1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Place a foam roller underneath your back, positioned below your shoulder blades.
3. Cross your arms over your chest or place them behind your head to open up the shoulder area, and thus better target the rhomboids.
4. Lift your hips off the ground so your weight is supported by the foam roller and your feet.
5. Gently roll back and forth slowly to apply pressure across the upper back, between the shoulder blades, effectively targeting the rhomboids.
6. Pause and hold on areas that feel especially tight or tender for several seconds before continuing to roll.
7. If a specific spot feels very tight, you can perform small, gentle rolling motions over that spot to help release the tension.
8. Be careful not to roll too far down the lower back, or too high up where the neck begins.
9. After you have spent adequate time on one side, roll to a neutral starting position and shift your weight slightly to apply pressure to the other side of the upper back to ensure both rhomboids are addressed.
10. Control your movement at all times, focusing on breathing and maintaining a relaxed state to enhance the myofascial release effect.
Remember to perform the exercise in a controlled manner and breathe normally. Adjust the position of the foam roller and your body movement for the best pressure and comfort.
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