STARTING POSITION:
Select the appropriate strength of the band. Put the band in a low part of an ladder. Lie on the floor in front of the ladder. The head should be around half metre from the ladder and the legs should be far from it. Grab the band with your right hand and place the elbow on the floor around the shoulder height. The band should have tension from the beginning of the movement. Contract your pelvic floor and core.
MOVEMENT:
Rotating your shoulder, pull the band until your hand reach the floor. Make sure you don't move your elbow from the starting position. Return to the starting position with a smooth movement. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.
TIPS: Focus on slow and controlled movement.