Roll Ball Rhomboid
Description
The roll ball rhomboid is a self myofascial release drill for the inner upper back. Pressing a ball into the rhomboids between the spine and shoulder blade releases tightness from desk work and heavy pulling.
Muscle Group
Equipment Required
Roll Ball Rhomboid Instructions
- Lie on the back with the knees bent and feet flat.
- Place a massage ball between the spine and shoulder blade.
- Brace the core and keep the head supported.
- Lift the hips slightly to load the ball.
- Roll slowly across the rhomboid area.
- Pause on tender spots for several breaths.
- Adjust angle to target inside the shoulder blade.
- Continue for the working time then switch sides.
Roll Ball Rhomboid Form & Visual
Roll Ball Rhomboid Benefits
- Releases the rhomboids.
- Improves upper back mobility.
- Reduces shoulder blade tightness.
- Useful for desk workers.
- Joint friendly release.
Roll Ball Rhomboid Muscles Worked
- Rhomboids
- Trapezius
- Levator scapulae
Roll Ball Rhomboid Variations & Alternatives
- Foam Roll Upper Back
- Cat Cow
- Doorway Stretch
- Childs Pose
