Pro Tips

Vertical Foam Roll Shoulders Drill

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"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.