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.
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.
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.
Repeat on opposite side.
Lower arms behind you 2 inches toward floor; hold 10 seconds.
Lower 2 inches more; hold 10 seconds.
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.
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.
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).
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).
Lower arms in four 10-second increments.