APEX ZONE

Exercises · Stretching

Rhomboids-SMR

Foam roll Middle Back

The Rhomboids-SMR is a stretching movement that targets your middle back. Here's how to do it with clean form.

How to do the Rhomboids-SMR

  1. Place the roller perpendicular to your spine at mid-back level and cross your arms over your chest to retract the shoulder blades.
  2. Shift your weight to locate tender spots between your spine and shoulder blade.
  3. Pause on tight areas for 20–30 seconds and breathe steadily to let the tissue release.

Train it in Apex Zone

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