The Seated Shoulder Flexion & Retraction (Roller) exercise is a strengthening exercise that targets the muscles in the shoulders and upper back. It uses a foam roller to help improve shoulder flexibility and mobility.
How to perform
Step by step instructions for the Seated Shoulder Flexion & Retraction (Roller) exercise:1. Sit on a chair or bench with your feet flat on the floor and your back straight.
2. Hold a foam roller with both hands, palms facing down, and place it on your thighs.
3. Start by lifting your arms overhead, keeping them straight, and bringing the foam roller above your head.
4. Slowly lower your arms behind your head as far as you can comfortably go, feeling a stretch in your shoulders and upper back.
5. Once you have reached the end of the stretch, retract your shoulder blades by squeezing them together.
6. Hold this position for a few seconds, then slowly return to the starting position.
7. Repeat the movement for 10-12 reps, focusing on controlled and smooth movements.
Benefits of the Seated Shoulder Flexion & Retraction (Roller) exercise include improved shoulder mobility, increased flexibility, and strengthening of the upper back muscles. Incorporate this exercise into your routine to help improve posture and reduce the risk of shoulder injuries.
Equipment required
Roller
Roller equipment consists of cylindrical foam or plastic rollers that are used for self-myofascial release, also known as foam rolling. This type of exercise tool is commonly used for self-massage to release muscle tightness, improve blood circulation, and increase mobility. Foam rollers are often utilized in warm-up and cool-down routines for activities such as running, weightlifting, and yoga to help reduce muscle soreness and prevent injury.