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Exercise overview
Training details
RhomboidsUpper Back
Equipment
Massage Ball
Sets × time
3 × 30 sec
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Place a massage ball between the wall and the upper back just inside the shoulder blade, avoiding direct pressure on the spine.
- 02Cross the working-side arm over the chest to spread the shoulder blade and expose the rhomboid area.
- 03Lean into the ball with light to moderate pressure and make short, slow movements.
- 04Pause on a tender spot while breathing normally, but stop if you feel sharp pain, numbness, or tingling.
- 05Reposition the ball to cover nearby tissue and repeat on the opposite side.
Use this exercise in a plan