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Lower neck and upper back (rhomboid) stretch

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Lower neck and upper back (rhomboid) stretch

  1. Sit in a firm chair, or stand tall.
  2. With your arms about shoulder height, clasp your hands in front of you.
  3. Drop your chin toward your chest.
  4. Reach straight forward so you are rounding your upper back. Think about pulling your shoulder blades apart. You'll feel a stretch across your upper back and shoulders.
  5. Hold for 15 to 30 seconds.
  6. Repeat 2 to 4 times.

Current as of: May 1, 2026

Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: May 1, 2026

Author: WebMD Ignite Staff

Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

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This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.