Stretching

Rhomboids-SMR

The rhomboids-smr is an intermediate stretching exercise for your middle back, using foam roll.

Main muscles
Middle back
Also works
Traps
Equipment
Foam roll
Level
Intermediate
Rhomboids-SMR, starting position
Start
Rhomboids-SMR, end position
Finish

How to do it

  1. Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
  2. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

Alternatives to the rhomboids-smr

Middle Back Stretch Body weight Spinal Stretch Body weight Upper Back Stretch Body weight