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You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
Figure 1 Relevant Anatomy for Rhomboid Strengthening Exercises Begin with the basic rhomboid strengthening exercise. Once this is too easy, progress to the intermediate rhomboid exercises and eventually, the advanced rhomboid exercises.
progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain. Darts Begin this exercise lying on your stomach with your arms by your side. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free. This exercise may be performed with palms facing up or down.
Figure 3 Darts Resistance Band Pull Backs Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 4). Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Hold for 2 seconds and then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.