Napra

Rhomboids-SMR

Stretching & mobilityIntermediate Middle backTraps Foam roller
Rhomboids-SMR, step 1
1. Lie on your back with the foam roller under your shoulder blades; cross your arms in front of you so the shoulder blades spread apart.
Rhomboids-SMR, step 2
2. Lift your hips and roll slowly over your upper and middle back, shifting your weight from side to side. Pause on tight spots for 10–30 s.

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.

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