Put a tennis ball in a tube sock which will allow you to control where the ball is. Be sure your feet will not slip on the floor while you are doing this exercise.
Stand a few inches away from a sturdy wall with your feet a few inches apart in line with your shoulders. With one hand toss the sock over your shoulder. Reach up with the opposite hand and catch the other end of the sock. Gently lean back on the ball. Move it to an area of tension. Press into the ball for 10 to 60 seconds. Release. Move the ball to another area and repeat.
This is an easy way to stay limber even when at work in an office!
There are two Yoga poses from livestrong.com that can bring relief to tight upper back muscles.
Child's Pose
The child's or balasana yoga pose allows you to stretch your rhomboids. Kneel on the floor with your feet together and knees at hip-width. Lean forward so your torso rests between your thighs. Place your hands on the floor beside your feet. Relax your shoulders and let them fall toward the floor. You should feel tension in your rhomboids as your shoulders hang. Hold the pose for 30 seconds to three minutes.
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Hugging Stretch
This simple stretch allows you to stretch your rhomboids without any equipment. Stand with your back straight. Cross your arms with your left arm on top of your right. Place each hand behind the opposite shoulder. Tighten your elbows together. Lift your elbows up so you can feel tension in your rhomboids. Hold the stretch for 20 to 30 seconds.
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