Rollball Seated Single Leg Shoulder Flexor Depresor Retractor

Improve shoulder mobility and stability with the Rollball Seated Single Leg Shoulder Flexor Depressor Retractor.

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Free · iPhone only · Available on the App Store

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.

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How to do Rollball Seated Single Leg Shoulder Flexor Depresor Retractor

01
Setup
Sit tall on the rollball with one leg extended forward and the other foot flat on the floor beside the rollball for stability.
02
Setup
Maintain a neutral spine and engage your core, keeping your chest open and shoulders relaxed before starting the movement.
03
Slowly initiate shoulder flexion, raising the arm on the side of the extended leg forward and upward, keeping a slight bend in the elbow.
04
As your arm rises, actively depress your shoulder blade down and retract it back towards your spine, focusing on controlled scapular movement.
05
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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Questions

Is Rollball Seated Single Leg Shoulder Flexor Depresor Retractor good for beginners?

Rollball Seated Single Leg Shoulder Flexor Depresor Retractor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Rollball Seated Single Leg Shoulder Flexor Depresor Retractor?

You need Rollball to perform Rollball Seated Single Leg Shoulder Flexor Depresor Retractor. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Rollball Seated Single Leg Shoulder Flexor Depresor Retractor?

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.

What are common mistakes when doing Rollball Seated Single Leg Shoulder Flexor Depresor Retractor?

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.