1. Starting Position:
- Lie on your back on a flat surface such as a mat or soft floor.
- Bend your knees and keep your feet flat on the ground. Make sure your lower back is pressed against the floor.
2. Band Setup:
- Take a resistance band and hold it with both hands.
- Position the band so that it is over your chest, gripping it with palms facing up.
3. Initial Hold:
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Ensure that the band is taut but not overly stretched at this point.
4. Movement:
- Slowly begin to lower your arms out to the sides by pivoting at the shoulders, maintaining the slight bend in your elbows.
- Keep lowering your arms until they are parallel to the ground or to a comfortable position that feels like a good stretch.
5. Return to Starting Position:
- Gradually raise your arms back to the starting position above your chest, maintaining control of the band throughout the movement.
6. Repetitions:
- Perform 10-15 repetitions, focusing on controlled movements and proper form.
- Rest as needed between sets.
Tips:
- Keep your core engaged and avoid arching your back during the exercise.
- Adjust the resistance of the band as necessary to ensure you maintain good form throughout the movement.
- If at any point you feel discomfort in your shoulders or back, stop and reassess your form.
