Seated Single-Leg Shoulder Flexor Depressor Release Roll

1. Starting Position:
- Sit on the floor with your legs extended in front of you.
- Position the foam roller under one thigh, just above the knee.
- Keep your other leg bent, foot placed on the floor, or extend it out for balance.
- Place your hands on the floor behind you for support.

2. Body Alignment:
- Sit up tall, ensuring your back is straight.
- Engage your core to stabilize your body.

3. Movement:
- Begin to roll the foam roller up and down the thigh of the leg on the roller.
- Move slowly, applying pressure to any tight or sore spots.
- You can adjust the angle of your leg to target different areas of the thigh.

4. Duration:
- Continue rolling for 1-2 minutes or until you feel a release in tension.

5. Switch Sides:
- Once finished with one leg, carefully switch the roller to the other thigh and repeat the rolling process.

6. Post-Exercise:
- After completing both legs, spend a moment stretching both thighs gently to enhance flexibility.

Tips:
- Avoid rolling directly over joints; focus on the muscle belly.
- If you experience too much pain, reduce the pressure or stop the movement.