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Exercise overview
Training details
Upper BackChestShoulders
Equipment
Chair
Sets × time
2 × 30 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Sit centered on a sturdy chair with both feet flat on the floor.
- 02Place the hands beside or slightly behind the hips on the chair for light support.
- 03Lengthen the spine, lift the sternum, and draw the shoulders gently back and down.
- 04Open through the chest with a small upper-back extension while the pelvis stays heavy on the seat.
- 05Breathe steadily, then return to a tall neutral seat under control.
Use this exercise in a plan