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Foam Roll Seated Single Leg Shoulder Flexor Depressor Retractor

ShouldersUpper BackOther

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Instructions

  1. Sit upright with one leg extended and place a foam roller or ball against your shoulder blade on the target side.
  2. Lean into the roller to apply pressure and extend the same-side arm overhead.
  3. Perform slow shoulder movements — flexion, depression, and retraction — while the roller maintains contact.
  4. Pause on areas of tension for 20-30 seconds.
  5. Switch to the other side and repeat.