(A) Raise one shoulder, lower it. Then raise the other shoulder. Be sure the first shoulder is completely relaxed and lowered before raising the other.
(B) Raise both shoulders up toward the ears. Hold three seconds. Relax. Concentrate on completely relaxing shoulders as they come down. Do not tilt the head or body in either direction. Do not hunch your shoulders or pinch shoulder blades together.
Raise one or both arms forward and upward as high as possible. Return to your starting position.
Place your hands on your hips, straight out to the side, crossed over your chest, or on opposite elbows. Twist your body around to look over your right shoulder. Hold three seconds. Return to the center and then twist to the left. Be sure you are twisting at the waist and not at your neck or hips. NOTE: Vary the exercise by holding a ball in front of or next to your body.
Stand sideways next to a chair and lightly grasp its back. If you feel unsteady, hold onto two chairs or face the back of the chair. Alternating legs, lift them up and down as if marching in place. Gradually try to lift knees higher and/or march faster.
Stand straight on one leg and lift the other leg behind you. Hold three seconds. Try to keep your leg straight as you move it backward. Motion should occur only in the hip (not the waist). Do not lean forward — keep your upper body straight. NOTE: You can add resistance by using a large rubber exercise band around your knees.
Stand about two to three feet away from a wall and place your hands or forearms on the wall at shoulder height. Lean forward, leading with your hips. Keep your knees straight and your head back. Hold this position for five to ten seconds, then push back to starting position. To feel more stretch, place your hands farther apart.