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Self-Massage: Rhomboids

Rhomboids!


Oh, rhomboids... You know the ones. They live right between your shoulder blades and burn after a day of bad posture (like working from home on your couch).

All you need are two balls of any kind and to remember less is more!



This self massage technique is excellent right after our last tutorial on the trapezius. You'll want to lie on your back with your knees bent and feet on the ground.

Slide the balls underneath your trapezius area and then roll over them so that they are placed between your scapula (shoulder blades). Try to avoid putting the pressure on the spine or your scapula.

Several arm movements will help to pin and stretch this muscle in different ways, accessing different areas of the muscles. You can reach your arms to a "T" and then hug yourself, play air guitar, or hold still in that sweet spot and shrug your shoulder (see video for options).

If there is too much pressure, try putting a towel or blanket over the balls (mind out of the gutter, please). You can also do this while leaning against a wall to have better control over pressure.

Less is more!

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