Seated Back Press

1. Starting Position: Sit on the floor with your legs crossed. Make sure your back is straight and your core is engaged.

2. Arm Position: Raise your arms straight above your head with your palms facing each other. Keep your elbows slightly bent.

3. Movement:
- Slowly bring your arms down to shoulder height while keeping your elbows bent at about a 90-degree angle. Your forearms should be parallel to the floor.
- Press your arms back up to the starting position, straightening them overhead. Focus on engaging your back muscles during this movement.

4. Breathing: Inhale as you lower your arms and exhale as you press them back up.

5. Repetitions: Perform this movement for 10-15 repetitions, concentrating on maintaining good posture and control throughout.

6. Cool Down: After completing your sets, relax your arms and take a moment to stretch your shoulders and back.

Tips:
- Ensure that your neck remains relaxed and that you do not strain it during the movement.
- If needed, you can use a yoga mat for comfort while sitting.