Day 3 — Upper Body + Core
Seated shoulder-blade squeeze
- Sets × reps
- Wk 1: 1 × 10 · Wk 2+: 2 × 10
- Equipment
- A sturdy chair, a wall or a kitchen counter
- Location
- Home
Level: On-ramp
How to do it
Step 1
Sit tall with your arms bent at your sides.
Step 2
Squeeze your shoulder blades back and together, hold for two seconds, then relax.
Good to know
- Aim for an effort where you can still talk in short sentences. If you can’t, slow down or rest — that’s the right call, not a setback.
- Use a sturdy chair without wheels, with its back against a wall so it can’t slide.
Safety
Stop right away and sit down if you feel dizzy, unusually short of breath, or any chest discomfort, and contact your physician. Stop if you feel pain beyond normal effort; consult your physician before starting a new exercise routine.
Keep going
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