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.
