Chair W Pose: how to do it

Chair W Pose

Gentle

Seated

Upper back & posture

Neck & shoulders

Starts at 2:15 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

Bend your arms into a W shape and squeeze your elbows back and down. One of the best moves for rounded shoulders.

How to do it

Sit tall, away from the back of the chair.
Bend your elbows and lift your hands to make a W with your arms.
Squeeze your elbows back and down toward your back pockets.
Hold briefly, release slightly, and repeat.

Key tip: Keep your ribs down. Don't arch your lower back to get the elbows further 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 squeeze, hands lower.
Harder: Hold the squeeze for 5 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.