Rhomboids SMR

Rhomboids self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the rhomboid muscles of the mid back, some people find they can cause this often painful and tight area to relax or "release." Rhomboids SMR is often accompanied by SMR on the lats, or by stretches that target the rhomboids or lats.


  1. Can encourage blood flow to the rhomboid muscles
  2. Effective as part of a warm-up or post-workout recovery
  3. May help contribute to temporary increases in range of motion in the thoracic spine

Rhomboids SMR Images


Rhomboids SMR Instructions

Rhomboids SMR muscle diagram
  1. 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.
  2. 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.