Roll Seated Shoulder Flexor Depressor Retractor
Gym Exercise Card
Equipment
The Roll Seated Shoulder Flexor Depressor Retractor is a dynamic exercise targeting shoulder mobility and stability while engaging your core. By incorporating a foam roller under the hamstrings, this exercise helps release tension, encourages muscle relaxation, and improves posture. It's perfect for anyone looking to enhance shoulder function and reduce upper back strain.
How to do it
- Sit on the ground with your legs extended and place a foam roller under your hamstrings.
- Extend your arms forward, palms facing down, while retracting your shoulder blades.
- Slowly lean back and down, keeping your core engaged and shoulders relaxed.
- Perform controlled rolls by gently bending and straightening your elbows, allowing the shoulder blades to move naturally.
- Continue for several repetitions, focusing on smooth, deliberate movements.
Muscles worked
Primary Deltoid Lateral Rhomboids
Secondary Trapezius Middle Fibers Trapezius Upper Fibers
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