Seated Thumbs-Up Pulse for the Back

Positioning

1. Start Position: Sit on the floor with your legs crossed or in a comfortable seated position. Ensure your back is straight and shoulders are relaxed.
2. Arm Position: Extend your arms out to the sides at shoulder height with palms facing forward and thumbs pointing upward.

Movement

1. Thumbs Up: Start by keeping your arms out to the side and make sure your shoulders are down and back.
2. Pulse Movement: Without moving your arms from their position, pulse your arms back slightly, squeezing your shoulder blades together. Focus on engaging the upper back muscles.
3. Repetitions: Perform this pulsing motion for 15-20 repetitions, maintaining the squeeze in your upper back.
4. Breathing: Inhale as you extend your arms and exhale during the pulsing motion.

Tips

- Keep your movements controlled to avoid straining your shoulder joints.
- Ensure that your core is engaged to assist in maintaining good posture.
- If it feels uncomfortable, you can modify by bringing your arms lower or adjusting the angle of your arms.