The foam roller for rhomboids exercise focuses on relieving tension and improving flexibility in the rhomboid muscles, located between your shoulder blades. This exercise can help release tightness in the upper back and improve mobility through the thoracic spine, making it ideal for those who experience stiffness or discomfort in the upper back due to prolonged sitting or poor posture. It’s also beneficial for those aiming to improve shoulder movement and reduce tension build-up in the upper back.
Instructions
- Begin by sitting on the floor with a foam roller positioned horizontally behind you at the base of your shoulder blades.
- Lean back against the foam roller, crossing your arms over your chest or reaching them forward to separate the shoulder blades.
- Lift your hips slightly off the ground, distributing your weight onto the foam roller.
- Slowly roll up and down from the base of the shoulder blades to the top, focusing on the area between your shoulder blades.
- Pause briefly on any tender spots, breathing deeply to allow the muscles to relax.
- Continue rolling gently until you feel tension released.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors
- Rolling too fast, which can prevent deep muscle release.
- Arching the lower back instead of keeping the core lightly engaged.
- Rolling onto the neck, which can strain the cervical spine. Limit movement to the upper back area only.
Progressions
To make the exercise more challenging, you can:
- Add more weight by placing a light weight on your chest to increase pressure on the roller.
- Perform the exercise with arms extended overhead to increase the stretch in the upper back.
Regressions
To make the exercise easier, you can:
- Keep your hips on the floor for a lighter, more controlled roll.
- Place a pillow or rolled-up towel under your head to reduce neck strain if it feels uncomfortable.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.