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This exercise stretches and strengthens your upper body. Before starting, read through all the instructions. During the exercise, breathe normally and use smooth movements. Stop if you feel any pain. If pain persists, call your health care provider:
Stand with your legs shoulder-width apart. Hold a ____ pound weight in each hand, with palms facing your body. Extend your arms straight down so the weights touch your thighs.
While keeping your elbow straight but not locked, raise one arm upward until it is horizontal with the ground. Hold for a second, then lower your arm. Repeat with the opposite arm.
Repeat ____ times with each arm. Do ____ sets ____ times a day.
CAUTION: Don’t swing the weights. Use slow, controlled movements.
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