Instructions:
- 1Sit on a flat surface and stretch your legs out in front of you
- 2Place the foam roll under one calf
- 3Using your hands, lift your hips off the floor
- 4Roll your calf over the foam roll, from just above your ankle to below your knee
- 5Switch legs and repeat
Tips:
- Keep your core engaged while lifting your hips
- Roll slowly to effectively release tension in your calves
- Spend more time on sore or tight spots
- Avoid rolling directly on your knee or ankle joints
Roll Seated Single Leg Shoulder Flexor Depresor Retractor
The Roll Seated Single Leg Shoulder Flexor Depresor Retractor is an effective exercise designed to improve shoulder mobility and stability, while also engaging the calves. This unique movement combines seated positioning and targeted muscular activation to enhance overall strength and flexibility.
To perform this exercise, you will need a roll or similar piece of equipment that allows for smooth movement. Here's how to execute it:
- Begin by sitting comfortably on the roll with your back straight and core engaged.
- Extend one leg out while keeping the other knee bent and foot flat.
- Gently lower the shoulder of the extended leg back and retract it while performing a slight roll with your body.
- Hold this position briefly before returning to the starting point; then switch legs.
When performing this exercise, consider the following tips:
- Maintain proper posture: Keep your spine aligned and shoulders relaxed throughout the movement.
- Control the motion: Avoid rushing through the exercise; focus on smooth, controlled movements.
- Listen to your body: If you experience any discomfort, reassess your form or adjust the intensity.
This exercise not only targets the shoulder flexor and depressor muscles but also promotes better functional movement patterns important for daily activities and athletic performance. Incorporating the Roll Seated Single Leg Shoulder Flexor Depresor Retractor into your routine can lead to improved flexibility and strength in the upper body and calves.