Roller Seated Single Leg Shoulder Flexor Depresor Retractor 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Roller
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Roller Seated Single Leg Shoulder Flexor Depressor Retractor is an exercise that targets the chest as the primary muscle group while also engaging the shoulders as a secondary target. Using a foam roller, this movement is performed by sitting on a stable surface with one leg extended and the other foot on the floor for support. The roller is placed horizontally behind the body, and the core is engaged while the spine stays neutral. The exercise involves rolling back and forth on the roller, activating the chest muscles and promoting shoulder flexion and retraction. As you roll back, the arms extend overhead to stretch the shoulder flexors, and as you roll forward, the shoulder blades retract, further engaging the upper back and shoulders. This exercise helps improve shoulder mobility, chest activation, and core stability while also targeting the upper back muscles for overall upper body strength and flexibility.
How to Perform
Begin by sitting on a stable surface, placing a foam roller horizontally behind your back.
Position one foot flat on the floor while extending the opposite leg straight out in front of you.
Lean gently backward, supporting your weight against the foam roller, ensuring that your core remains tight and your spine stays neutral throughout the movement.
Rest your hands on the sides of the foam roller to maintain balance and stability.
Slightly lift your hips off the ground and begin rolling your body back and forth over the foam roller, activating your shoulder muscles, upper back, and core as you move.
While rolling backward, allow your arms to extend above your head, focusing on stretching the shoulder flexors and increasing shoulder mobility.
As you roll forward, engage your shoulder blades by pulling them together, effectively activating the muscles of the upper back.
Repeat this motion for 10-15 repetitions on one side before switching legs and performing the exercise on the other side.
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Tips
Make sure to keep your movements controlled and deliberate to avoid unnecessary strain.
Focus on breathing deeply to help maintain stability and facilitate muscle engagement.
Ensure that your core stays active to prevent overextending your back during the rolling movement.
If you feel discomfort in your lower back or shoulders, adjust your position slightly to ensure proper alignment and reduce tension.
How Not to Perform
Do not arch your back excessively – Avoid letting your lower back overextend, which can cause discomfort and strain. Always maintain a neutral spine position.
Do not rush through the movement – Rolling too quickly reduces muscle engagement and may lead to injury. Perform the exercise slowly and with control to target the correct muscles.
Do not keep your core disengaged – Failing to engage your core throughout the movement can lead to lower back strain and instability. Keep your abs tight for better control and support.
Do not allow your shoulders to shrug – When rolling forward, avoid letting your shoulders rise up toward your ears. Focus on retracting your shoulder blades to properly activate the upper back.
Do not use your hands to push off the roller – Keep your hands on the roller for support, but avoid using them to push or drive the movement. This can take the focus off your chest and shoulders.
Do not let your extended leg bend – Keep your extended leg straight and relaxed. Bending it can create unnecessary tension and throw off your balance.
Do not roll too far back – Avoid overextending your arms overhead beyond what feels comfortable. This could cause overstretching of the shoulder flexors and lead to injury.
Do not neglect breathing – Holding your breath can lead to tension and hinder performance. Breathe deeply and steadily throughout the exercise.
Do not perform jerky movements – Avoid sudden or sharp movements, as they can cause strain on the muscles and joints. Always aim for fluid, controlled motion.
Do not perform the exercise on an unstable surface – Make sure you are seated on a stable surface. An unstable surface can compromise your balance and increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
