Chair Straight Arm Back Squeeze

Gentle
Seated
Upper back & posture
Neck & shoulders

Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.

What it is

Straight arms reach down and back behind you while you squeeze your shoulder blades together.

How to do it

Sit tall near the front of the chair.
Let your arms hang straight, palms facing back.
Press your arms back behind you, squeezing your shoulder blades.
Release and repeat.

Key tip: Lift your chest slightly as you press back.

Who should skip it, and why

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

Easier and harder versions

Easier: Smaller press.
Harder: Hold the squeeze for 3 seconds.

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.

In these ChairGlow videos

How Seniors Can Tone Their Arms While Seated (33 min)
Improve Posture & Stand Taller With This Chair Routine (33 min)
Fix Hunched Back Walking For GOOD! (16 min)