# @elastaboy on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DZSmhipjStX
- **Gondola URL:** https://gondola.cc/posts/66433807-elastaboy-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/abba93e086.jpg
- **Posted:** 2026-06-07T16:03:20.000+00:00
- **Account Owner:** Jake Blundell (@elastaboy) — https://gondola.cc/elastaboy

## Caption

Your rhomboids aren't overactive. They're dormant. 3 moves to wake them back up.
Everyone tells you to roll it out. Grab a lacrosse ball. Dig into that knot. Feel the release.
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But here's what nobody mentions: that knot between your shoulder blades isn't a tight muscle. It's a weak one. Your rhomboids and mid traps have been stretched long by years of sitting with rounded shoulders. Your pec minor and front deltoids have shortened, pulling everything forward. The muscles in your upper back aren't in spasm because they're overactive. They're in spasm because they're exhausted from being pulled apart all day long.
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So when you roll that area, you're lengthening tissue that's already overstretched. It feels good temporarily because you're pressing on nerve endings. But you're not addressing the problem. You might actually be making it worse by further inhibiting muscles that already can't fire properly.
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The real fix is the opposite of what you'd expect. Strengthen the upper back. Activate the mid traps and rhomboids. And then stretch the front of the body, the pec minor and front deltoids, that are causing the forward pull in the first place.
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This reel gives you the exact protocol. Scapula circles, reverse tabletop thrusts, thoracic arches, and a pec stretch to open the front. Simple, no equipment, five minutes.
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Save this for your next session.
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Type BASICS below. I'll send you my Grade 1 Mobility follow-along programme. Plug and play, 15 minutes a day, built for any level. No thinking required, you just move with me.
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#Elastaboy #Reboryn #UpperBackKnot #FoamRollingMyth #ThoracicMobility

## Stats

- **Views:** 2,978
- **Likes:** 160
- **Shares:** 0
- **Comments:** 1

## Tags

upperbackknot, thoracicmobility, foamrollingmyth, elastaboy, reboryn

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