Lie flat on your stomach. Raise one arm at a time. Hold for 5 counts, then slowly lower. Do 20 repetitions for each arm.
Try raising one leg at a time. Hold for 5 counts, then slowly lower. Do 20 repetitions for each leg. Advanced versions of this exercise involve raising both legs or arms simultaneously
Upper back
Bend your elbows.
Slowly press your elbows straight back, squeezing the shoulder blades together.
San Diego Chiropractic 