Seated Back Squeeze
Seated cross-legged, the arms pull down from straight overhead into a W, elbows by the ribs, squeezing the shoulder blades together, then reach back up.
How to do it
Setup
Seated cross-legged on the floor, torso upright, arms straight overhead in a wide V.
Steps
- Pull the elbows down toward the ribs, hands staying above the elbows.
- Squeeze the shoulder blades together and down at the bottom.
- Reach the arms back up overhead.
Common mistakes
Slumping as the arms come down: sit tall, chest up. Elbows drifting forward: they come down beside the ribs. Shoulders shrugging up overhead: reach with the arms, not the ears.
Breathing
Exhale pulling down, inhale reaching up.
