Rhomboid Stretch for Upper Back Tension at Work

Rhomboid Stretch for Upper Back Tension at Work

Hours spent working at a desk can encourage rounded shoulders and prolonged forward positioning.

The rhomboid muscles are located in the upper back between the shoulder blades and spine. When posture changes throughout the workday, employees may notice tension or discomfort through this area.

Why Stretch the Rhomboids?

Workplace Kinetics pairs movement education with stretching to help employees become more aware of the positions they maintain throughout the workday.

This simple movement gently stretches the area between the shoulder blades and can easily be performed from a desk chair.

How to Do the Rhomboid Stretch

1. Sit upright in your chair.

2. Reach both hands straight in front of you.

3. Rotate your forearms so your thumbs point downward.

4. Interlock your fingers.

5. Gently reach your arms forward until you feel a comfortable stretch between your shoulder blades.

Suggested duration: 3 rounds of 30 seconds.

Your Workstation Matters Too

Stretching is only one part of workplace wellness. Desk height, monitor position, chair setup and everyday posture can all affect how employees position themselves throughout the day.

Workplace Kinetics provides both on-site employee stretching and workplace ergonomic assessments for Dallas–Fort Worth employers.