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Foam Roller Rhomboids

BeginnerMobilityTier T1

Lie on your back with a foam roller under the upper back and your arms crossed in front. Raise your hips so your body weight presses the back onto the roller. Shift side to side to roll over the middle and upper back.

Targets: Spine Chain (Full Spine)
Muscles: Rhomboids

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

foam_roller

Home Options

  • foam roller

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the back with the foam roller under the upper back.
  • Cross the arms in front protracting the shoulders.
  1. She lies supine on the floor, knees bent and feet flat, the foam roller under her upper back; her arms are crossed over her chest drawing the shoulder blades apart.

    Step 1 of 5

    Lie on the back with the foam roller under the upper back and cross the arms in front, protracting the shoulders.

  2. Her hips are lifted off the floor so her weight presses her upper back down onto the roller; her feet stay flat on the floor and her arms stay crossed.

    Step 2 of 5

    Raise the hips off the ground so the body weight presses the back onto the roller.

  3. Her hips stay raised as she shifts her weight toward her right side, the roller pressing the right side of her middle and upper back.

    Step 3 of 5

    Shift the weight to one side at a time, rolling over the middle and upper back.

  4. She holds the raised-hip pose still with the roller paused on a tension point in the right side of her upper back, arms still crossed.

    Step 4 of 5

    Pause on a point of tension for the interval, then continue to the other side.

  5. She lies supine on the floor, knees bent and feet flat, the foam roller under her upper back; her arms are crossed over her chest drawing the shoulder blades apart.

    Step 5 of 5

    Lie on the back with the foam roller under the upper back and cross the arms in front, protracting the shoulders.

Safety Information

Pause at points of tension for 10 to 30 seconds. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your arms crossed and your hips raised, and roll one side at a time. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.