Chair Seated Back Squeeze Pulse

Sitting Back Squeeze Pulse on a Chair

1. Equipment Needed: A sturdy chair without wheels.

2. Starting Position:

   • Sit comfortably on the chair with your back straight and feet flat on the floor.

   • Keep your knees at a 90-degree angle and your hips back against the chair.

3. Arm Position:

   • Raise your arms to shoulder height.

   • Bend your elbows at a 90-degree angle with your palms facing forward or upward.

4. Movement:

   • Squeeze your shoulder blades together as tightly as you can while keeping your elbows raised. This should create a slight tension in your upper back.

   • Hold this squeeze for a count of 2 to 3 seconds.

5. Pulse Motion:

   • After holding the squeeze, pulse your arms slightly backward without moving your elbows; focus on engaging your back muscles.

   • Perform small pulses, squeezing your shoulder blades together further.

   • Aim for 10 to 15 pulses in a controlled manner.

6. Breathing:

   • Breathe in deeply while you hold the squeeze.

   • Exhale slowly during the pulse movement.

7. Repetitions:

   • Repeat this entire sequence for 2 to 3 sets.

   • Take a short break between sets.

8. Cool Down:

   • After completing the sets, sit relaxed for a moment. You can gently stretch your arms and shoulders to release any tension.

Tips for Beginners:

• Keep your movements slow and controlled to maintain proper form.

• If you experience any discomfort in your shoulders or neck, stop and adjust your positioning.