What is it and benefits?
Rhomboids-SMR is a beginner stretch which relieves tightness and improves range of motion in the shoulders and middle back.
Who should perform it?
This flexibility exercise is good for those who have tightness in the shoulders and the middle back muscles.
Lie down on a foam roller. Position the foam roller beneath the shoulder blades. Bend both arms placing the hands behind the head. Suck in the abdomen drawing the navel towards the spine. Bend the knees at a right angle and position the feet shoulder-width apart. Squeeze the hips together. Maintain this form throughout the stretch.
How to Do the Exercise:
Slowly lift the hips off the floor. Roll down on the foam roller until a tender spot is found on the middle back. Rest there until the tenderness is relieved significantly. Then roll to another spot in need of relief.
Be sure to maintain good form throughout this stretch. If any pain is experienced, immediately stop this exercise.