Select a Resistance Band: Choose a resistance band that provides enough tension to challenge your muscles but is not so tight that it restricts your range of motion.

Starting Position: Stand with your feet shoulder-width apart. Hold the resistance band with both hands in front of you, at hip level. Your hands should be slightly wider than shoulder-width apart, creating tension in the band.

Raise Arms: Slowly raise your arms in front of you and then overhead while keeping tension on the band. Your arms should be slightly bent as they move.

Touchdown Movement: Once your arms are fully overhead, continue the motion by moving your arms backward in a "touchdown" signal, stretching the band further and opening up your chest.

Hold and Squeeze: In the touchdown position, hold for a moment and squeeze your shoulder blades together, emphasizing the stretch in your shoulders and chest.

Return to Starting Position: Slowly bring your arms back to the front and then down to the starting position at your hips.

Controlled Movements: Ensure that all movements are smooth and controlled. Avoid any jerky or snapping motions with the band.

Breathing Pattern: Coordinate your breathing with your movements – inhale as you raise your arms and exhale as you lower them back down.

Repetitions and Sets: Perform 8-12 repetitions for 2-3 sets.