Chair Seated Side Draw Circle

Positioning:

1. Sit in the Chair: Sit comfortably on the chair with your back straight and feet flat on the floor. Ensure that your hips are all the way back in the seat for support.
2. Hand Position: Extend your arms out to the side at shoulder height, keeping your elbows slightly bent.
3. Body Alignment: Maintain a neutral spine with your shoulders relaxed away from your ears.

Movement:

1. Start the Movement: Begin drawing small circles with your hands, moving your arms in a circular motion at shoulder height.
2. Circle Direction: Start by making circles in one direction for about 10 to 15 seconds.
3. Reverse the Direction: After the initial circles, reverse the movement and draw circles in the opposite direction for another 10 to 15 seconds.
4. Breathing: Remember to breathe steadily throughout the exercise. Inhale deeply as you prepare to move and exhale while performing the circles.
5. Repeat: Perform 2 to 3 sets of this movement, allowing yourself to rest briefly between sets.

Tips:

- Focus on keeping the circles controlled and smooth.
- If you feel any discomfort in your shoulders, reduce the size of the circles or take a break.
- Keep your core engaged to support your back throughout the exercise.

This exercise helps in increasing shoulder mobility and relieving tension in the upper back.