Roll Rhomboids
Description
The roll rhomboids uses a foam roller to release tension in the rhomboids and upper back muscles. Lying on your back with the roller positioned between the shoulder blades, you roll over the area to release tightness. The drill helps with desk-induced upper back tension and improves thoracic mobility.
Equipment Required
Roll Rhomboids Instructions
- Place a foam roller on the floor.
- Lie on your back with the roller positioned between your shoulder blades.
- Support your head with your hands behind it.
- Bend your knees with feet flat on the floor.
- Lift your hips slightly off the floor.
- Brace your core and breathe slowly.
- Slowly roll up and down through the upper back area.
- Hold tender spots for 20 to 30 seconds.
Roll Rhomboids Form & Visual
Roll Rhomboids Benefits
- Releases upper back tension
- Improves thoracic mobility
- Helps with desk-induced tightness
- Recovery drill for upper body lifters
- Improves posture
- Easy to do at home
Roll Rhomboids Muscles Worked
- Rhomboids
- Trapezius (middle)
- Erector spinae
Roll Rhomboids Variations & Alternatives
- Thoracic Foam Roll
- Cat Cow
- Child Pose
- Wall Slide
