Self mobilization to help you!
Ever feel tightness in your mid-back region, specifically between your shoulder blades?
Often times the culprit of this is the "rhomboid" muscles (major and minor). The Rhomboids originate on the spinous process of C7-T5 vertebrates and insert onto the medial border of the scapula.
Shown in this episode are 2 great way to self-mobilize this tissue!
1️⃣ The first stretch will passively lengthen the tissue (Rhomboid muscles) -Lean away from the bar while pushing your body away with the opposite arm in order to maximize this stretch!
2️⃣ Here is self mobilization using a foam roller to reduce tightness/hypertonic tissue in this area.
-Cross your arms to allow the foam roller to contact these mid-scapula muscles easier.
-If this is difficult on your neck feel free to support your neck with your hands.
Note: If you want to get a bit more specific on which part of the muscle you are targeting.
You can use a lacrosse ball which will contact a smaller surface area of the muscle.
We would recommend following up these mobility drills with scapula stability work. This drill is designed purely for symptom management.
Tag someone that needs this! Likely from sitting too long without taking breaks.