1. Starting Position:
- Stand with your feet shoulder-width apart.
- Slightly bend your knees.
- Hinge forward at your hips, keeping your back straight and chest lifted. Your torso should be at about a 45-degree angle to the ground.
- Let your arms hang straight down in front of you, palms facing each other.
2. Movement:
- While keeping your elbows close to your body, pull your arms up towards your sides. Imagine you are attempting to squeeze your shoulder blades together at the top of the movement.
- Keep your elbows at a 45-degree angle; they should not flare out too much.
- Focus on engaging your back muscles as you pull.
3. Return to Start:
- Lower your arms back down to the starting position with control, maintaining a straight back and stable body position.
4. Repetitions:
- Aim for 10-15 repetitions, gradually increasing as you build strength.
5. Breathing:
- Inhale as you lower your arms and exhale as you pull your arms up.
Tips:
- Maintain a neutral spine throughout the exercise to avoid straining your lower back.
- Keep your core engaged to provide stability.
- If needed, use a wall or sturdy object for support to maintain balance.
