Rhomboids-SMR

What it is

This exercise employs self-myofascial release (SMR) using a foam roll to target and relieve tension in your middle back muscles. You will apply static pressure to improve tissue quality and flexibility, focusing on the rhomboids and the upper trapezius. This intermediate movement helps to alleviate tightness and improve mobility in your upper back.

Technique tips

• Cross your arms to help open up your shoulder blades.
• Lift your hips off the floor to control the pressure.
• Slowly roll across your middle and upper back.
• Focus on one side at a time for a deeper release.
• Pause on any tight spots for up to 30 seconds.
• Breathe deeply to help muscles relax during the hold.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.