# Mid-Back | FREE 4K Videos | 321 STRONG

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

**URL:** https://localhost/videos/mid-back

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# Mid-Back
  Massage the Thoracic Spine and Rhomboids 

       
                    
## 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
      Release rhomboid tension     Improve thoracic spine mobility     Better posture and alignment     Reduce upper back strain     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. 

       [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)   
#### Video Details
   Duration: 1:03   Quality: 4K (2160p)   Level: All Levels      
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