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.
