Rhomboids-SMR

A intermediate stretching exercise for the upper back, done with a foam roller.

Main muscles: Upper back
Equipment: Foam roller
Level: Intermediate
Movement: Static

How to do the Rhomboids-SMR

Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Rhomboids-SMR

Questions

What muscles does the Rhomboids-SMR work?

Mainly the upper back.

Is the Rhomboids-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Chin To Chest Stretch first.

What can I do instead of the Rhomboids-SMR?

Good alternatives that train the upper back: Neck-SMR, Chin To Chest Stretch, Upper Back Stretch or Middle Back Stretch.

How many sets and reps of the Rhomboids-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).