⚙️ Required Equipment:

Cable Machine or resistance band anchored in front of you (for the "pull" action).

🧍 Starting Position:

Start in a bilateral standing position, with your feet shoulder-width apart.

Initial Arm Movement: Make a controlled forward movement with your arms (reaching out in front of you), allowing the shoulder blades to spread apart (protraction). Spine Movement: Bend the thoracic spine forward as much as possible (thoracic flexion), creating a stretching tension in the back muscles.

📐 Body Position Control:

Pelvic and Lower Back: Ensure the pelvis and lower back (lumbar spine) remain in a neutral position, without compensation or shifting (i.e., the movement is confined to the upper back).

🎯 Opening of the Chest (The Pull):

Pull: Pull the handle (or resistance band) towards you (like a rowing motion).

Stop Point: Stop the pull when the shoulder blades are in a neutral position (neither fully protracted nor excessively retracted). Your elbows should not extend behind the line of your back.

Main Goal: The primary focus is to achieve a neutral position of the shoulder blades and shoulder bones, maintaining even tension throughout the back musculature.

🔄 Repetitions and Control:

Repetitions: Repeat the exercise 15 to 20 times.

Control: Pay attention to the correctness of fixation (the neutral end position) and maintaining the neutral pelvic/lumbar position throughout.

Monitoring: Carefully monitor the movement of the shoulder blades and breathing during the exercise.