Stand with one foot on one end of the band and the other end in your hand. Begin with your arm at your side, turn your hand so your palm is facing out in front of you and then bend your elbow as shown. Slowly lower your hand and extend your elbow, taking between 3-6 seconds to return to the starting position.
Lie on your side over a pillow with both knees bent. Bring both legs over the edge of the bed and let them dangle towards the floor. Roll your upper body so your chest is facing towards the ceiling until you feel a stretch in the side of your lower back. Hold this position for 30 seconds.
Standing with the band wrapped around your wrists, keep your elbows bent to 90 degrees and place your forearms against the wall as shown. Spread your hands apart wider than your elbows into a "V" position and lift one hand up followed by the other and then lower each hand back to the original position.
In a standing position holding onto a band, bend your elbow out to the side so that your arm is perpendicular to your body, from this position, rotate your arm so that your hand rises towards the ceiling.
Lying on your stomach with your involved arm dangling over the edge of the table, lift your arm with your elbow bent up to your side as shown. From this position, lift your hand so that it is parallel with the floor.
Standing with the band attached at chest height or higher, hold each end of the band with your hands and bring your arms up in front of your body to shoulder height. From this position, keep your shoulder blades down and back and bring your hands down toward your pockets, making sure that your elbows stay extended as shown.
Wrap a band around your back and hold it in both hands. From this position lift your hands out in front of your body to slighly higher than shoulder height. Keeping your elbows extended press your hands forward as shown.
Attach one end of the band to a pole or into a doorway at chest height and hold the opposite ends of the band in each hand. Begin with both arms extended in front of your body. From this position bend your elbows bringing them to your sides as shown. Make sure to keep your shoulders down, away from your ears.
Lying on your side with a towel roll or small pillow under your arm, bend your elbow to 90 degrees and lift your hand from your waist toward the ceiling as shown. Make sure to lower your hand back down toward your waist slowly.