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Middle Back

Rhomboids-SMR

Rhomboids-SMR (Start)Rhomboids-SMR (End)
LevelIntermediateEquipmentFoam rollerForceStatic

A foam roller technique for the upper back between the shoulder blades, used to ease tightness in the rhomboids and mid-back.

Stretching
Primary musclesMiddle Back
Secondary musclesTraps

Setup

  1. 1Sit on the floor with a foam roller behind your upper back.
  2. 2Lie back onto it with your knees bent and your hips lifted.
  3. 3Cross your arms over your chest to spread your shoulder blades.

How to perform

  1. 1Roll slowly up and down between your shoulder blades.
  2. 2Pause on any tight spot for 20 to 30 seconds.
  3. 3Keep your hips lifted and your core braced.
  4. 4Continue rolling for 30 to 60 seconds.

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