Standing, hold band at chest height, arms extended. Pull elbow back, squeezing shoulder blade. Do 10-12 reps each side.
Get down on your knees. Holding onto both ends, raise the resistance band above your head and place it behind your back. Place the band firmly across your shoulder blades and across your upper back.
Stand, loop band under feet, grip upper part shoulder-width apart. Lift to shoulder height, pull elbows back, squeeze shoulder blades.
Stand shoulder-width apart. Grip band, bring behind back under shoulder blades. Extend arms sideways, press forward in arc motion, palms down.
Stand, loop band under feet. Grip upper half near chest, palms forward. Press band overhead, lower behind head, then extend arms. Repeat 12-20 times.
Stand, loop band under feet. Grip upper half, palms up, then roll band around hands for more resistance. Bring hands in prayer position, press arms overhead, return to chest. Repeat 16-20 times.
Stand, loop band under feet. Grip upper half, arms hang at sides. Pull elbows back, squeeze biceps toward shoulders, lower slowly. Repeat 16-20 times.