Sit with your legs extended and place the centre of the tube under the arch of your feet (you will need to wear shoes).

Cross the tube and hold the opposite handles in your hands, palms facing down. Slowly bend your elbows and pull the tube backwards keeping your elbows lifted to the sides and arms parallel to the floor.

As you pull your elbows back, squeeze the back of your shoulders and the muscle between the shoulder blades.

Do 12-16 reps, rest and repeat.