Start in a standing position with feet hip width a part and feet parallel. Raise your arms from your sides up to shoulder height. Have your palm face forward and begin to do quick little pushes with your palms, keeping just a slight bend in your elbows. Do the same with palms facing up, down, and back. Do 5 repetitions in every direction and repeat twice. To modify, you can relax your arms in between switching the direction of your palms.
Start in a standing position with feet hip width a part and feet parallel. Relax your arms by your sides and begin to roll up onto the balls of your feet by lifting off of your heels. This is one repetition. Do 20 repetitions for two sets. To modify you can hold onto a wall or chair for balance and to intensify you can bring your arms out and up from your sides.
— Eliza, University of Massachusetts Amherst