Rolling Out your Rhomboids
If you’ve been bent over a keyboard all day, these three foam roller exercises can help to loosen up your upper back muscles and get the blood flowing. These are perfect for priming your back for lifting weights or sports involving a lot of back action, like rowing or rock climbing.
The first exercise is simply to activate your rhomboids and to help find any trigger points that may exist.
- Lying on your back, place a foam roller under your upper back, where your shoulder blades are.
- Cross your arms over each other drawing your shoulders in. What we are trying to do here is separate the shoulder blades to provide access to your rhomboids.
- With your knees slightly bent raise your hips off the ground
- Slowly transfer your weight to your right side, so the primary point of contact with the foam roller is your right rhomboids.
- Hold this position for five to ten seconds, longer if you find a trigger point.
- Shift your weight to your left side and repeat.
- The position will be very similar – foam roller beneath your upper back with your arms crossed, knees slightly bent and hips raised.
- Shift your weight onto one side like we did in the previous exercise.
- Instead of holding that position, begin to slowly roll from the bottom of your shoulder blade to just below your traps.
- Switch sides and repeat.
Amanda Edell gives a great demonstration of both exercises #1 and #2 in this quick video below.
- Place the foam roller underneath your back again. Don’t cross your arms this time.
- Clasp your hands behind your head.
- Slightly bend your knees and raise your hips.
- Gently roll from your traps to the bottom of your shoulder blades