roller seated single leg shoulder flexor depresor retractor

Sit on a flat surface with your legs extended in front of you.

Hold the roller with both hands, palms facing down, and place it on your thighs.

Lean back slightly and engage your core muscles.

Raise the roller up to shoulder level, keeping your arms straight.

Slowly lower the roller back down to your thighs.

Repeat for the desired number of repetitions.