Chair Seated Back Pull

Sitting Pull Back on a Chair

Positioning:

1. Sit on the Chair: Start by sitting on the edge of the chair with your feet flat on the floor, shoulder-width apart.
2. Posture: Lean slightly forward, maintaining a straight back. Your eyes should look forward.

Movement:

1. Hand Position: Extend your arms in front of you, then grasp the edge of the chair or the seat.
2. Pulling Back: While keeping your back straight, engage your core and gently pull your torso back, using your arms for support. Your elbows should be bent and tucked close to your body.
3. Hold the Position: Once you have pulled back, hold for a moment, feeling a stretch in your back and shoulders.
4. Return to Start: Slowly return to the starting position by leaning forward again while keeping control.
5. Repeat: Perform this movement for 10 to 15 repetitions, ensuring you maintain good posture throughout.

Notes:

- Focus on using your back and arms during the pull back rather than just leaning.
- Keep your movements slow and controlled to avoid strain.
- Ensure the chair is stable and won’t slip during the exercise.