Seated Shoulder Flexor Depressor Retractor Roll
Release shoulder tension with a seated roll! Improve flexibility & posture by targeting tight muscles. Roll your way to a better you.
The Seated Shoulder Flexor Depressor Retractor Roll mainly works the chest and shoulders, with help from the back and traps. You'll need: foam roller.
Required Equipment
Seated Shoulder Flexor Depressor Retractor Roll Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Rotator Cuff (infraspinatus)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Seated Shoulder Flexor Depressor Retractor Roll Variations and Alternatives
How to do the Seated Shoulder Flexor Depressor Retractor Roll
Starting Position:
Sit on the floor with your legs extended in front of you, and place the foam roller under your upper thighs, near your hips.
Keep your feet flat on the ground or point your toes; whichever feels more comfortable.
Hand Position:
Place your hands behind you on the ground for support. Your fingers should be pointing towards your body.
Body Alignment:
Keep your back straight and engage your core muscles. Ensure your shoulders are slightly pulled down and back away from your ears.
Movement:
Slowly lean back onto the foam roller as you lift your legs slightly off the ground, balancing on your hands and roller.
Roll your body backward to apply pressure to the shoulder flexors. Move back and forth slowly to target tight spots, focusing on the muscles around your shoulders.
Continue rolling for 30 seconds to 1 minute, breathing deeply and relaxing into the pressure.
Return to Starting Position:
After rolling, return to the starting position by gently lowering your legs back to the ground and placing your hands on the floor beside you.
Repetitions:
Repeat the rolling motion for multiple sets as needed, ensuring that you maintain good form throughout the exercise.
Seated Shoulder Flexor Depressor Retractor Roll FAQs
What muscles does the Seated Shoulder Flexor Depressor Retractor Roll work?
The Seated Shoulder Flexor Depressor Retractor Roll mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and infraspinatus.
What equipment do you need for the Seated Shoulder Flexor Depressor Retractor Roll?
Foam roller.
What workout day should the Seated Shoulder Flexor Depressor Retractor Roll go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Shoulder Flexor Depressor Retractor Roll variations and alternatives?
Similar exercises include the Foam-Roll Serratu Wall Slide, Foam-Roll Chest Alternative, Foam-Roll Upper-Back and Infraspinatu Roll-Ball Stretch.
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