This self-myofascial release (SMR) technique targets the rhomboids and upper traps — muscles that often become tight from prolonged sitting or poor posture. At FitnessTracker, we suggest this movement as part of your warm-up, cooldown, or postural recovery plan.
Instructions
- Lie on your back with a foam roller placed horizontally under your upper back.
- Cross your arms over your chest to expose your shoulder blades.
- Lift your hips off the floor and shift your weight gently from side to side.
- Pause and breathe deeply on any tight or sore spots for 10–30 seconds.
Related Muscle Groups
- Middle Back
See exercises for Middle Back · Learn about the Middle Back - Traps (secondary)
See exercises for Traps · Learn about the Traps