Seated Pulse Back Squeeze

The Seated Pulse Back Squeeze is an effective exercise that targets the muscles in your upper back and helps improve posture. This exercise can be performed using a chair or bench and is particularly beneficial for individuals who spend long hours sitting or working at a desk. By engaging the muscles in your upper back, this exercise helps to counteract the forward-leaning posture that often results from prolonged periods of sitting. It can also alleviate tension and tightness in the upper back and shoulders, which are common complaints among individuals who sit for extended periods. The Seated Pulse Back Squeeze is a relatively simple exercise that involves squeezing your shoulder blades together while seated. It can be done using just your body weight or with the addition of resistance bands or light dumbbells for added challenge. Incorporating this exercise into your fitness routine can contribute to improved upper body strength, better posture, and reduced discomfort associated with sitting for long periods. Remember to maintain proper form throughout the exercise, breathe regularly, and adjust the intensity as needed to suit your fitness level.

Instructions

• Sit upright on a chair or bench with your feet flat on the floor.
• Extend your arms out in front of you, palms facing each other.
• Take a deep breath in and as you exhale, squeeze your shoulder blades together.
• Hold the squeeze for a few seconds, feeling the muscles in your upper back engage.
• Release the squeeze and relax your shoulder blades.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Elongate your spine and engage your core muscles for better stability and posture during the exercise.
• Focus on squeezing your shoulder blades together as you pull your elbows back, targeting the muscles in your upper back.
• To increase the intensity, hold a dumbbell or resistance band between your hands during the exercise.
• Breathe steadily throughout the movement, inhaling as you prepare and exhaling as you squeeze your shoulder blades together.
• Start with a lighter weight or resistance band if you're new to this exercise, gradually increasing the challenge as you get stronger.
• Maintain a controlled and smooth motion, avoiding jerky movements that may strain your muscles.
• Keep your shoulders relaxed and down, avoiding any tension or upward shrugging during the exercise.
• If you experience any discomfort or pain during the exercise, stop immediately and consult a fitness professional or healthcare provider.
• Perform the seated pulse back squeeze regularly to improve posture, strengthen the upper back muscles, and alleviate tension from prolonged sitting.
• Consider incorporating this exercise into a well-rounded upper body workout routine for balanced strength development.