Use this SMR exercise AFTER you do the Lats Roll and the Pecs Roll (or one of the Pecs Press alternatives).
This SMR exercise addresses all of the muscles between your shoulder blade and your spine (primarily the rhomboids).
If you have trouble with neck, shoulder, or upper back pain then this exercise is for you!
Keep in mind that the pectoralis minor muscle is involved in everything you do that involves the shoulder blade.
You will likely benefit from loosening knots in the rhomboids region, but be sure you stretch out the pec minor or your issue is likely to come right back.
You should do this movement at least once every 2 weeks. (more often is better)
For written instructions, click here to download a printable PDF of the SMR Butterfly
For our downloadable video instruction, click here (video from 2010--updated video is in the works!)
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.
Click here to return to all of the Fundamental SMR Techniques
**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**