This exercise helps your shoulders move better and stay stable. It works the muscles that lift and lower your arms.

It also strengthens your core muscles, which are important for good posture and balance.

This makes it great for people recovering from injuries and for anyone wanting to be stronger and healthier.

Doing this exercise can improve your posture. Good posture helps you stand and sit up straighter, reducing back pain and improving your overall appearance.

It increases the range of motion in your shoulders. This means you can reach higher and further without pain or stiffness.

It helps prevent shoulder injuries. Strong shoulder muscles and good posture reduce the chance of strains or sprains.

Athletes can use this exercise to improve their athletic performance, for example, by increasing their throwing power or swimming stroke efficiency.

Anyone wanting to move better in daily life will find this exercise beneficial. Simple tasks like reaching for objects or carrying groceries become easier.

The exercise is done sitting down, with one leg extended, focusing on controlled movements of the arm. A physical therapist or trainer can show you the correct way to do it.

It helps your shoulders move better and become more flexible. This means you can reach higher and further without pain or stiffness.

It makes your shoulder joint stronger and more stable. This helps prevent injuries and keeps your shoulders feeling supported.

It strengthens your core muscles. Strong core muscles help you balance better and improve your overall posture.

It can help you recover from shoulder injuries. It's a gentle way to rebuild strength and mobility after an injury.

It can help fix bad posture from sitting too much. It strengthens the muscles that counteract the effects of long periods of sitting.

This exercise, called the Seated Single Leg Shoulder Flexor Depressor, is a good way to improve your shoulder health. You'll learn how to do it correctly in the next section!

Balance on one leg: Lift one leg a little off the ground, keeping your weight on the other leg. This helps improve balance and focus on the stretch.

Reach across: Use the hand opposite your raised leg to reach towards the shoulder of your supporting leg. Keep your back straight to avoid strain.

Gently lower your shoulder: As you reach, slowly lower your shoulder towards the ground by extending your arm. This is the main part of the stretch.

Hold the stretch: Pause for a few seconds, feeling the stretch in your shoulder. Make sure to keep your core muscles tight to help with balance and posture.

Slowly return: Bring your arm back to the starting position in a controlled manner. Avoid jerky movements.

Switch sides: Repeat the exercise with your other leg raised and the opposite arm reaching.

Focus on good form: Pay attention to your posture and movements throughout. Slow and steady wins the race! Good form is more important than speed.

Try these alternatives that focus on similar muscles but use different movements:

Seated Shoulder Flexor Depressor Retractor: This exercise keeps both feet on the floor, making it easier to balance and control your movements. It still works the muscles around your shoulder, improving strength and flexibility.

Lever Seated Reverse Fly: This exercise uses a special machine to help you lift weights smoothly. It mainly targets the muscles in the back of your shoulders and upper back, improving posture and strength.

Weighted Lying Side Lifts: This exercise involves lying down and lifting weights to the side. It mostly works the side muscles of your shoulders, helping to build strength and stability.

Using different exercises helps your muscles grow stronger in different ways. It also makes your workouts more interesting and helps to prevent injuries.

One variation is the Seated Shoulder Flexor Depressor Retractor. This exercise helps you pull your shoulders back. This strengthens your upper body and improves your posture. It's great if you tend to slouch.

Another option is the Seated Shoulder Flexor Depressor Retractor Stretch. This one focuses on relaxing the muscles in your shoulders. It's really helpful if you sit a lot, as it helps loosen tight muscles and improve your posture.

Both exercises make your core muscles stronger too, which is good for your whole body.

Try both variations to see which one you like better and which one helps you reach your fitness goals.

Add these exercises to your workouts to improve your strength, flexibility, and posture!

Don't reach too far: Reaching too far makes you wobbly and could cause injury. Only go as far as you can comfortably without losing your balance.

Remember to breathe: Holding your breath isn't good. Breathe in as you start the movement and breathe out as you finish. This helps you move better.

Tighten your tummy muscles: Your core muscles (your tummy and back muscles) help you stay balanced. Keep them tight the whole time to control the movement.

Improved shoulder mobility: This exercise helps your shoulders move more freely and easily, making everyday activities like reaching and lifting much simpler.

Enhanced shoulder stability: It strengthens the muscles around your shoulder, making your shoulder joint more stable and less prone to injury. This is crucial for preventing pain and improving performance in various activities.

Proper form is key: Focus on keeping your back straight, your core engaged (belly muscles tight), and your movement slow and controlled. This prevents strain and maximizes the benefits.

Avoid common mistakes: Don't swing your arm or use momentum. Keep your movements smooth and deliberate. If you feel pain, stop immediately.

Start slowly and build gradually: Begin with a few repetitions and gradually increase the number as you get stronger. Listen to your body and don't push yourself too hard, especially when starting.

Notice the difference: As you practice regularly, you'll likely notice an improvement in your ability to perform everyday tasks and potentially even in your athletic performance.

Consult a professional: If you have any shoulder problems or are unsure about proper form, consult a physical therapist or qualified fitness professional before starting this exercise.