Adiletix - Foam Roll Rhomboids - Step-by-Step Guide
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Foam Roll Rhomboids
1 - Place a foam roller horizontally on the floor and sit in front of it with your knees bent and feet flat on the ground.
2 - Cross your arms over your chest or interlace your fingers behind your head to protract your shoulder blades and expose the rhomboid area.
3 - Carefully lean back and position the foam roller across your upper back, between your shoulder blades, keeping your hips slightly raised off the floor.
4 - Using your feet to control movement, slowly roll up and down the upper back region targeting the rhomboids and mid-back area.
5 - When you find a tender or tight spot, pause and hold gentle pressure on that area for 20-30 seconds, allowing the tissue to release.
6 - Continue rolling slowly for the desired duration, covering the full rhomboid region from the base of the neck down to the middle of the back.
7 - Roll for 60-90 seconds per session and repeat on any areas of increased tension as needed.
