Chair Seated Palm Switching Row

- No additional equipment is needed
1. Starting Position:
- Sit on the chair with your feet flat on the floor, hip-width apart.
- Keep your back straight and shoulders relaxed.
- Your hands should be resting on your thighs or at your sides.

2. Hand Positioning:
- Raise both arms in front of you at shoulder height with palms facing down.
- Ensure your elbows are slightly bent.

3. Movement:
- Begin by shifting your hands outward, so your palms face outward (away from your body).
- As you do this, gently squeeze your shoulder blades together, engaging the upper back muscles.
- Hold this position for a moment.

4. Return:
- Slowly return your hands to the starting position, palms facing down.
- Maintain control throughout the movement without rushing.

5. Repetitions:
- Repeat the movement for 10-15 repetitions, ensuring you breathe steadily throughout.

6. Cool Down:
- After completing the reps, relax your arms and take a few deep breaths.
- Consider stretching your arms and shoulders to relieve any tension.

Tips:

- Focus on keeping your movements smooth and controlled.
- Ensure your core is engaged by gently pulling your belly button toward your spine.
- If at any point you feel discomfort, stop the exercise and assess your form.