Seated Scapular Retraction Exercise
To perform this exercise, sit or stand in an upright position. Then, squeeze your shoulder blades together and draw them down wards.
Scapular Retraction / Benefits
Stabilizing and strengthening the scapular muscles can:
- Increases range of motion (helps increase your ability to reach)
- Helps reduce pain in your shoulder and neck
- improves your posture
- Increases your stamina to hold certain positions longer
Muscles Worked
Foam Roller IT (iliotibial Band) Stretch
1- Lie on your right side with the roller positioned beneath the outside of your thigh, just below your hip. Propping yourself up on the right forearm, with your left hand on your hip, cross your left leg over the right, placing your left foot flat on the floor for support.
2- Using your right forearm, gently push your body over the roller so that the outside of your right thigh slides up and down the roller, as far as your knee. Slide back the opposite way to your hip. Repeat for at least 30 seconds, then swap sides.
Benefits
- This exercise loosens your iliotibial band (ITB), the band of muscular tissue on the outside of your upper leg, and helps general mobility in your glutes and hip muscles.
How to: Foam Roller Back Stretch
Step 1: Sit with your heels planted on the floor and the roller beneath the middle of your back. Lie back onto the roller so that it is just below your shoulder blades. Clasp your hands together and lightly cradle your head.
Step 2: With your chin tucked in, slide up and down the roller, from your neck down to the level of your lowest ribs, but do not go too low into your lumbar spine. Repeat the exercise for at least 30 seconds.
Foam Roller Rhomboids
Foam Roller Glutes
Sit on the roller with your right buttock and cross your right leg over the left leg. Rolling backward and forward, work on the outside of your buttock before shifting your weight to the middle of the buttock. Repeat for at least 30 seconds before switching sides.
Benefits
- This exercise loosens up the gluteals at the outside of your buttocks and the piriformis toward the middle of them.
Foam Roller Quads
Foam Roller Posterior Shoulder
Foam Roller Chest Stretch
Foam Roller Upper Back
