Lacrosse Ball - Rhomboids
The Lacrosse Ball Rhomboids exercise is a targeted self-myofascial release technique designed to alleviate tension between the shoulder blades. By using a dense ball to apply focal pressure, this movement helps release trigger points in the upper back and improve scapular mobility.
Since this is a recovery movement, the AI analyzes your workout density and recovery status (HRV, sleep) to determine the optimal duration for tissue release. If you consistently log upper back tightness or pain during pulling movements like rows, the app learns to prescribe this specific mobilization before or after your back workouts. Additionally, by tracking your perceived intensity (RPE), the AI ensures you aren't applying excessive pressure that could cause bruising or inflammation rather than relief.
Form Cues
- Place the ball between your spine and shoulder blade
- Cross your arm over your chest to expose the muscle
- Breathe deeply and relax your weight onto the ball
- Move slowly to identify tender trigger points
- Hold static pressure on knots for 30-60 seconds
- Don't roll directly on your spine or vertebrae
- Don't tense your back muscles against the pressure
- Don't hold your breath while applying pressure
- Don't roll quickly or aggressively back and forth
- Don't place the ball directly on the shoulder blade bone
Common Mistakes
- Rolling directly on the spinal column
- Applying sharp or unbearable pain
- Moving too fast over the muscle
- Tensing up instead of relaxing
- Placing the ball on bone instead of muscle
Muscles Worked
This exercise primarily targets the rhomboids (major and minor) and the middle trapezius, which are responsible for retracting the shoulder blades. These muscles often develop trigger points due to poor posture or heavy pulling volume; releasing them restores proper scapular function and reduces upper back stiffness.
Primary
Secondary
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