7. Rhomboid massage and chest opener
Great for: upper back pain, pec/chest tightness, shoulder pain
How to do it: Place the foam roller vertically on the floor and lie your head, back, and butt upon it so that you are fully supported. Bend your knees and plant both feet into the ground. Cactus those arms so that your hands are by your ears, elbows bent at 90 degrees. Bring the arms as close to the floor as you can. Hold for 2 seconds then bring your arms together. Repeat until you’ve reached your desired massage time.