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Rhomboid Re-Patterning


This homework is designed to re-establish strength and integrity in the posterior shoulder girdle. The anterior compartment tends to overpower the posterior muscles.

How Often:

This homework should be done 3 times a week for 3 sets of 5.


Standing with feet slightly staggered, bring your arms out to your side with your palms facing forward. Next, engage your shoulder blades by squeezing them together. As you keep the shoulder blades engaged, slowly bring your hands together in front inch by inch.

Then reverse the motion back to arms out at your side. It is important to keep the shoulder blades engaged at all times. If you feel your shoulder blades wants to separate, move your arms back

an inch, engage the shoulder blades and continue forward again.

Be sure to keep your neck relaxed and shoulders down so your body mechanics are not compromised. If this causes pain, stop!

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