Raise arms out to sides a few inches and hold for 10 seconds.

Repeat this stop-and-hold pattern four more times, ending with arms at shoulder height (as shown).

Slowly lower arms in four 10-second increments.

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Lower 2 inches more; hold for 10 seconds.

Repeat pattern three more times, ending in a deep squat (as shown).

Slowly rise in four 10-second increments.

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Keeping legs together, lower legs a few inches to left; pause and hold for 10 seconds.

Repeat this stop-and-hold pattern four more times, ending with legs just above floor (as shown).

Raise legs back to center in four 10-second increments.

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Repeat on opposite side.

Lower arms behind you 2 inches toward floor; hold 10 seconds.

Lower 2 inches more; hold 10 seconds.

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Repeat three more times, ending with arms parallel to floor (as shown).

Raise arms in four 10-second increments.

Bend knees and lunge down 2 inches; hold for 10 seconds.

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Lower 2 inches more; hold for 10 seconds.

Repeat pattern three more times, ending in a deep lunge (as shown).

Slowly return to standing in four 10-second increments to complete rep. Repeat on opposite side.

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Keeping neck in line with spine, lower 2 inches; hold for 10 seconds.

Lower 2 inches more; hold for 10 seconds.

Repeat pattern three more times, ending just above floor (as shown).

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Straighten arms in four 10-second increments.

Raise arms out to sides a few inches; hold for 10 seconds.

Repeat stop-and-hold pattern four more times, ending with arms at shoulder height (as shown).

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Lower arms in four 10-second increments.