1. Raise the chair so that it is slightly above the shoulder line. 2. While sitting in the chair, fold the scapula as far back as possible to check the maximum range of motion. 3. Fix the pin slightly behind the maximum range of motion. 4. Pull one side at a time, extend it forward, open the chest, and lift it while lowering the shoulders and pulling the neck as if stretching towards the ceiling, lifting the head. 5. Slowly spread to the maximum range of motion for about 3 seconds to induce stretching, then pause briefly at the maximum range of motion, inhale to prepare for gathering, and then contract. (Keep the elbows slightly bent to minimize bicep involvement.) 6. At the point of maximum contraction, extend the arms and bring the chest together. 7. When reaching the limit during the exercise, give a rebound at the maximum contraction range and repeat 5-6 times until the end.