Rhomboids-SMR

A self-myofascial release technique using a foam roller to release tension in the rhomboid and middle back muscles.

Instructions

1. Lay down with your back on the floor. Place a foam roll underneath your upper back, positioned across your middle and upper back muscles.
2. Cross your arms in front of you, allowing your shoulders to protract forward to expose the rhomboid area.
3. Raise your hips off the ground, placing your weight onto the foam roll to begin applying pressure.
4. Shift your weight to one side at a time, slowly rolling over your middle and upper back from the base of your neck down to mid-back.
5. When you locate a tender point, pause for 10-30 seconds while breathing deeply.
6. Continue rolling and repeating the process until the entire region has been addressed.

Tips

• Use steady, controlled breathing throughout the release
• Roll slowly to allow the tissue to respond to pressure
• Avoid rolling directly on your spine; focus on the muscles beside it
• Increase pressure by shifting more weight onto the foam roll
• Perform this regularly (2-3 times per week) for best results
• Combine with stretching for optimal muscle recovery