In a seated position with good posture, hold a ball in both hands with palms facing each other. Extend the arms out in front of your body, keeping your elbows slightly bent. Starting with the ball lowered toward the knees, slowly raise your arms to lift the ball up to shoulder level (no higher), then lower the ball back to the starting position, taking about 2 to 3 seconds to lift and lower.
Repeat 10 to 15 times. Rest. Do another set of 10 to 15 repetitions.