1. Stand with your feet about shoulder width apart, chest out and your shoulders in a neutral position. Take a deep breath and extend your arms pausing for a 1-2 second count before returning to the start position. 

A few notes:

  • Think about sitting the hips back a bit, a lot of individuals end up performing this with their weight shifted too far forward. 
  • Speaking of keeping the hips in a good position, if you have trouble staying grounded, widen your stance out a bit. 
  • I would watch for putting yourself into an over extended position during the push out phase. Using the exhale, you can dramatically increase the tension you place on your core. More tension = more effective feeling movement.