Roll Ball Seated Single-Leg Shoulder Flexor Depressor Retractor
Seated with the hands behind, one calf rolls over a massage ball while the other foot stays planted; the lifted hips load the ball.
How to do it
Setup
Seated, hands flat behind the hips, a massage ball under one calf, the other knee bent with the foot on the floor.
Steps
- Press through the hands and the planted foot to lift the hips.
- Roll the calf over the ball from above the ankle to below the knee.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Hips left on the floor: lift them, or the ball barely presses. Shoulders sinking toward the ears: push the floor away and keep the chest up. Grinding over a sharp pain: ease off and move to the next spot.
Breathing
Steady throughout; never held.
