Seated Rhomboid Stretch

Positioning:
1. Sit comfortably on a bench or chair with your feet flat on the floor.
2. Keep your back straight and shoulders relaxed.

Movement Instructions:
1. Cross one arm over your body, bringing it to the opposite side.
2. Using your other hand, gently pull the crossed arm closer to your body. This should create a stretch in your upper back and shoulder region.
3. Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
4. Slowly release the stretch and return to the starting position.
5. Repeat the stretch on the other side by crossing the opposite arm over your body.
6. Hold once more for 15-30 seconds.

Tips:
- Ensure you’re not pulling too hard; the stretch should feel gentle and comfortable.
- Keep your neck relaxed and avoid tensing your shoulders during the stretch.
- Perform this stretch 2-3 times on each side to improve flexibility in the rhomboid muscles and surrounding areas.