Mid Back Stretch and Rhomboid Release (HOW TO TARGET THIS!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Here’s an ATHLEAN XPRESS video for you that
you’re going to be able to start utilizing right away. How to start stretching out your middle back,
your upper-middle back. We all hear about the low back. One of the most ignored areas that’s in need
of stretching is our upper-middle back. We feel a lot of our stress up in this area. Especially if you’re doing a lot of Deadlifts
and a lot of back training, you’re going to get tight in between your paraspinal muscles
in between your scapula. So, we have to have a way to target that.
Unfortunately, a lot of the ways that we do that, we have 3 different ways that we do
that. One of them, we’ll just hang from a bar, ok.
The problem with that is that we’re really just working out our lats at that point because we’re only working on the upward and
downward rotation of our scapula. We’re doing nothing to pull our scapula around our body,
so that’s not going to work. Number 2. We do kind of a cross our body stretch
this way, right. This is getting a bit of this protraction around our body, ok. This movement of the scapula out and around,
but you know what happens? We get limited by our posterior capsule in our shoulder which is usually really tight in most people,
especially if you’re an athlete. So, this kind of gets limited by shoulder, internal
shoulder tightness. So that doesn’t make a good option. So the
third thing we do is, we try to do a stretch where we kind of hold on here and we sink
down, right. That’s sort of our classic lat stretch. Again,
it’s a lat stretch. It’s not really getting that pulling the scapula around the body. If you think about what these muscles in the
back do in that area of the middle traps, the lower traps, they pull the shoulder blades
down and back and together. So we’ve got to get them up, out and around.
So the best way to do that is by setting up something in front of us that allows us to
do this. I’m going to do it here on a cable machine.
Don’t worry. You do the exact same thing inside of a doorway, the exact same thing. You position yourself in between your doorway,
or in this case I have my cables and you take your right arm and you move it across your
body so we’re getting againt that bit of protraction
out in front of us. Take the left arm, and you cross it over to the other one this way. And then from here, you just sink back. See,
because the movement is, you want the arms to be pulled out in front of you. If I have them pulled out in front of me,
we’re getting that protraction. We’re getting those shoulder blades pulled apart. So here, in the doorway, I’m grabbing one
frame of the door, I’m grabbing the other frame of the door, and I sink back. Now from here, here’s the key point. If you
want to get those middle traps and those lower traps, especially the lower traps, what we
want to do is we want to elevate the shoulders because we
want to depress them. We want to elevate the shoulders. And we want to do that by breathing in, letting
your butt tuck under, breath in deep, and lift your shoulders. So, I’m sinking back, I’m breathing in and
lifting the shoulders up at one time as I’m letting my arms pull away. And you can see, this is one of the greatest
stretches you can possibly do to target that really hard to reach area. And you just hold it like you would a normal
stretch for about 60 seconds or so if you want to start causing some length changes. So, guys, when we target these muscles, remember,
every muscle has a function. And in order to get at that muscle, you’ve
got to basically reverse-engineer that function. And if the function is to pull this way, we
want to stretch it by getting it the other way. And if the function is to rotate it up, we
want to do something to rotate it down. It’s all about putting science back in strength. It’s also about putting science back in stretching.
If you found this helpful, guys, start using it. I’m promising you, you’re going to start to
feel a much bigger release in that area. Make sure you leave a comment and a thumb’s up. And if you’re looking for a training program
that kind of covers everything, all the bases from A to Z, and does it in an athletic way,
this is what we talk about here, let’s train like an athlete, let’s stretch
like one also, head to ATHLEANX.COM right now and grab our 90-Day Training program. Alright guys, we’ll be back here again in
just a few days.

100 thoughts on “Mid Back Stretch and Rhomboid Release (HOW TO TARGET THIS!)

  1. Jeff u r the man… thanks a lot for all these videos.. you are really helping a lot of people around the world some who may have serious health problems also.. that is golden. you are a trainer, teacher doctor n therapist.. 4 guys in one. and really the one stop solution to a healthy body..

  2. I’m so glad I found this video. I don’t have lower back pain but I do have upper back pain. Probably due to bad posture so I’ll have to fix that.

  3. What do you do for a rhomboid strain? I've had a anti inflammatory shot, gel, and pill. Ice and heat+stretching. Plus skipped the gym for a week……NOTHING has helped. What else can I do?

  4. I always watch Jeff when I need something stretch or workout related. I did this for my back
    because it was hurting so bad in that exact spot Jeff talks about. After doing
    this with a resistance band I could feel my shoulder start to release the pain
    began to leave. I really prefer body weight stretching, so I took to the
    doorway. Side-note, do one arm at a time or use one side of the doorway to do
    both arms at the same time. Don't try to cross arm both sides of the doorway. I
    also tried cross arm hanging from the door, which was also effective relieving
    that pain. Anyway, it was super helpful and my back and shoulder feels so much
    better. Thank you, Jeff for your videos! They really change lives! Mine anyways 🙂

  5. For people saying that they can't reach both ends on a door frame, try using a thick stick and place it outside the door so you can have a narrower grip.

  6. This was fantastic. I have been suffering a lot from this tightness and for a long time. This started giving me relief immediately. Thanks.

  7. thanks a lot.. i was doing dips looking down and now i feel a pain in the back in the rumboids and trapeziun

  8. this is biggest struggle every one who leave and again to rebring to flex the muscle
    that causes real pain which controls entire system leaning front or back it advocates more pain
    but this practice without hydralic device or anything
    give in detail further more

    yes that almost hard to relase to rebring – without cable machine – how do we modifier wiath some alternative
    every exercise has some short cut to get in to that spot and reach to bring

    so support on that this almost travel at greater height cross over we do without lat, side cross over or making to stand some one behind and holding in our hand and make to rotate or what methods do we have
    in flooring exercise

  9. this spot most of the time cross over we miss , that the spot hope u give some short cut to bring that stretch
    every exercise to make it perfect we have lot of mode of methods to bring that
    gives use some method

    even to say namesthe – hand behind back or to using towel up and down to hold that
    most of the time parellel bar workout makes so perfect but body sometimes so much never gets that

    as u said about the spot cross Mid Back Stretch and Rhomboid which almost shows indication when we do
    most often parellel bar allows to meet contraction of elebow touch at behind is often looked up proper parellel bar push up but most often we fail how to bring that in short move to get it right perfection

    elbow touching is so much possible how to learn the art of touching at back and yoga does that what do we have methods wepump on parrell bar but we fail in touching the elbow

  10. Thanks for yet another superb help video! Really appreciate these alot so helpful when suffering tightness keep them coming! Athlean x is the best!

  11. Going to need an awfully thin doorway, no? I'm 6'2" with ~75" reach. A doorway is 36" wide and you seem to be nearly touching your hands together?

  12. man.. just strained this muscle in my mid back left side today doing drags for biceps. I hope this helps me. got an ice pack on it now.

  13. Truly excellent strech. Wish I had known this so earlier. But better late than never. Thanks!

  14. Never occurred to me that this door way stretch can do so much good with a new sensation never experienced before. Thx

  15. i think jeff just bought this tuff machine at the time of this video and was just in love with his expensive purchase and looking for ways to appreciate it, lol

  16. This is fantastic! I am currently recovering from a lower trap tear which also resulted in a minor pull on my spinal erector and lat – all on my right side. This stretching technique nails it. Thanks!

  17. help I do not have very sharp pain in that part of the body for 6 months the pain does not let me train, apart from the indications of the radiation, it is a pain that gives me after training and the next day I can not move my back from the Right part

  18. This particular back pain guide is a treasure, search for Google "Kemzαnο Loni". My severe chronic back pain had been healed because of it. Nevertheless it will help me to set in my side or back that will help minimize several of the spasms. . .

  19. Using it finally gets rid of the awful feeling of sciatica pain and the stress it gives on my back. Search Google "Kemzαnο Loni" to know more about this back pain guideline. With this, you can sleep in several positions. The hip pain is also gone and now I feel secure..
    .

  20. Please do a set of videos re. Exercise routine with weights that we can do to release back tension, etc from sitting.

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