1. Starting Position:
- Stand with your feet shoulder-width apart for stability.
- Hold the stick with both hands, palms facing forward.
- Position the stick behind your neck, resting it on your upper back, just below your neck.
- Ensure your grip is comfortable, with your hands slightly wider than shoulder-width apart.
2. Body Positioning:
- Keep your chest up and your back straight to maintain good posture.
- Engage your core by tightening your abdominal muscles.
- Your elbows should be pointing downwards, aligned with your body.
3. Movement:
- Slowly press the stick upwards by extending your arms overhead.
- Keep your elbows slightly bent and avoid locking them at the top of the movement.
- Keep the stick close to your head as you press it up.
- Aim to fully extend your arms without losing your posture.
4. Lowering the Stick:
- Gradually lower the stick back to the starting position behind your neck.
- Control the movement to prevent any jerky motions.
5. Repetitions:
- Perform 8-12 repetitions, depending on your fitness level.
- Rest for 30-60 seconds between sets.
Tips:
- Start with a light stick to master the movement before adding any weight.
- Focus on maintaining a steady pace and controlled movements throughout the exercise.
- If you experience any discomfort, reduce the range of motion or take a break.
