A seated foam roller drill that combines shoulder flexion with scapular depression and retraction to mobilize the chest and train shoulder blade control.
스트레칭기타Scapular control drill
시작
끝
주동근
하부 승모근대흉근
협응근
전거근능형근전면 삼각근
장비
기타
패턴
Scapular control drill
준비 자세
01Sit tall on the floor or a bench holding a foam roller between both hands.
02Extend the arms in front of the chest, pressing lightly into the roller ends.
03Sit with a neutral spine and ribs stacked over the pelvis.
04Set the shoulder blades gently down and back before moving.
수행
01Raise the roller overhead by flexing at the shoulders.
02As the arms rise, actively pull the shoulder blades down away from the ears.
03At the top, draw the blades together without arching the lower back.
04Lower the roller back to chest height under control and reset.
체크포인트
-The lower back does not arch to fake overhead range.
-Shoulders stay away from the ears at the top.
-Constant light inward pressure keeps the roller stable.
-The movement is slow and deliberate, not swung.
흔한 실수
-Shrugging into the top position instead of depressing the blades.
-Flaring the ribs to reach higher.
-Letting the elbows bend and turn it into a press.
-Rushing reps without pausing at end range.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 slow reps in warm-ups before pressing.
-Hold the top position 2 to 3 seconds to reinforce the pattern.
-Keep the load at just the roller; this is a control drill, not a strength lift.
