1. Setup:
- Begin by standing on the center of a resistance band with your feet shoulder-width apart. Ensure there is enough tension in the band when your arms are down by your sides.
2. Starting Position:
- Hold the ends of the resistance band in each hand. Your arms should be straight down at your sides, palms facing inwards.
- Keep your spine neutral, engage your core, and maintain a slight bend in your knees to support your balance.
3. Movement:
- Inhale deeply and begin to raise your arms upward in a 'Y' shape. Your arms should be lifted at about a 30-45 degree angle from your body.
- Keep your thumbs pointing up towards the ceiling. This position helps engage your shoulder muscles effectively.
- As you raise your arms, maintain tension in the resistance band. Ensure that your shoulders are down and away from your ears; avoid shrugging them.
4. Peak Position:
- When your arms are fully extended upward, pause for a moment at the top of the movement. Ensure that your elbows remain straight and your core is engaged.
5. Lowering:
- Slowly lower your arms back to the starting position while exhaling. Control the movement to maintain tension in the band throughout.
6. Repetitions:
- Perform 10-15 repetitions, ensuring to maintain proper form throughout the exercise.
7. Tips:
- If you are new to this exercise, start with a lighter resistance band to master the form before progressing to a heavier one.
- Focus on slow and controlled movements to engage the target muscles effectively.
8. Safety:
- Ensure the resistance band is secured and free of any damages before starting the exercise.
- If you experience any pain or discomfort, stop the exercise and resume once you're ready.
