Form cues
- Ribs stay down
- Move only as far as the shoulders allow
- Squeeze the shoulder blades
- Neck stays long
Exercise
Seated Shoulder Flexion & Retraction (Roller)
Shoulders, roller
A seated shoulder reach with a foam roller, then a shoulder-blade squeeze.
Target: shoulders. Also works: upper back.
This one is filed as mobility. It shows in warm-up and cool-down, and in search.
Steps
- Sit tall with the feet flat and a roller in both hands.
- Lift the arms overhead, elbows soft.
- Lower the roller behind the head as far as is comfortable.
- Squeeze the shoulder blades together.
- Return to the start.
Common mistakes
- Arching the lower back
- Forcing the arms behind the head
- Shrugging the shoulders
Breathing
Exhale as the arms go overhead.
In the app, search for Seated Shoulder Flexion & Retraction (Roller) and add it to a workout.