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It's pretty easy to perform. While waiting on hold to a tube or band together with your arms extended overhead, simply perform a pulldown motion behind the neck. One more thing pull the elastic apart as you pull it down. Provide the bottom contraction for 5-10 seconds and perform 10-12 reps. Start at 5 second holds for 10 reps and work your direction up to 10 second holds for 12 reps over successi

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