Stand erect with the arms at the sides, holding in each hand a 2-lb
weight (e.g. sandbags, bottles, cans or sacks filled with sand).
Shrug the shoulders forward and upward.
Relax.
Shrug the shoulders backward and upward.
Relax.
Shrug the shoulders upward.
Relax and repeat.
Stand erect with the arms out straight from the sides at shoulder
level; hold a 2-lb weight in each hand (palms should be down).
Raise the arms sideways and up until the backs of the hands meet above the head (keep elbows straight).
Relax and repeat.
As strength improves, and exercises 1 and 2 above become easier, change to heavier weights. The weights should be increased to 5-lb and later, 10-lb.
Stand facing the corner of the room with one hand on each wall, arms at shoulder level, palms forward, elbows bent, and abdominal muscles contracted.
Slowly let the upper part of the trunk lean forward, and press the chest into the corner. Inhale as the body
leans forward.
Return to the original position by pushing out with the hands.
Exhale with this movement.
Stand erect with the arms at the sides.
Bending the neck to the left, attempt to touch the left ear to the left shoulder without shrugging the shoulder.
Bending the neck to the right, attempt to touch the right ear to the right shoulder without shrugging the shoulder.
Relax and repeat.
Lie face down with the hands clasped behind the back.
Raise the head and chest from the floor as high as possible while pulling the shoulders backward and the
chin in. Hold this position for a count of three. Inhale as the chest is raised.
Exhale and return to the original position.
Repeat.
Lie on the back with arms at the sides, with a rolled towel or small pillow under the upper part of the back between the shoulder blades (no pillow under the head).
Inhale slowly and raise the arms upward and backward overhead.
