Raising and lowering the arms while standing

Individual work

Stand shoulder-width apart on the gymnastics pole lying on the floor, upper body bent forwards, forearms bent, hands in the loops (thumbs pointing upwards), with the elastic bands crossed, move the arms sideways backwards and upwards (elbows at shoulder height, arms pointing diagonally upwards, shoulder blades close together) and back to the starting position.

Attention:
Keep your back straight and stable throughout the exercise (tense your core).

Lighten:
Select less strong elastic bands.

Harden:
Choose stronger elastic bands.

Variant:
Perform the exercise sitting upright, bend your legs slightly and hold the pole in place with your feet up.

1 gymnastic bar with elasticated straps