1. Starting Position:
- Stand with your feet shoulder-width apart on the center of the resistance band. If using two bands, hold each handle or end in your hands at your sides.
- Keep your elbows slightly bent and arms resting by your sides.
2. Body Positioning:
- Stand tall with your shoulders relaxed and your core engaged.
- Ensure your feet are flat on the ground for stability.
3. Movement:
- Inhale as you prepare to move.
- Exhale and slowly raise your arms out to the sides, maintaining a slight bend in your elbows.
- Lift your arms until they are parallel to the floor (shoulder height) or slightly below, ensuring not to go beyond shoulder level.
- Your palms should be facing the ground throughout the movement.
4. Pause:
- Hold the position at the top for a brief moment, ensuring you're squeezing your shoulder muscles.
5. Return:
- Inhale as you slowly lower your arms back to the starting position, controlling the movement to maintain tension in the resistance band.
6. Repetitions:
- Repeat this movement for 10-15 repetitions, or as your strength allows, ensuring you maintain proper form throughout the exercise.
7. Tips:
- Avoid using momentum to lift the bands; focus on using your shoulder muscles.
- Keep your neck relaxed and avoid shrugging your shoulders up towards your ears.
- If you feel any discomfort in your shoulders, reduce the range of motion or consider using a lighter resistance band.
