What Causes Tight Rhomboids

A rhomboid muscle strain or spasm is usually caused by overuse of your shoulder and arm. This can happen from: Overhead activities, like serving a tennis ball or reaching to put objects on a high shelf. Rowing.

Why are rhomboids tight?

You may develop rhomboid muscle pain as a result of: poor or incorrect posture. sitting for extended periods. injuries from straining, overstretching, or tearing the muscles.

Does rhomboid pain go away?

A mild rhomboid injury might get better within a few days. More serious injuries can take weeks — or even months — to fully heal. To prevent future episodes of rhomboid pain: Always warm up for at least 5 to 10 minutes before you exercise or play sports, and stretch for a few minutes afterward.