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Standing tube pulls. Wrap a tube around a pole at about shoulder height. Stand back until your arms are extended in front of you.
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Now slowly pull your arms backwards until they finish in a “Hands Up” position. Repeat eight to 20 times.
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Tubing rotations. Wrap a tube around a pole at about mid-thigh height. Stand sideways to the pole holding the tube in the hand farthest from the pole and standing far enough from the pole so there is tension on the tube. Start with your outside arm positioned so that it hangs down just in front of your body.
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Keep your abdominals contracted and slowly pull the tube across your body in an upward motion as your trunk rotates outwards. Perform eight to 20 repetitions each side.
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Bicep curl. Position two hand weights at your sides, palms facing forward, arms straight. With elbows locked at sides, raise both forearms until they are almost at your shoulders.
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Lower to the starting position and repeat eight to 20 times. Try to do this exercise while standing on one leg. Halfway through your set, switch to the other leg.
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Pillow arches. This is a great stretch to do every night right before bed. It will help to counteract that forward posture we sit in all day, especially for those of us who sit at a desk or computer. Place two to three pillows on the floor or bed. Lay on your back over the pillows so that the pillows are at about the level of your shoulder blades. Stretch your arms to the side and up over your head. Relax and hold the position for 30 or more seconds.