Seated Back Squeeze

1. Sit down on the floor with your legs crossed and your spine in a neutral position.

2. Extend your arms straight in front of you at shoulder height with palms facing together.

3. Slowly move your arms back while squeezing your shoulder blades together. Keep your arms at shoulder height and elbows slightly bent during the movement.

4. Hold the squeeze for a count of two to three seconds.

5. Slowly bring your arms back to the starting position in front of you without slouching your shoulders.

6. Repeat this movement for the desired number of repetitions and sets.

Ensure you maintain good posture throughout the exercise, and avoid shrugging your shoulders to your ears. Focus on engaging the muscles in your back each time you move your arms back and squeeze.

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