Step 1

Holding a wooden dowel with both hands in front of your legs, plant both feet on the floor shoulder-width apart. Using your thumb and forefingers only, hold either end of the dowel with a wide, overhand grip (palms facing towards your body) and lock out your elbows to extend your arms. This is your starting position.

Step 2

Inhale. Exhale. Using the muscles in your shoulders and arms, slowly raise the wooden dowel forwards and upwards above your head. Gently draw your shoulder blades together to lower the dowel behind your back, ensuring that your arms remain straight for the entire movement. It’s important that you also engage your abdominal muscles to support your lower back.

Step 3

Inhale. Continue drawing your shoulder blades together as you raise the dowel from behind you and up overhead. Slowly lower your arms in front of you to return to the starting position, once again, ensuring that your arms remains straight and using your abdominals to support your lower back. Repeat for the specified number of repetitions.

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