Chair Seated Backward-Lean

Seated Lean Back on a Chair

1. Starting Position:
- Sit on a sturdy chair with your feet flat on the ground, about hip-width apart.
- Ensure your back is straight and supported by the backrest.

2. Hand Placement:
- Cross your arms over your chest or place your hands on the back of your head. Choose whichever feels more comfortable.

3. Movement:
- Slowly lean back into the chair, allowing your upper body to relax against the backrest.
- Keep your lower back pressed against the seat. Your head can tilt slightly back if it feels comfortable, but avoid straining your neck.

4. Hold the Position:
- Hold this lean back position for 10-30 seconds, focusing on your breathing. Inhale deeply and exhale slowly.

5. Return to Start:
- After holding the position, gently return to the starting upright position by engaging your core and straightening your back.

6. Repetitions:
- Repeat the lean back exercise for 3-5 sets, resting for about 30 seconds in between each set.

Tips:
- Maintain a relaxed posture throughout the movement.
- Focus on your breath to enhance relaxation.
- If you feel any strain on your back or neck, adjust your position or take a break.