Kneel on a flat pillow, knees hip-distance apart (or sit in a chair). Your shoulders back and down, inhale through your nose for 5 counts as you pump your arms rapidly behind you, squeezing your upper back and shoulders. Exhale through your mouth for 5 counts [shown], pulling abs in. One set equals 10 pumps. Do 5 to 10 sets, resting when needed.
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