Chair Seated Straight-Arm Back Squeeze

1. Setup:

   • Sit on a sturdy chair with your feet flat on the floor. Position your hips towards the back of the chair for maximum support.

2. Posture:

   • Sit up tall with your spine straight and shoulders relaxed.

   • Keep your arms at your sides with your elbows slightly bent.

3. Starting Position:

   • Raise both arms to shoulder height, extending them straight out in front of you with palms facing down.

4. Movement:

   • Slowly pull your arms back while keeping them at shoulder height. Squeeze your shoulder blades together as you move your arms backward.

   • Focus on engaging your upper back muscles. Your palms should face each other as your arms move back.

5. Hold:

   • Hold the squeezed position for a moment, ensuring you feel tension in the muscles between your shoulder blades.

6. Return:

   • Gradually return your arms to the starting position, extending them back out in front of you.

7. Repetition:

   • Repeat this movement for 10-15 repetitions, ensuring you maintain good posture throughout.

8. Breathing:

   • Inhale as you pull your arms back and exhale as you return to the starting position.

9. Cool Down:

   • After completing your repetitions, take a moment to sit quietly and breathe deeply, allowing your shoulders to relax.

Tips:

• Keep your movements slow and controlled.

• If you experience discomfort in your shoulders or back, adjust the range of motion or take a break.