1. Sit on the floor with your legs crossed and your back straight.
2. Extend your arms out to the sides with your palms facing forward and elbows slightly bent.
3. Squeeze your shoulder blades together, contracting the muscles of your upper back.
4. Release the squeeze slightly, then immediately squeeze again to perform a small pulsing movement.
5. Continue to pulse, maintaining the tension in your upper back muscles without fully releasing in between pulses.
6. Perform this movement for a set number of repetitions before relaxing.
7. Repeat for the desired number of sets, ensuring proper form throughout.
While doing Seated Pulse Back Squeezes, focus on maintaining good posture and engaging the targeted muscles in the upper back. The exercise is designed to strengthen and improve the endurance of the back muscles through repetitive, controlled movements.
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