The seated roller shoulder flexion and scapular control drill performed with one leg extended, adding a trunk stability challenge to the same shoulder pattern.
StretchingOtherScapular control drill
Start
End
Primary
Lower trapeziusPectoralis major
Secondary
Serratus anteriorRhomboidsCore
Equipment
Other
Pattern
Scapular control drill
Setup
01Sit on the floor with one leg extended straight and the other bent with foot flat.
02Hold a foam roller between both hands at chest height, arms extended.
03Stack ribs over pelvis and sit as tall as the position allows.
04Set the shoulder blades down and back before the first rep.
Execution
01Raise the roller overhead by flexing at the shoulders.
02Pull the shoulder blades down and together as the arms rise.
03Hold the top briefly without leaning back or rotating the trunk.
04Lower under control, complete the reps, then switch the extended leg.
Checkpoints
-The pelvis stays level despite the asymmetric leg position.
-The lower back does not round or arch as the arms go overhead.
-Shoulders stay depressed away from the ears at the top.
-Both sides get equal reps with equal quality.
Common mistakes
-Leaning toward the bent-knee side for balance.
-Rounding the lumbar spine because the extended hamstring is tight.
-Shrugging into the overhead position.
-Turning the drill into fast, thoughtless arm swings.
Programming notes
-Use 2 to 3 sets of 6 to 10 reps per leg position in warm-ups.
-Elevate the hips on a low pad if hamstring tightness rounds the back.
-Progress from the two-leg version only once that version is clean.
