• Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. 
• Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W". Hold for 3 seconds.
• Straighten your elbows to raise your arms up to form the letter “Y.” Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

• Standing in a doorway, lift your arm so it's parallel to the floor.
• Bend at the elbow so your fingers point toward the ceiling.
• Place your hand on the doorjamb.
• Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds.
• Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds.
• Repeat this stretch two to three times on each side.

• Kneel onto your right knee with toes down.
• Place your left foot flat on the floor in front of you.
• Place both hands on your left thigh.
• Press your hips forward until you feel a good stretch in the hip flexors.
• Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor.
• Hold this pose for 20-30 seconds, and then switch sides.

You need the resistance band to do the following:

• Sit on the floor with your legs extended forward.
• Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an "X".
• Grasp the ends of the band with your arms extended in front of you.
• Pull the ends of the band toward your hips, bending your elbows so they point backward.
• Hold and slowly return. Do 8-12 repetitions for three sets.

You need the resistance band to do the following:

• While standing, stagger your feet so one is slightly behind the other.
• Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.
• Keep a slight bend in your elbows. Stop at shoulder level; hold and return.
• Make sure to keep your shoulder blades down and back straight.
• Repeat this exercise for 2 minutes each day, five days a week.