Rhomboids-SMR

An intermediate stretch for the back, done with a foam roller.

Movement guide

Rhomboids-SMR

Demand · source-assignedMedium (unreviewed)

Equipment requiredA foam roller

Muscle focusBack

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Latissimus Dorsi-SMR demonstrated on the 3D figure

3D demoLatissimus Dorsi-SMRBeginner · A foam roller

Similar move, beginner grade.

This move

Rhomboids-SMR demonstrated on the 3D figure

3D demoRhomboids-SMRIntermediate · A foam roller

Intermediate grade (source-assigned).

Harder option

Plow pose (Halasana) demonstrated on the 3D figure

3D demoPlow pose (Halasana)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back.

Equipment

A foam roller

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Lower Back-SMR demonstrated on the 3D figure

3D demoLower Back-SMRBeginner · A foam roller

3D demoBar hangIntermediate · Pull-up bar + A step

3D demoCat-cowBeginner · No equipment

Cobra pose (Bhujangasana) demonstrated on the 3D figure

3D demoCobra pose (Bhujangasana)Intermediate · No equipment

Half lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure

3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipment

Locust pose (Salabhasana) demonstrated on the 3D figure

3D demoLocust pose (Salabhasana)Beginner · No equipment

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Questions people ask

What muscles does the Rhomboids-SMR work?

Mainly the back.

What equipment do I need for the Rhomboids-SMR?

A foam roller.

Is the Rhomboids-SMR good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Latissimus Dorsi-SMR.

What is an easier alternative to the Rhomboids-SMR?

Try the Latissimus Dorsi-SMR. It works similar muscles at a lower grade.

How do I make the Rhomboids-SMR harder?

Progress to the Plow pose (Halasana), or add load, range or slower lowering once your form is solid.