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FITLOOP

StretchingBeginner

Foam Rolling (Rhomboids)

Equipment:Foam Roll
Type:Isolation
Force:Isometric

Muscles Targeted

Primary

Middle Back, Upper Back

Secondary

Traps, Shoulders

How to Perform

  1. 1

    Lie on back, roller horizontal under upper back.

  2. 2

    Cross arms over chest (protract shoulders).

  3. 3

    Lift hips slightly.

  4. 4

    Slowly roll up/down between shoulder blades.

  5. 5

    Shift weight side-to-side.

  6. 6

    Pause on tender spots 10-30s.

  7. 7

    Repeat.