Exercise guide
Rhomboids-SMR
Rhomboids-SMR uses a foam roller beneath the upper back while the arms reach forward to spread the shoulder blades. The position applies pressure across the middle back and surrounding trap muscles.
Training context
Keeping Upper-Back Foam Rolling Controlled
The roller should remain over the rib-supported upper and middle back. Avoid rolling directly onto the neck or repeatedly extending the unsupported lower back over the roller.
Crossing the arms can expose more of the area between the shoulder blades. Pressure should still remain mild enough to breathe and move normally.
Technique overview
Shift pressure gradually from side to side
Place the roller beneath the upper back and cross the arms over the chest. Lift the hips slightly and move through a short area of the middle back. Shift gently toward one side when needed, pause over tolerable muscular tension, and lower the hips before leaving the roller.
Treat this as an overview and use a range, pace, and setup you can control.