Stand in front of a wall with your shoulders slightly tilted forwards. Stand so that your arms are almost straight and your palms can be pressed against the wall (wrists bent, fingers pointing upwards). Stretch an elasticated band between the shoulder-width arms (place the band around the backs/palms of the hands). Alternately change the position of one hand on the wall by moving the hand along the wall to the new position (the other hand continues to hold the other end of the band on the wall). The sequence of movements is freely selectable, two possibilities would be, for example Hand right to top right and back to the centre, hand right horizontally to the right side and back to the centre, hand right to bottom right, then the same sequence with the left hand - or: hand right to top right, hand left to top left, hand right to bottom right, hand left to bottom left, hand left to top left, hand right to top right, etc. The distance between the arms does not always have to remain shoulder-width apart and can also be varied.
Attention:
The arms remain practically stretched when moving and the band always has a certain amount of tension.
Lighten:
Choose a rubber band with less resistance.
Harden:
Choose a rubber band with greater resistance.
Variation:
Start in a support or four-foot stance, placing the ends of the band around your wrists. From this position, move the hands of the outstretched arms along the floor into the various positions.
