Sitting Block Squeezes

How to do it

1. 1

   1. Sit upright in a chair with feet flat on the floor, hip-width apart, and your back against the chair.

2. 2

   2. Place a foam block, pillow, or small cushion between your knees.

3. 3

   3. Engage your core by drawing your navel toward your spine, maintaining an upright posture.

4. 4

   4. Squeeze the block between your knees with steady pressure, activating your inner thigh muscles.

5. 5

   5. Hold the squeeze, then release and rest briefly before repeating.

6. 6

   6. Keep your shoulders relaxed and avoid leaning forward or backward throughout the exercise.

Benefits

• Activates adductor muscles to stabilize the pelvis and reduce hip imbalances that cause lower back pain
• Strengthens the inner thighs and pelvic floor, improving postural alignment and core stability
• Corrects anterior pelvic tilt and reduces compensatory strain on the lumbar spine

Common mistakes

• Leaning forward or rounding the spine instead of maintaining an upright seated position
• Squeezing too hard or tensing the shoulders and neck rather than isolating the adductors
• Holding the breath during squeezes; instead, breathe steadily throughout the exercise