① Stand Tall, Arms Long

• · Stand tall, arms hanging long at your sides
• · Hold a weight in each hand once this feels easy
• · Ribs stacked over the hips — no leaning back

② Lift the Shoulders (hold)

• · Lift both shoulders straight up toward the ears
• · Straight up — not forward, not rolling
• · Elbows stay soft and long; the arms just ride up
• · Stop on any sharp or shooting pain

③ Lower Slowly, Then Reach Down

• · Lower slowly — take longer coming down than going up
• · At the bottom reach the fingertips toward the floor
• · Neck stays long the whole way