Rollball Seated Single Leg Shoulder Flexor Depresor Retractor

Description

How to Do Rollball Seated Single Leg Shoulder Flexor Depresor Retractor

1. 1
   Setup

   Sit tall on the rollball with one leg extended forward and the other foot flat on the floor beside the rollball for stability.

2. 2
   Setup

   Maintain a neutral spine and engage your core, keeping your chest open and shoulders relaxed before starting the movement.

3. 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. 4

   As your arm rises, actively depress your shoulder blade down and retract it back towards your spine, focusing on controlled scapular movement.

5. 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.