- Grab the band with a double overhand grip. Bring both feet outward while performing a little hop.
- As you hop, pull the band apart.
- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate one arm overhead and behind while keeping the other arm in front of you.
- Then rotate the other arm.
- Bring the original arm back to the starting position, then the other arm. Repeat.
- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate both arms overhead and behind you while leaving your elbows mostly extended.
- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.
