Chair Seated Back Squeeze Pulse
Improve posture & back strength with Chair Seated Back Squeeze Pulse! Simple, effective exercise you can do anywhere. Feel the burn!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Sitting Back Squeeze Pulse on a Chair
Equipment Needed: A sturdy chair without wheels.
Starting Position:
Sit comfortably on the chair with your back straight and feet flat on the floor.
Keep your knees at a 90-degree angle and your hips back against the chair.
Arm Position:
Raise your arms to shoulder height.
Bend your elbows at a 90-degree angle with your palms facing forward or upward.
Movement:
Squeeze your shoulder blades together as tightly as you can while keeping your elbows raised. This should create a slight tension in your upper back.
Hold this squeeze for a count of 2 to 3 seconds.
Pulse Motion:
After holding the squeeze, pulse your arms slightly backward without moving your elbows; focus on engaging your back muscles.
Perform small pulses, squeezing your shoulder blades together further.
Aim for 10 to 15 pulses in a controlled manner.
Breathing:
Breathe in deeply while you hold the squeeze.
Exhale slowly during the pulse movement.
Repetitions:
Repeat this entire sequence for 2 to 3 sets.
Take a short break between sets.
Cool Down:
After completing the sets, sit relaxed for a moment. You can gently stretch your arms and shoulders to release any tension.
Tips for Beginners:
Keep your movements slow and controlled to maintain proper form.
If you experience any discomfort in your shoulders or neck, stop and adjust your positioning.