You go in slight step position. The front foot is on the middle of the Thera band. Take the Ends of the band in your hands and let the arms out to the sides just hang down. Now wrap the Ends of the tape so often with the hands until it is taut. The elbows bend and the arms up to chest height to top of lead. Then the arms slowly back until you are approximately level with the hip. Exercise ten times to repeat. After a short break, a second passage follows.