INSTRUCTIONS:

▪️ Start by sitting on the mat of your choice, so that your spine remains in a neutral position and you sit on your hips. If the position is not comfortable, you can perform the exercise sitting on a chair or fitness bench!

▪️ Take a short elastic band with a resistance of at least 5 kg and place it between the middle of your palms.

▪️ Turn your palms against each other and stretch your arms up. Your elbows can remain slightly bent.

▪️ Producing movement from the shoulder joints and scapula, open your arms to the sides by stretching the elastic band.

▪️ Inhale deeply and while holding the position, press your shoulder blades together strongly. Strive for this feeling as much as possible.

▪️ Hold the position for three seconds and return to the starting position by bringing your palms closer together and releasing the resistance from the elastic band.

▪️ Perform 10 repetitions slowly and in a controlled manner.

!!!Elbows and wrists do not produce movement!!!