2. Seated One–Arm Row Sit erect on the ground, rib cage lifted. Extend your right leg out in front of you, knee slightly bent. Bend your left leg, and place your left foot against your right inner thigh. Holding the ends of the band in your hands, place the center of the band around the arch of your right foot. Adjust the band so the right side is slightly longer. Hold the longer end of the band in your left hand, arm straight and palm facing in. Hold the shorter end of the band in your right hand and rest it on your right thigh. (The band will be crossed.) Keep wrists neutral. Pull the longer end of the band across your body by bending your left elbow up and back. Your palm should rotate so it’s facing up at the end of the movement. Slowly straighten left arm to starting position. Do reps before switching sides. Strengthens upper back and shoulders.
3. Overhead Press With Triceps Extension Stand with feet hip-width apart, knees slightly bent, pelvis neutral. Hold stick at shoulder level with an overhand grip, elbows bent down, palms facing forward so hands are even with your shoulders. Keep wrists neutral. Press the stick overhead until your arms are straight but not locked. Now, bend your elbows and lower the stick behind you. Press stick back overhead before bending elbows back to starting position. Repeat. Modification: Sit in a chair with your back supported. Strengthens upper back, shoulders and triceps; improves upper back and shoulder stability.
4. Shoulder Rotation Stand with your feet hip-width apart, knees slightly bent and pelvis neutral. Hold a stick overhead with an overhand grip, hands slightly wider than your shoulders. Keep wrists straight. Keeping arms straight, slowly bring the stick down to your thighs (or belly if it gets in the way). Don’t bend your elbows. Repeat. Don’t rock forward or backward as you lift and lower the stick. Strengthens shoulders, back and chest; improves posture.
5. Seated Chest Press Sit erect on the ground with your legs crossed. Wrap the band around your back and hold one end of the band in each hand under your arms at chest level. Bend your elbows up and out, palms facing down and forearms parallel to each other. Without leaning forward or backward, resist the band as you straighten your arms directly in front of you, without locking elbows. Keep your wrists straight. Slowly bend your elbows back to starting position and repeat. Modification: Sit in a chair, your back supported. Strengthens chest and front shoulders.