Beginner exercise
Rhomboids-SMR
Also called Mid-Back Foam Roller
Technique
How to perform Rhomboids-SMR
- Sit on the floor with your knees bent and place the foam roller crosswise behind your upper back.
- Lean back onto the roller and cross your arms over your chest to move your shoulder blades apart.
- Use your feet to lift your hips enough to control how much bodyweight rests on the roller.
- Roll a short distance along your upper back, shifting slightly toward one side and then the other.
- Keep the movement in the upper-back region rather than rolling down onto your lower back.
- Lower your hips to the floor to come off the roller.
Programming relevance
Muscles involved
Primary targets: Rhomboid Major.