roller seated single leg shoulder flexor depresor retractor

Instructions

1. 1

   Step 1: Sit on a flat surface with your legs extended in front of you.

2. 2

   Step 2: Hold the roller with both hands, palms facing down, and place it on your thighs.

3. 3

   Step 3: Lean back slightly and engage your core muscles.

4. 4

   Step 4: Raise the roller up to shoulder level, keeping your arms straight.

5. 5

   Step 5: Slowly lower the roller back down to your thighs.

6. 6

   Step 6: Repeat for the desired number of repetitions.