Seated Shoulder Flexor Depressor Retractor Roll
Release shoulder tension with a seated roll! Improve flexibility & posture by targeting tight muscles. Roll your way to a better you.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Sit on the floor with your legs extended in front of you, and place the foam roller under your upper thighs, near your hips.
- Keep your feet flat on the ground or point your toes; whichever feels more comfortable.
2. Hand Position:
- Place your hands behind you on the ground for support. Your fingers should be pointing towards your body.
3. Body Alignment:
- Keep your back straight and engage your core muscles. Ensure your shoulders are slightly pulled down and back away from your ears.
4. Movement:
- Slowly lean back onto the foam roller as you lift your legs slightly off the ground, balancing on your hands and roller.
- Roll your body backward to apply pressure to the shoulder flexors. Move back and forth slowly to target tight spots, focusing on the muscles around your shoulders.
- Continue rolling for 30 seconds to 1 minute, breathing deeply and relaxing into the pressure.
5. Return to Starting Position:
- After rolling, return to the starting position by gently lowering your legs back to the ground and placing your hands on the floor beside you.
6. Repetitions:
- Repeat the rolling motion for multiple sets as needed, ensuring that you maintain good form throughout the exercise.