INSTRUCTIONS:

▪️ Start by sitting on the mat of your choice, keeping your spine in a neutral position and sitting 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 forward, at chest level. Your elbows can remain slightly bent.

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

▪️ Perform a circle. Inhale and pull your shoulders back by bringing your shoulder blades closer to each other. Lift up towards your ears and begin to pull your shoulders forward by moving your shoulder blades as far apart as possible.

▪️ Perform 10 repetitions and take a short break.

▪️ Perform the exercise in the opposite direction.

!!!Keep the resistance from the band during all repetitions in the series!!!

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