Foam Roll Rhomboids

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Coach's Tips


How to Foam Roll Rhomboids

Starting Position

1. Make sure to not roll too quickly or too hard.

2. Avoid rolling over your spine or any other sensitive areas.

3. If you experience any pain, stop immediately.

Proper Form

1. Move your body back and forth over the foam roller.

2. Focus on the area between your shoulder blades and make sure to cover the entire area.

3. Roll your body slowly over the foam roller and make sure to apply pressure as needed.

4. Keep rolling for 30 to 45 seconds.

Breathing Technique

1. Take deep breaths in and out as you roll.

2. Focus on breathing through your nose.

3. Relax your body and breathe deeply.


1. Sit or kneel on the floor with a foam roller placed under the rhomboids, which are located between the shoulder blades.

2. Place your hands behind your head and roll your body forward to make sure the foam roller is directly on the rhomboids.

3. Lift your hips off the ground slightly and keep your feet flat on the floor.

4. Adjust your body to ensure the foam roller is in the correct position.

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