This exercise can be done anywhere. Try it at home, in the office, or while you travel. This exercise will require a small hand weight, whichever is most comfortable but still challenging (you can also use a bag of flour if you’re in a pinch.) Take a seat in your chair or stay standing and grab your weight. Engage your core and keep your spine in neutral, and slowly raise the weight over and behind your head, with your elbows pointed straight up to the ceiling. Keeping one hand on the weight, slowly lower it behind your neck, keeping the upper arms still. Then slowly raise it over your head and move it back to your starting position. For beginners, repeat this three time, 15 reps a piece. Gradually increase the reps as the exercise becomes easier for you.