Yoga can help you gain strength and flexibility.

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The rhomboids are rhombus-shaped muscles in your upper back that support the scapula. If you’ve actually hurt one of your rhomboid muscles, yoga could assist your recovery. Yoga can also strengthen and enhance flexibility in the rhomboids. Consult your physician before beginning a yoga practice.

Increase Flexibility

To enhance the versatility in your rhomboid muscles, try a yoga position called eagle, or garudasana. While in a standing position, cross your right leg over your left leg and cross your right arm under your left arm. Twist your legs and arms like ropes and bring your elbows to increase the stretch in the rhomboids. Hold the position for 30 seconds, rest and repeat on the various other side. If it’s hard to balance while crossing the legs, you can omit this part of the posture.

Strengthen

If you reinforce the rhomboid muscles, you’ll have much better a chance of preventing injury. Incorporate the downward-facing dog posture into your yoga practice. Begin on your hands and knees. Lift your knees off the floor and form your body into an upside-down ‘V’ shape. Keep your rhomboid muscles active by keeping them contracted. Put the weight on your palms evenly to prevent wrist injury. Hold the position for approximately one minute.

Recover

If you have strained or wounded one of your rhomboid muscles, take time to rest. As soon as you feel much better, slowly incorporate restorative yoga postures, also called active leisure. Attempt an easy supported backbend to relieve built-up stress. While lying on your back with your knees bent, put a yoga bolster under your shoulder blades and a pillow under your head. Relax the arms normally to the side and stay in this position for up to five minutes.

Posture

If you spend the majority of your day working on a computer system, it’s likely you’ve the tendency to roll your shoulders forward. To correct this postural trouble, try a yoga pose called salambhasana, or locust. Start by pushing your stomach, with your arms and legs straight. Bring your shoulder blades together and lift your arms and legs off the floor. Keep your head in line with your spinal column and hold the position for 30 seconds.