Rhomboids-SMR

How to do it

1. 01Lay 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.
2. 02Raise 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.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.