Foam Roll Seated Single Leg Shoulder Flexor Depressor Retractor

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.