Foam rolling rhomboids

How to do foam rolling rhomboids :

  1. Place a foam roller against the ground vertically. Aiming for the rhomboid muscles in your upper back.
  2. Your upper back should be in touch with the foam roller when you are lying down.
  3. For stability and balance, flex your knees just a little bit.
  4. Targeting the region between your shoulder blades, roll the foam roller slowly and softly in right and left directions.
  5. Pause and apply little pressure there for 20 to 30 seconds if you sense a knot or tight region.
  6. Breathe deeply as you continue to apply pressure to the knots, enabling the muscle to relax.
  7. On any knots along the specified region, roll and halt.

The benefits of the foam rolling rhomboids :

  • Rhomboid muscles are the focus of vertical foam rolling, which can assist to relieve pain and stress.
  • Muscle stiffness and tightness can be lessened by rolling, which encourages relaxation.
  • By allowing the shoulders to rest more freely, loosening the rhomboid region helps improve posture.
  • Muscles in the upper back can become more flexible with foam rolling.
  • The targeted muscles receive a boost in blood flow as you roll, which helps your muscles recover.


avoid rolling directly on the spine or other bony parts, and use mild pressure. If you feel any discomfort or agony, stop or change your technique. Include this method as part of a comprehensive exercise and recuperation schedule.

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