Roll Ball Rhomboid
Standing with the back to a wall, a massage ball pinned beside the spine at the top of the shoulder blade rolls over the rhomboids between them.
How to do it
Setup
Back to a wall, feet a step out, a massage ball between the wall and the upper back, beside the spine at the top of one shoulder blade.
Steps
- Lean into the wall to press the ball in.
- Bend the knees a little to roll the ball along the blade's inner edge.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball on the spine itself: keep it in the strip between the spine and the blade. Shrugging to reach the spot: shoulders down; the knees steer the ball. Leaning in hard from the first pass: build the pressure slowly.
Breathing
Steady throughout; never held.
