1. Starting Position:
- Sit on a sturdy chair with your feet flat on the floor, hip-width apart.
- Ensure your back is straight and your shoulders are relaxed.
2. Setup the Band:
- Take a resistance band and loop it around the bottom of your chair or secure it under your feet to anchor it.
- Hold one end of the band in your right hand and raise your arm to shoulder height, keeping your elbow slightly bent.
3. Movement:
- Exhale and press your right hand upward, extending your arm fully until your arm is straight and the band is stretched above your head.
- Focus on using your shoulder and serratus muscles (the muscles along your ribs) to drive the movement.
- Hold this position for a brief moment at the top of the movement.
4. Lowering Phase:
- Inhale and slowly lower your arm back to the starting position, maintaining control as you allow the band to return to its resting state.
5. Repetitions:
- Perform 8-12 repetitions on the right side, then switch the band to your left hand and repeat the exercise.
6. Form Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid leaning or arching your back; keep your spine neutral.
- Ensure that the band is not too tight at the beginning so you can maintain proper form throughout the exercise.
7. Cool Down:
- After completing your sets, gently stretch your arms and shoulders to cool down.
Remember to start with a light resistance band if you are a beginner and gradually increase the tension as you become more comfortable with the movement.
