Seated Single-Leg Shoulder Flexor Depressor Release Roll

1. Starting Position:

   • Sit on the floor with your legs extended in front of you.

   • Position the foam roller under one thigh, just above the knee.

   • Keep your other leg bent, foot placed on the floor, or extend it out for balance.

   • Place your hands on the floor behind you for support.

2. Body Alignment:

   • Sit up tall, ensuring your back is straight.

   • Engage your core to stabilize your body.

3. Movement:

   • Begin to roll the foam roller up and down the thigh of the leg on the roller.

   • Move slowly, applying pressure to any tight or sore spots.

   • You can adjust the angle of your leg to target different areas of the thigh.

4. Duration:

   • Continue rolling for 1-2 minutes or until you feel a release in tension.

5. Switch Sides:

   • Once finished with one leg, carefully switch the roller to the other thigh and repeat the rolling process.

6. Post-Exercise:

   • After completing both legs, spend a moment stretching both thighs gently to enhance flexibility.

Tips:

• Avoid rolling directly over joints; focus on the muscle belly.

• If you experience too much pain, reduce the pressure or stop the movement.