Step 1: Sit in a chair with enough room to allow your arms to move behind you.

Step 2: Reach your arms behind your back and clasp your hands together, keeping them close to your back. Sit up as tall as possible.

Step 3: Reach straight back with your arms while simultaneously pushing your chest out. Push back as far as you can with your hands and hold for three seconds. Be sure to remain as upright as possible during this movement.

Step 4: Bring your hands back close to your lower back and repeat the movement. Each time you reach your arms back and push your chest out counts as one repetition.

Step 5: Try to perform 12 repetitions per set and three sets, making adjustments as needed.