Description
This exercise involves sitting on a rollball with one leg extended while using the other foot for support, and performing shoulder flexor depressor retractor movements.
How to Do Rollball Seated Single Leg Shoulder Flexor Depresor Retractor
- 1Setup
Sit tall on the rollball with one leg extended forward and the other foot flat on the floor beside the rollball for stability.
- 2Setup
Maintain a neutral spine and engage your core, keeping your chest open and shoulders relaxed before starting the movement.
- 3
Slowly initiate shoulder flexion, raising the arm on the side of the extended leg forward and upward, keeping a slight bend in the elbow.
- 4
As your arm rises, actively depress your shoulder blade down and retract it back towards your spine, focusing on controlled scapular movement.
- 5
Reverse the movement with control, bringing your arm back to the starting position while maintaining scapular depression and retraction throughout the entire range.
Tips
- Focus on isolating the movement to your shoulder girdle and arm, minimizing any compensatory movements from your torso or neck.
- Breathe deeply and rhythmically throughout the exercise; exhale as you raise your arm and inhale as you lower it.
- Maintain gentle core engagement to prevent rocking on the rollball and ensure spinal stability during the movement.
- Prioritize smooth, controlled motion over range of motion, only going as far as you can without discomfort or losing proper form.
Common Mistakes
- ×Hunching the upper back or shrugging the shoulders: Keep your spine tall and actively depress your shoulder blade away from your ear.
- ×Using momentum to swing the arm: Perform each repetition slowly and deliberately, focusing on muscle activation rather than speed.
- ×Losing stability on the rollball: Ensure your supporting foot is firmly planted and your core is engaged to maintain balance.
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