... AND THESE FOUR MOVES TWICE A WEEK

1. SUPERMAN ROCKET

Lie on your front, placing your forehead on the ground, with your elbows by your side and hands by your head.

Smoothly extend your arm above your head and then return to the first position.

Start by sliding your hands on the floor, taking your hands and elbows off when you’re strong enough to do so and without strain

Do 10 reps, three sets, with a minute’s rest between each. 2. SEATED ROW

Sitting in chair, put your feet into the loop of the Thera Band, anchoring it to the floor. Extend your feet slightly beyond 90 degrees. Hold the upper sides of the Thera Band loop in both hands, a bit like you’d hold reins, so the inside of your fists face each other, at about hip height.

Pull your hands towards your hips or just above it, keeping your elbows by your side.

Keep your chest elevated, core engaged and feel your shoulder blades coming together.

Do 20 reps, three sets, with a minute’s rest between each. 3. OPEN THE DOOR

Tie or loop the band around something secure – a door handle or pole – at waist or elbow height. Stand to the side of it and hold the band with the hand furthest away.

Keep your elbow by your side and inside of the hand facing inwards.

Pull the band outwardly as far as your shoulder will allow, keeping the elbow glued to your side, feeling the backs of the shoulder contracting.

12 reps – three sets, with a minute’s rest between each. 4. THE LUCKY CAT

Tie or loop the Thera Band around something secure – a door handle or pole – at waist or elbow height. Stand with it behind you.

Hold the Thera Band with the inside of your hand facing forwards, elbow at shoulder height, at a right angle.

Pull the band forward keeping your elbow bent at a 90-degree angle – rotating from the shoulder only.

12 reps – 3 sets, with a minute’s rest between each.