Vertical Foam Roll Shoulders Drill

  • 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.


  1. Trainer doing Vertical Foam Roll Shoulders Drill
    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. Trainer foam rolling shoulders vertically
    Pull your arms down, bringing them into an "L" position.
  3. Trainer vertically foam rolling shoulders
    Rotate your shoulders forward, then bring them back to the start. That's one rep.