Take a water bottle in each hand, with your arms relaxed by your sides (for those with more experience, try hand weights at varying weights.) Take a seat in your chair, or squat down as if you’re about to sit and hold. Keep your toes and heels pressed to the floor, gently bend from the waist, and bring your chest toward the floor. On the exhale, raise each arm to the side, until they are at or just below shoulder height (like a bird in flight.) While raising the bottles or weights, squeeze your shoulder blades (focusing on your rhomboids ), and then gently lower your arms back down to the starting position at your sides.