Sitting String Pull on a Chair
- A resistance band or a lightweight cable (optional for added resistance)
1. Starting Position
- Sit upright on the chair with your feet flat on the floor, shoulder-width apart.
- Ensure your back is straight and your shoulders are relaxed.
2. Hand Positioning
- Extend your arms forward at shoulder height, parallel to the floor, with palms facing down.
- You can grip the ends of a resistance band with both hands if using one.
3. Movement
- Pull your arms back slowly, engaging your shoulder blades, as if you are pulling a string.
- Keep your elbows slightly bent and move your arms back until they are in line with your torso.
- Hold the position for a moment, feeling the contraction in your back muscles.
4. Return to Starting Position
- Slowly return your arms to the starting position, maintaining control.
- Ensure your back remains straight throughout the movement.
5. Repetitions
- Repeat the movement for 10 to 15 repetitions.
- Rest for a short period, then repeat for 2 to 3 sets as comfortable.
Tips
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Keep your core engaged to maintain stability in your posture.
