Rhomboids-SMR
Rhomboids-SMR is a soft-tissue preparation - smr between the shoulder blades exercise involving Rhomboids, Middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids, Middle trapezius
- Secondary muscles
- Trapezius
- Exercise type
- Soft-tissue preparation - SMR between the shoulder blades
Exercise technique
- Lie down
Place the roller horizontally beneath your upper back and bend your knees.
- Arms
Cross your arms over your chest to spread your shoulder blades slightly.
- Support
Plant your feet and lift your hips a small distance.
- Side emphasis
Rotate your torso very slightly to shift weight onto the muscles beside the spine.
- Passes
Make short, slow passes between the middle and upper back.
- Hold
Pause briefly at a comfortable muscular point and regulate pressure through your feet.
- Exit
Lower your hips to the floor and turn onto your side to leave the roller.
Key technique points
- Cross your arms in front.
- Support your neck comfortably.
- Do not press hard on the spinal midline.
- Keep the sideways weight shift small.
- Do not move down onto the lower back.
- Keep breathing.
Common mistakes
Letting the head hang
Do not drop your neck behind the roller.
Compressing the spine
Do not concentrate pressure on the bony midline.
Rolling onto the lower back
Do not extend upper-back rolling into the unsupported lower back.
Turning too far sideways
Do not load the rib edge heavily.
Rolling quickly
Do not move back and forth along the muscle line without control.
Lifting the hips too high
Do not bridge so high that you cannot regulate pressure.
Frequently asked questions
Rhomboids-SMR: why is “Letting the head hang” a mistake?
Do not drop your neck behind the roller.
Rhomboids-SMR: why is “Compressing the spine” a mistake?
Do not concentrate pressure on the bony midline.
Rhomboids-SMR: why is “Rolling onto the lower back” a mistake?
Do not extend upper-back rolling into the unsupported lower back.
Rhomboids-SMR: why is “Turning too far sideways” a mistake?
Do not load the rib edge heavily.
Rhomboids-SMR: why is “Rolling quickly” a mistake?
Do not move back and forth along the muscle line without control.
Rhomboids-SMR: why is “Lifting the hips too high” a mistake?
Do not bridge so high that you cannot regulate pressure.
What should I focus on when doing Rhomboids-SMR?
Cross your arms in front. Support your neck comfortably. Do not press hard on the spinal midline. Keep the sideways weight shift small. Do not move down onto the lower back. Keep breathing.
Related exercises
- Low Pulley Row To Neck
- Middle Back Shrug
- Middle Back Stretch
- Sled Reverse Flye
- Spinal Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.