Stool Towel Seated Kayak Row

• A towel

1. Setup:

• Sit on the padded stool with your feet flat on the floor, shoulder-width apart.

• Hold the towel with both hands, keeping your arms extended in front of you at shoulder height. The towel should be taut between your hands.

2. Starting Position:

   • Keep your back straight and chest lifted.

   • Your elbows should be slightly bent, and your grip on the towel should be firm but relaxed.

3. Movement:

   • Begin the movement by pulling the towel towards you, bending your elbows and retracting your shoulder blades. Imagine rowing a kayak.

   • As you pull the towel, lean back slightly while maintaining a strong core to stabilize your position.

   • Exhale as you pull the towel towards your chest.

4. Return:

   • Slowly extend your arms back to the starting position while inhaling.

   • Ensure you maintain control of the movement and do not let your shoulders hunch forward.

5. Repetitions:

   • Perform 10-15 repetitions, focusing on controlled movements and proper form.

   • Rest for 30-60 seconds between sets if needed.

6. Tips:

   • Keep your movements smooth and avoid jerking.

   • Ensure to engage your core throughout the exercise to maintain balance.

   • Feel free to adjust the tension on the towel to match your strength level.

Remember to stay hydrated and listen to your body during the exercise!