Roll Rhomboids
Lying back on a foam roller under the shoulder blades with the arms hugged tight around the chest, which spreads the blades so the roller reaches the rhomboids.
How to do it
Setup
Lying on the back, knees bent, feet flat, a foam roller across the back under the shoulder blades, each hand on the opposite shoulder.
Steps
- Hug the shoulders to pull the blades apart.
- Lift the hips a little and rock to roll the strip between the blades.
- Pause on a tight spot and breathe, keeping the hug.
Common mistakes
Loosening the hug: the blades close and cover the rhomboids; keep the hands on the shoulders. Rolling down onto the lower back: stop at the bottom of the shoulder blades. Letting the head hang back: keep the chin slightly tucked.
Breathing
Steady throughout; never held.
