Seated Rhomboid Stretch
Seated on a bench with the arms crossed to hold the opposite knees, lean forward and round the upper back until the shoulder blades spread.
How to do it
Setup
Seated on a bench, feet wide and flat, knees apart.
Steps
- Lean forward and cross the arms to take hold of the opposite knees.
- Drop the head and push the upper back up, spreading the blades.
- Hold and breathe, then sit up slowly.
Common mistakes
Rounding only the lower back: aim the arch between the shoulder blades. Pulling hard on the knees: a light pull is enough to spread the blades. Sitting up fast: rise slowly, head last.
Breathing
Slow and even through the hold.
