Chair Back Squeeze Pulses: how to do it

Chair Back Squeeze Pulses

Gentle

Seated

Upper back & posture

Starts at 2:50 in “Lose Back Fat With This Seated Workout For Seniors Over 50”. The time is from YouTube's automatic chapters, so it may be a few seconds out.

What it is

Elbows bent and pulled back, then small pulses to keep the shoulder blades squeezing.

How to do it

Sit tall, elbows bent at your sides.
Pull the elbows back to squeeze your shoulder blades.
Make small pulses back and slightly forward.
Keep breathing steadily.

Key tip: Keep your shoulders low, away from your ears.

Who should skip it, and why

Nothing specific beyond the general safety advice below. If it hurts, stop.

Easier and harder versions

Easier: Single squeezes with a rest between.
Harder: Arms straighter for a longer lever.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.

Try it: 3 rounds of 40 seconds

Stop straight away and get help if you feel:

chest pain, pressure or tightness
dizziness, light-headedness or faintness
breathlessness that doesn't settle when you rest
sharp or joint pain, or pain that gets worse as you go
numbness, tingling, or a sudden severe headache

This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.