Cheerleaders

Instructions

1. Stand tall with your feet about hip-width apart.

2. Hold a resistance band with both hands.

3. Keep your arms straight forward but not locked.

4. Keep light tension on the band to start.

5. Pull the band apart by moving your arms out to the sides.

6. Squeeze between your shoulder blades gently as you pull.

7. Stop when your arms form a “T” shape or when you reach good control.

8. Slowly return to the starting position.

9. Bring one arm slightly up diagonally and the other slightly down, like a cheerleader pose.

10. Pull the band apart on that diagonal.

11. Return slowly to center.

12. Switch the diagonal so the opposite arm is up and the other is down.

13. Pull the band apart again.

14. Return slowly with control.

Common Compensations

• Do not shrug your shoulders.

• Do not arch your low back.

• Do not snap the band back in.

• Do not let your wrists bend excessively.

Extra Info

• Keep your shoulders down and away from your ears.

• Keep your elbows mostly straight.

• Move slowly and with control.

• Keep your neck relaxed.

• You should feel this in the upper back, back of the shoulders, and shoulder blade muscles.

• You should not feel pinching in the front of the shoulder or strain in the neck.