Bent-Over Shoulder Roll

Setup

• Stand with feet hip-width apart and knees slightly bent.

• Hinge at your hips, keeping your back flat and nearly parallel to the floor.

• Let your arms hang down straight from your shoulders, or place your hands on your chest to focus on the movement.

Movement

• Start by pulling your shoulder blades together as if you are trying to squeeze a pencil between them.

• Keep your spine neutral and avoid rounding your back.

• Slowly return to the starting position by allowing your shoulder blades to spread apart again.

• Continue this retraction movement in a controlled, rhythmic manner.