① Forearms on the Wall

• · Face the wall, forearms flat on it, elbows at shoulder height
• · Hands about shoulder-width apart
• · Ribs down — don't lean into the wall

→ Sliding Up

• · Slide the forearms up the wall — slow and smooth

② Slide Up & Reach Long

• · At the top, reach LONG — push the wall away
• · No shrugging — let the blades wrap around
• · Forearms stay glued to the wall

→ Lowering Down

• · Lower down the same track with control