The Roller Seated Single Leg Shoulder Flexor Depressor Retractor exercise is a challenging movement that targets the muscles of the shoulders, upper back, and core. To perform this exercise, you will need a foam roller and a stable surface to sit on.
How to perform
Step by step instructions:1. Sit on a stable surface with the foam roller positioned horizontally behind you.
2. Place one foot on the floor and extend the other leg straight out in front of you.
3. Lean back against the foam roller, keeping your core engaged and maintain a neutral spine position.
4. Place your hands on the sides of the foam roller for support.
5. Lift your hips off the ground slightly and roll back and forth on the foam roller, focusing on activating the muscles of the shoulders, upper back, and core.
6. As you roll back, allow your arms to extend overhead, stretching the shoulder flexors.
7. As you roll forward, retract your shoulder blades and engage the muscles of the upper back.
8. Continue rolling back and forth for 10-15 repetitions, then switch legs and repeat on the other side.
This exercise can help improve shoulder mobility and stability, as well as strengthen the muscles of the upper back and core. Make sure to maintain proper form throughout the movement and perform the exercise in a controlled manner for maximum benefit.
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.