Skill level
Beginner
Type
Mobility
Equipment
Foam Roller
Body Parts
Shoulders

"Lots of lifters forget about the rhomboid muscles when it comes to shoulder tightness, but tight romboids can cause pain in the neck and traps," says Joe Holder, an S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System. (Case in point: Most people don't even know where the rhomboids are, because they hide underneath the larger trapezius muscles.)

This foam roll exercise is designed to help with scapular retraction, and help lifters focus more on these crucial (but often ignored) muscles.

Step-by-step instructions

1. Lie down on a foam roller, placing it between your shoulder blades. Be sure to keep your chin tucked, neck in a straight line, and shoulders back and down. There should be a natural curve in your spine, but don't let your back excessively arch. Extend arms overhead.
2. Pull your arms down, bringing them into an "L" position.
3. Rotate your shoulders forward, then bring them back to the start. That's one rep.