Upper Body
- Place your hands on the edge of a chair, shoulder width apart. Scoot your hips and feet out. At this point your arms and legs will both be straight.
- Lower your body downward, moving your buttocks towards the ground and bending your elbows to roughly 90 degrees. Keep your elbows tucked in.
- Hold for a few seconds, then press back up.
- Stand straight (with good posture), arms straight at your sides.
- Without bending your elbows, shrug your shoulders as high as you can (towards your ears). Pinch your shoulder blades together and hold for a few seconds. Release and return to start position.
- Stand straight (with good posture), arms straight at your sides with your palms facing up.
- Pull your abdominals in and curl your arm up towards your shoulder, flexing your bicep.
- Slowly return to start position.
Lower Body
- Rest your back against a wall and move your feet out until your shins and your quads make a 90 degree angle. The wall should be supporting the weight of your back and your knees should be bent. Hold for as long as possible.
- Stand facing the wall, hands resting against it for balance. Slowly contract your hamstring and glute to extend your leg backwards as far as you an.
- Hold for a few seconds then slowly return to start position.
Core
- Maintain proper posture by pinching your shoulder blades together, then pulling them down. Your shoulders should not be shrugged up to your ears.
- Pull your belly button in, like you're trying to have it touch your spine.
- Keep your chin up, having your neck and chin make a 90 degree angle.