Rhomboids are muscles between your shoulder blades. Often times it is in a strained position due to poor posture which will then cause a lot of discomfort that may also lead to breathing difficulties. 

Anatomy

The rhomboid muscle is located in the upper back, in between the shoulder blades. 
It helps connect the shoulder blades to the rib cage and spine; and also helps you maintain good posture.
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There are two pieces of Rhomboid muscles;
1. Rhomboid Minor
     - Origin : Spinous Process of C7-T1 
     - Insertion :  Medial Border of Scapula
2. Rhomboid Major
     - Origin : Spinous Process of T2-T5
     - Insertion : Medial Border of Scapula

Signs and Symptoms

  1. Rhomboid pain is felt under the neck between the shoulder blades and spine. 
  2. It’s sometimes referred to as shoulder blade pain or upper back pain. 
  3. ​You may feel pain in this area as a strain, a shooting pain, or some type of spasm. 
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Other Symptoms of Rhomboid Strain May Include:
  1. Tenderness in the upper back area
  2. ​A popping or grinding noise when you move the shoulder blade
  3. Tightness, swelling, and muscle knots around the muscle
  4. Loss of movement, or difficulty or pain when moving the muscle
  5. Pain when breathing

Stretching Exercise for Rhomboid Muscle Pain:

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1. Shoulder blade squeeze: In sitting, sqeeze both shoulder blades and relax. Repeat this 10 reps x 2 sets. This helps to strengthen the Rhomboids. Be mindful to NOT shrug your shoulders.
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2. Rhomboid stretch: Place both palms together and row both shoulder forward creating a hunch at the back. Head can be in neutral position looking straight. Repeat this hold 10sec x 10 reps x 1 set.
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3. Side arm stretch: Place your arm across your body towards opposite shoulder. Use opposite forearm to stretch the arm further. Hold for 10sec x 10 reps x 1 set.