Foam Roll Seated Shoulder Flexor Depressor Retractor

Instructions

1. Sit upright on a mat or chair and place a foam roller or ball behind your shoulder blade area.
2. Lean back slightly to apply pressure to the target muscles.
3. Perform slow shoulder flexion, depression, and retraction movements while the roller maintains contact.
4. Pause on areas of tension for 20-30 seconds.
5. Continue for the prescribed duration, then switch sides.