Wrap the band around a solid object in front of you and sit on an exercise ball (preferred) or a chair. Start off with your arms extended. As you tense your back, pull your arms in with your hands facing each other. Release your arms and go back to the starting position. Repeat this exercise 10 times.
This exercise works best while sitting on an exercise ball that forces you to balance, but it can also be done on a bench or a chair. Wrap the band around a strong object (hook, chair or table) behind you and hold the handles. Start off with your elbows bent and your arms parallel to the ground. Press your arms out but do not lock your elbows. Repeat this 10 times.
Stand on the resistance band and put the handles of the band in your two hands. Your palms should be facing the ceiling. Bring your hands up to your shoulder and then lower them to waist level, perpendicular to the floor. Repeat this exercise 10 times.