1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Hold the resistance band with both hands, keeping your arms extended in front of you at shoulder height.
- Make sure the band is anchored securely behind you, either by stepping on it or tying it to a stable object.
2. Hand Position:
- Keep your hands in a neutral position with palms facing down.
- Your hands should be slightly wider than shoulder-width apart on the resistance band.
3. Engaging Core:
- Tighten your core muscles by pulling your belly button in towards your spine.
- This will help maintain stability throughout the exercise.
4. The Movement:
- Slowly push your hands forward while extending your arms, keeping them straight.
- Focus on squeezing your shoulder blades together as you push.
5. Return to Start:
- Gradually return to the starting position by bending your elbows and drawing your hands back towards you.
- Maintain tension in the resistance band throughout the movement.
6. Repetitions and Sets:
- Perform 10-15 repetitions of the exercise.
- Aim for 2-3 sets, resting for 30-60 seconds between sets.
7. Tips:
- Ensure that your back remains straight and does not arch as you perform the movement.
- Avoid using momentum; the movement should be controlled to maximize effectiveness and minimize injury risk.
8. Cool Down:
- After completing your sets, engage in light stretching to relax your muscles, particularly focusing on your arms and shoulders.
