Rhomboid Stretch: Target Your Upper Back and Shoulders
Movement card
| Body area | Upper back |
|---|---|
| Also called | Rhomboid Stretch, Shoulder Stretch |
| Works | Upper back, Rhomboids, Shoulders |
| Type | Stretch |
| Position | Seated or standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times throughout the day, especially during long periods of sitting. |
| Equipment | None |
| Office visibility | Low |
The Cross Body Arm Stretch is a simple movement that targets the muscles in your upper back and shoulders. You gently pull one arm across your chest with the help of your other hand to create the stretch.
People who spend long periods sitting at a desk, often hunching over a keyboard or looking at a screen, may find this stretch helps to relieve built up tension.
What the cross body arm stretch works
This movement stretches the muscles in your upper back, specifically between your shoulder blades where the rhomboids are located. You will also feel it in the back of your shoulder.
How to do it
Starting position: Sit or stand tall with your shoulders relaxed and down, away from your ears.
- Extend one arm straight out in front of you at shoulder height.
- Bring that arm across your body, towards your opposite shoulder.
- Use your other hand to gently pull the extended arm closer to your chest by holding it on the upper arm, just above the elbow.
- Keep your shoulders down and relaxed, not shrugged up to your ears.
- Hold the stretch, then slowly release.
- Repeat with the other arm.
What you should feel
You should feel a gentle stretch in your upper back and the back of your shoulder. The sensation should be a mild pull, not a sharp pain. If you feel any pinching, numbness, or tingling, release the stretch.
Common mistakes
- Shrugging the shoulders up towards the ears.
- Twisting the torso instead of keeping it facing forward.
- Pulling too hard or bouncing in the stretch.
Make it easier or harder
- Easier: Reduce how far you pull the arm across your body.
- Easier: Hold the stretch for a shorter time.
- Harder: Gently turn your head to look over the shoulder of the stretching arm.
- Harder: Slightly drop your chin towards your chest to deepen the stretch in the upper back.
Fitting it into a desk day
This is a quiet and quick stretch you can do right at your desk, even while on a call or in a virtual meeting. Because it has low visibility, it’s easy to fit in between tasks without drawing attention. It can be done a few times throughout the day.
Quick questions
How long should I hold the rhomboid stretch?
Hold the stretch for fifteen to thirty seconds on each side. Avoid bouncing while you hold the position.
Can I do this stretch standing up?
Yes, this stretch can be performed while either seated or standing. Maintain a tall posture in either position.
What’s a common mistake with this stretch?
A common mistake is shrugging your shoulders up towards your ears. Keep your shoulders relaxed and down throughout the movement.
When to see a doctor or physio
Stop this movement and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any sharp, shooting, or radiating pain. Also, note any numbness, tingling, or a pinching sensation in your shoulder.
- Sharp, shooting, or radiating pain in your arm, shoulder, or back.
- Numbness or tingling in your arm or hand.
- A pinching sensation in the front of your shoulder.
Skip it or ask first if:
- You have a recent shoulder, neck, or upper back injury or surgery.
- You have a known shoulder impingement or rotator cuff condition.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.