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Mid-Back

Massage the Thoracic Spine and Rhomboids

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About This Video

Target the mid-back with focus on the Thoracic Spine and Rhomboids. This guided routine helps release tension in these critical stabilizer muscles.

How to Perform This Technique

1

Lie down flat on the floor or mat, face up.

2

Bend your legs and position your feet for overall stability.

3

Raise your shoulders and head up like a sit up and position the roller under your shoulders.

4

Cross your arms over each other in front of your chest and roll slightly to one side to massage into each side of the spine.

5

Keep your head and neck aligned with your torso.

6

Raise your hips up so that your thighs and torso are aligned straight.

7

Take little steps with your feet to reposition the roller to your mid-back.

8

Then take little steps with your feet, moving the roller back and forth along the rhomboids.

9

Perform approximately 10 complete rolls (back and forth).

Benefits

Restore thoracic extension and rotation

Decompress vertebrae after prolonged sitting

Reduce rhomboid knots from rounded shoulders

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:03

Quality: 4K (2160p)

Level: All Levels

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Guides and answers on 321strong.com that cover this exact movement.

Answer Best Foam Roller Exercises for Tight Shoulders The best foam roller exercises for tight shoulders target the thoracic spine, lats, and pecs. Roll 60-90 sec each to restore real mobility. Answer Can Foam Rolling Help With Neck Tension? Foam rolling relieves neck tension by targeting the thoracic spine and trapezius, not the cervical vertebrae directly. Safe technique explained. Answer Can Foam Rolling Make Shoulder Impingement Worse? Yes, foam rolling can worsen shoulder impingement if you roll directly on the joint. Target the thoracic spine, chest, and lats instead. Answer Can You Foam Roll Every Day for Shoulder Pain? Yes, you can foam roll daily for shoulder pain. Target surrounding muscles like traps, lats, and thoracic spine, not the joint itself. Article Foam Rolling for Golfers: The Routine Your Game Is Missing Foam rolling for golfers improves thoracic spine mobility, restores hip rotation, and cuts post-round soreness. Here's the exact pre- and post-round routine. Answer Foam Rolling for Neck and Shoulder Pain From Computer Work Foam rolling relieves neck and shoulder tension from computer work by releasing tight traps and thoracic spine. Here's where to roll and how often.