Stick Standing Behind-Neck Press

1. Starting Position:

   • Stand with your feet shoulder-width apart for stability.

   • Hold the stick with both hands, palms facing forward.

   • Position the stick behind your neck, resting it on your upper back, just below your neck.

   • Ensure your grip is comfortable, with your hands slightly wider than shoulder-width apart.

2. Body Positioning:

   • Keep your chest up and your back straight to maintain good posture.

   • Engage your core by tightening your abdominal muscles.

   • Your elbows should be pointing downwards, aligned with your body.

3. Movement:

   • Slowly press the stick upwards by extending your arms overhead.

   • Keep your elbows slightly bent and avoid locking them at the top of the movement.

   • Keep the stick close to your head as you press it up.

   • Aim to fully extend your arms without losing your posture.

4. Lowering the Stick:

   • Gradually lower the stick back to the starting position behind your neck.

   • Control the movement to prevent any jerky motions.

5. Repetitions:

   • Perform 8-12 repetitions, depending on your fitness level.

   • Rest for 30-60 seconds between sets.

Tips:

• Start with a light stick to master the movement before adding any weight.

• Focus on maintaining a steady pace and controlled movements throughout the exercise.

• If you experience any discomfort, reduce the range of motion or take a break.