CostasRolo de espumaIntermédio

Rhomboids-SMR

Lie on your back with a foam roll under your upper back, arms crossed in front to protract the shoulders. Lift the hips onto the roll and work one side at a time across the mid and upper back.

Dificuldade: Intermédio
Tipo: Alongamento
Mecânica: —
Força: Estático
Músculos: 4

Sequência

01 · start
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
02 · roll
Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

O que trabalha