It's pretty easy carry out. While waiting on hold to a tube or band in your arms extended overhead, simply perform a pulldown motion behind the neck. Make an effort pull the elastic apart as you pull it down. Have the bottom contraction for 5-10 seconds and perform 10-12 reps. Start at 5 second holds for 10 reps and work your way up to 10 second holds for 12 reps over successive workouts.