DO NOT hold these movements. DO move slowly and smoothly. DO 5-10 continuous repetitions of each one.
With hands on knees, tuck chin to chest and round your back.
Next, slowly raise head up and arch your back.
Sit or stand. Spread arms, turn palms back and squeeze shoulder blades together. Lift chest and look up slightly. Pause 2 seconds and release.
Stand upright with good posture. Raise arms above head and clasp. Slightly arch your upper back. Pause and return to start.