In a standing position with your feet shoulder-width apart, place the mid-point of the resistance band under both feet and hold the ends with your hands outside of your thighs, i.e. with your palms facing forward. There should be some tension in the resistance band at this starting position.
Maintain the natural curve in your lower back.
Exercise End Position
In a standing position with your arms extended above you. Maintain the natural curve in your lower back.
Exercise Start Position
Exercise End Position
Action
Curl your arms up whilst keeping your elbows by your side, then, rotate your hands (palms facing-down), and extend your arms directly above you. Maintain the natural curve in your lower back throughout the movement. This can be assisted by keeping your core engaged.
Then, return to the start position and repeat.
Modification Options
Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Exercise Prescription
1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.
Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.