Perfect Fitness perfect situp User manual

Owner’s Manual
For maximum effectiveness and safety,
please review this Owner’s Manual before
using your Perfect Situp®equipment.
SITUP®

1
Table of Contents
Important Safety Information ...............................................2-3
Equipment Warning Label........................................................4
Specifications & Parts..............................................................4
Introduction ..............................................................................5
Assembly Instructions ........................................................6-12
Parts List & Exploded View....................................................13
Care & Storage.......................................................................14
Getting Started..................................................................14-15
Exercise Guidelines ..........................................................16-17
Warm-Up and Cool Down Stretches.................................18-19
The Perfect Situp®System...............................................20-21
Cardiovascular Conditioning.............................................22-25
©2013 Implus Footcare, LLC. All rights reserved.
Perfect Fitness is a registered trademark of Implus Footcare, LLC.
Perfect Situp is a trademark of Implus Footcare, LLC.
www.PerfectOnline.com
NO part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the expressed written consent of the copyright holder.
2/15/2013

2
Important Safety Information
1. Fitness training can result in serious
or fatal injury. Risk of injury can
be lessened when safe technique
and common sense are practiced.
Before starting this or any other
exercise program, consult your
physician. Your physician should
assist you in determining the target
heart rate zone appropriate for your
age and physical condition. Certain
exercise programs or types of
equipment may not be appropriate
for all people. This is especially
important for people over the age
of 35, pregnant women, or those
with pre-existing health problems
or balance impairments. If you are
taking medication which may affect
your heart rate, a physician’s advice
is absolutely essential.
2. Start out slowly and progress
sensibly. Even if you are an
experienced exerciser, start with
the beginner workout and become
familiar with all of the exercises
before moving on to more advanced
workouts or exercises.
3. Do not overexert yourself with this
or any other exercise program.
Listen to your body and respond to
any reactions you may be having.
You must learn to distinguish “good”
pain, like fatigue, from “bad” pain,
which hurts. If you experience any
pain or tightness in your chest,
an irregular heartbeat, dizziness,
nausea, or shortness of breath, stop
exercising at once and consult your
physician immediately.
4. Warm up before any exercise
program by doing 5 to 10 minutes
of gentle aerobic exercise, such as
walking, followed by stretching.
5. Before EACH use, visually inspect
the equipment. Never use this
equipment if it is not working
properly or if there are damaged
or worn parts. Call our Parts
Department to order replacement
parts. Refer to page 5.
6. Use this equipment ONLY for the
intended use as described by the
manufacturer. DO NOT modify the
equipment or use at tachments not
recommended by the manufacturer.
7. Have plenty of clearance space on
all sides of your equipment. It is
important to keep children, pets,
furniture and other objects out of the
way when using your equipment. You
should have a minimum of 3 feet of
clearance space on all sides of your
equipment.
8. Wear appropriate clothing when
exercising. Workout clothing should
be comfortable and lightweight, and
should allow freedom of movement.
Wear comfortable athletic shoes
made of good support with non-slip
soles, such as running or aerobic
shoes.
9. THIS EQUIPMENT IS NOT FOR USE
BY CHILDREN. To prevent injuries,
keep this and all fitness equipment
out of the reach of children. Follow
these simple rules:
– Keep children out of rooms
where you have your exercise
equipment.
– Store exercise equipment in a
room that can be locked.
– Know exactly where your
children are when you work out.
WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS
STATED IN THIS OWNER’S MANUAL AND ON THE WORKOUT
CHART MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.

3
– If you have small children at
home, don’t wear headphones
while you work out.
– Talk to your kids about the
dangers of exercise equipment.
10. Breathe naturally, never holding
your breath during an exercise.
Avoid over training, you should be
able to carry on a conversation while
exercising.
11. Cool down after an exercise session
with 5 to10 minutes of gentle aerobic
exercise, such as walking, followed
by stretching.
12. Handicapped or disabled people
must have medical approval before
using this equipment and should
be under close su per vi sion when
using any exercise equipment.
13. ONLY one person at a time should
use this equipment.
14. DO NOT store in direct sunlight or near
direct heat sources.
15. DO NOT put hands, feet or any
foreign objects on or near this
equipment when in use by others.
Use caution not to pinch fingers or
hands in moving parts when setting
up or using the equipment.
16. The Perfect Situp®is designed
and constructed for PERSONAL
OR HOUSEHOLD USE ONLY. The
Perfect Situp®should NOT be used
in commercial settings including,
without limitation, health clubs and
fitness centers. Failure to follow
these instructions could result in
serious injury or death. Further, use
of the Perfect Situp®in a commercial
setting or resale by an unauthorized
dealer voids the warranty. See
Limited Warranty Card for details.
Go to www.perfectonline.com or
call 1-800-446-7587 for replacement
label, manual or questions.

4
Equipment Warning Label
IMPORTANT: See below for placement of this Warning Label on your equipment.
Specifications & Parts
Length: 46-1/2” to 59”
Width: 15-1/4”
Height: 8-1/2”
Product Weight: 8 lbs.
Maximum User Weight:
300 lbs.
WARNING
Failure to read and follow the safety instructions stated in the Owner’s
Manual may result in POSSIBLE SERIOUS INJURY OR DEATH. KEEP
CHILDREN AWAY. Maximum user weight 300 lbs. Replace this label
if damaged, illegible or removed. Class HC. Go to our website: www.
perfectonline.com or call Customer Service: 1-800-446-7587 for
replacement label, manual or questions.
Body Pad Plug
Neck
Support
Hanging
Hook
Back
Blade
Lower Body
Support w/Feet
Leg
Blades
Foot
Support
Foot
Straps
Foot
Support
WARNING

5
Introduction
Getting in shape takes the right attitude and perseverance.
Everything else falls into place if you start with these goals.
The right equipment makes the task that much easier, so
congratulations on your purchase of the Perfect Situp®.
The Perfect Situp®is one of the cornerstones of an effective,
time-efficient exercise regimen. No matter your fitness level,
you can progress at a rate that’s right for you using Perfect
Fitness products.
Sticking with a program of regular exercise takes a team
and I encourage you to join ours. Go to www.perfectonline.com to find out about new
products, get workout tips and view videos. Join us on Facebook at www.facebook.
com/perfectfitness - it’s the place to ask questions, share your progress and test
yourself against the best. Many of our top users have created their own exercise
routines using our products. The team that works out together, stays together – find a
teammate and Go For It!
We want to hear how you’re doing, because your success is our success!
Alden Mills
Perfect Fitness Founder and former U.S. Navy SEAL
IMPORTANT: This Owner’s Manual is the authoritative source of information about
your Perfect Situp®. Please read it carefully and follow all the instructions.
Comments or Questions?
If you have any comments or questions about your Perfect Fitness product, please
email, call or write to our Customer Service Specialists. Our goal is your complete
satisfaction.
Implus Footcare, LLC., Customer Service Department
2001 T.W. Alexander, Durham, North Carolina, 27709
Call Toll Free: 1-800-446-7587, Monday through Friday, 8:30am to 5:00pm, EST
Email: [email protected]
ORDERING REPLACEMENT PARTS
IMPORTANT: Please have your serial number, date of purchase and this Owner’s
Manual ready when calling for parts.
Serial #:______________________ Date Purchased _______________

6
Assembly Instructions
LAY OUT THE PARTS of your Perfect Situp as shown below and familiarize yourself
with the parts for easier assembly.
STEP 1
Lay the Body Pad down on a flat surface.
Red Foam side up.
STEP 2
Place the Lower Body Support on top of
the Body Pad with the Red Foam on top
of the Lower Body Support.
Neck Support
Lower Body
Support
Foot
Straps
Foot
Supports
Hanging
Hook
Plugs
Leg
Blades
Back
Blade
Body
Pad
Red Foam
Lower Body
Support
Red Foam
Body Pad

7
STEP 3
Line up holes of Red Foam and
Lower Body Support. Press in 2
of the Plugs through both parts.
IMPORTANT:
Before assembling the Back Blade,
make sure that the Weight Sticker is
facing down. Failure to do so can
damage your unit.
STEP 4
NOTE: When attaching the
Back Blade make sure the
Number Sticker (1) is facing
up (as shown) and matches
the number on the Body Pad.
b. Slide the Back Blade into
the Slot in the plastic on
the Body Pad.
STEP 5
The Back Blade will come out under
the Foam just before the Lower Body
Support. Continue pushing the Back
Blade until it locks into the 1st Lock.
You will hear and feel the Back Blade
lock into the 1st Lock.
Lower Body Support
Hole
Red
Foam
Hole
Plugs
Back Blade
Weight Sticker
Back Blade
(make sure Weight Sticker
faces down)
Slot Body Pad
11
1
1
a
bBack Blade Slot Body Pad
Plastic
Back
Blade

8
STEP 6
The Back Blade can be locked into 1 of 3 Locks provided. It is suggested to lock the
Back Blade into the 2nd Lock.
a. To adjust and move the Back Blade to the 2nd Lock, lift lightly on the 1st Lock.
b. Slide the Back Blade into the 2nd Lock. You will hear and feel the Blade lock into
each Lock as you adjust the Back Blade.
c. After locking the Back Blade into the 2nd Lock, turn the assembly over to be sure
the Back Blade is assembled properly as shown below.
d. Tug outward on the end of the Back Blade to make sure it is securely in place.
a
b
c
d
Back
Blade
1st LOCK
2nd LOCK
3rd LOCK
Back
Blade
2nd LOCK
Back Blade
is behind
Body Pad
tug outward
on end of
Back Blade

9
IMPORTANT:
Before assembling the Leg Blades,
make sure that the Perfect Situp
Logo and Weight Sticker are facing
down. Failure to do so can damage
your unit.
STEP 7
a. Turn the assembly back over to continue assembly.
b. With the printed side down, make sure the Number Sticker (2) on the Leg Blades
are facing up (as shown) and match the numbers on the Plastic Bracket. Slide one
of the Leg Blades under the Plastic Brackets and into the slot at the bottom of the
Lower Body Support.
The slot at the end of the Leg Blade will lock into one of the 3 Locks provided.
It is suggested to lock the Leg Blade into the 2nd Lock. You will hear and feel the
Leg Blade lock into the 1st Lock.
Leg Blades
Weight Sticker Logo
Leg
Blade
Plastic
Bracket
Plastic Bracket
Lower Body Support Plastic Bracket
Slot
Leg
Blade
Plastic
Bracket
1st
LOCK
2nd
LOCK
3rd
LOCK
a
b
2
2
2
2
2
2
2
2

10
STEP 8
a. To adjust and move the Leg Blade to the 2nd Lock, lift lightly on the 1st Lock.
b. Slide the Leg Blade into the 2nd Lock.
c. Tug outward on the Leg Blade to make sure it is securely in place.
d. Follow this same procedure for the 2nd Leg Blade.
a
b
c
d
Leg Blade
Tug outward on
Leg Blade
1st
LOCK
2nd
LOCK
3rd
LOCK
1st
LOCK
2nd
LOCK
3rd
LOCK
2
2
2
2
2
2
2
2
2

11
STEP 9
a. Turn the unit face up. Make sure the Holes on the Foam align with the Holes on the
Lower Body Support.
b. Insert the 4 plugs into the Body Pad and through the Lower Body Support.
STEP 10
a. Turn the unit over. Make sure the Number Sticker (3) on the Back Blade matches
the number (3) on the Neck Support. Slide the Neck Support onto the Back Blade.
You will hear and feel the Blade lock into place.
b. Tug on the Neck Support to make sure it is securely in place.
STEP 11
a. Slide the Foot Support onto the Leg Blade. Make sure the Number Sticker (4) on the
Leg Blade matches the number (4) on the Foot Support. You will hear and feel the
Leg Blade lock into place.
b. Tug on the Foot Support to make sure it is securely in place.
c. Follow the same procedure for the second Foot Support.
Holes
LOCK
Back Blade
Neck Support
Tug on Neck
Support
Plugs
Foot
Support
Leg Blade
Lock
Tug on
Foot Support
ab
a b
a
b
c
3
3
4
4
4
4
4
4

12
STEP 12
a. Turn the unit over. Attach the Foot Strap onto the Foot Support by placing the hole in
the Foot Strap over the holder on the Foot Support. Attach the other end of the Foot
Strap in the same manner.
b. Follow the same procedure for the second Foot Support and Foot Strap.
ASSEMBLY IS NOW COMPLETE
IMPORTANT:
Please read this Owner’s Manual and your Workout Chart before
beginning your workout for important instructions
on how to use your Perfect Situp®.
ab
Foot
Support
Foot
Strap
Strap Holder

13
Parts List & Exploded View
ITEM# PART# DESCRIPTION QTY ITEM# PART# DESCRIPTION QTY
1 PPS06X Level 1 Back Blade 1 13 PPS05X Foot Strap 2
2 PPS07X Level 1 Leg Blade 2 PPS10X Owner’s Manual w/Meal Plan 1
3 PPS09X Hanging Hook 1 PPS11X Instructional Chart 1
4 PPS03X Neck Support 1 PPS16X Level 2 Back Blade - optional 1
8 PPS02X Lower Body Support
w/Feet
1 PPS17X Level 2 Leg Blade - optional 2
9 PPS01X Body Pad 1 PPS18X Level 3 Back Blade - optional 1
11 PPS08X Plug 6 PPS19X Level 3 Leg Blade - optional 2
12 PPS04X Foot Support 2 PPS20X Guide To Healthy Eating
Book
1
3
49
1
2
2
8
13
11
11
13
12
12

14
Care & Storage
Your Perfect Situp has been carefully designed to require minimum maintenance.
To ensure this, we recommend that you do the following:
Keep your Perfect Situp clean.
Wipe sweat, dust or other residue off the Neck Support, Body Pad, Foot Supports
and Foot Straps with a soft, clean cloth after each use.
Before each use, visually inspect the device. Never use the Perfect Situp if it is not
working properly.
Tug on the Back and Leg Blades, Neck Support and Foot Straps to insure they are
locked in place every time you use your device.
To store your Perfect Situp after use.
Store your device by
attaching the Hanging
Hook to the top of the
Neck Support.
Carefully hang in a closet
or in an area where there
is little traffic and no
children.
Getting Started
ADJUSTING BACK AND LEG BLADES
The Neck Support and Foot Supports can be adjusted from 1 to 3 positions to fit
your height.
Locking the Back and Leg Blades into the 1st Lock will make the unit longer and
locking the Back and Leg Blades into the 3rd Lock will make the unit shorter.
To adjust the Neck Support, follow assembly instruction Step 6a, b, c and d.
To adjust the Foot Supports, follow assembly instruction Step 8a, b, c and d.
ADJUSTING FOOT STRAPS
The Foot Straps can be adjusted for a tighter fit. To make the Strap smaller, simply
pull on the end of the Strap and pull off the Strap Holder. Place the 2nd hole over the
Holder. This can be done on both sides of the Foot Straps and both Foot Supports.
Neck
Support
Hanging
Hook

15
PROPER POSITIONING - Refer to your Workout Chart for detailed instructions.
Get into the proper position - Lie on your back with your feet in the Foot Straps.
Prepare the body for movement
• Rotate the hips so that the tail bone curves toward your feet. This creates a
posterior pelvic tilt and helps activate the deepest and hardest to reach layer of the
abdominals.
• Make sure there is no space between
the lower back and the mat.
• Draw belly button into spine and
tighten the ab muscles. Your abs
should feel engaged, but not strained.
Move the body
• Perform repetitions slowly and with control.
• Count 4 seconds up, hold 2 seconds, count 4 seconds down.
• Exhale on the way up and inhale on the way down.
• Eyes look forward to 45 degrees.
• When full range of motion is reached on the Upper Ab Crunch exercises, most
users will hear a click.*
*If you don’t hear a click, you will still
get an effective core workout. You
will build up to consistently hearing
the click, which helps you know you
have completed the move. Please
note, the click sound may not be
heard during the oblique exercises
Correct Foot Strap
adjustment.
Adjust Leg
Blades so that
knees are bent at
90-degrees.
Hips at the bottom
edge of contoured
base.
Adjust Back Blade
so Neck Support
cradles neck and
bottom of head.
Start Position
Range of Motion
Sensor™ Guides
Your Workout

16
Exercise Guidelines
IMPORTANT
Please review this section before you begin exercising.
Workout Phases
Every workout should consist of the following three phases:
Warm-Up
To prevent injury and maximize performance, we recommend that each workout
period should start with a warm-up. Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise,
such as walking or low-impact aerobics, that gradually increases your heart rate and
loosens up your muscles. Your warm-up exercise should be aerobic in nature and only
require an easy, unforced range of motion. This may be followed by 5 to 10 minutes
of stretching. Refer to the stretches found on pages 18 and 19 of this manual. Never
push yourself beyond a point of gentle tension on the muscles being stretched. Keep
your movements gentle, rhythmic and controlled.
Cardio or Muscle Toning/Strength Training Workout
Your warm-up should be followed by either a muscle toning and strength training
workout with the Perfect Situp®or a cardio workout, depending on your workout
plan for that day. Regardless of which type of workout you are doing, build up as your
current fitness level allows and progress at a rate that is comfortable to you.
For the first week or so, you may feel some muscle soreness. This is quite normal and
should disappear in a matter of days. If you experience major discomfort, you may be
on a regimen that is too advanced for you or you may have increased your program too
rapidly.
Cool Down and Stretching
Every workout should be followed by a cool down. The cool down should consist of 5
to 10 minutes of easy exercise, followed by stretching. Refer to the stretches found
on pages 18 and 19 of this manual. Never push yourself beyond a point of gentle
tension on the muscle being stretched. Keep your movements relaxed, rhythmic and
controlled.
WARNING:
If you are over 35 and have been inactive for several years, you should consult your
physician, who may or may not recommend a graded exercise test. Your physician
can also assist you in determining the Target Heart Rate Zone appropriate for your
age and physical condition.
You should also consult your physician if you have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild
exertion
• Arthritis or other bone problems
• Severe muscular, ligament or tendon
problems
• Other known or suspected disease
• If you experience any pain or
tightness in your chest, an irregular
heartbeat or shortness of breath,
stop exercising immediately. Consult
your physician before continuing.
• Pregnant
• Balance impairment
• Taking medications that affect heart
rate
• Consult a healthcare professional if
you have health conditions that make
situps and related exercises difficult
or potentially harmful.

17
When to Exercise
The hour just before the evening meal is a popular time for exercise. The late
afternoon workout provides a welcome change of pace at the end of the work day and
helps dissolve the day’s worries and tensions.
Another popular time to work out is early morning, before the work day begins.
Advocates of the early start say it makes them more alert and energetic on the job.
Among the factors you should consider in developing your workout schedule are
personal preference, job and family responsibilities, availability of exercise facilities
and weather. It’s important to schedule your workouts for a time when there is little
chance that you will have to cancel or interrupt them because of other demands on
your time.
You should not exercise strenuously during extremely hot, humid weather or within
two hours after eating. Heat and/or digestion both make heavy demands on the
circulatory system, and in combination with exercise can be an over-taxing double
load.
Measuring Your Heart Rate
When checking Heart Rate during a workout, take your pulse within five seconds after
interrupting exercise because it starts to go down once you stop moving. Count pulse
for 10 seconds and multiply by six to get the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are generally set at 60 to 85 percent
of heart rate. But, if you’re out of shape, remember that moderate to low level and
consistent cardiovascular training –well below the standard recommendations set
forth – can result in substantial and beneficial effects to your health and can greatly
improve cardiovascular endurance. You can use the following calculation to determine
what percentage of your heart rate you are working at: % heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or
126. Thus, this individual would need to reach 126 beats per minute to equal a 70%
heart rate.
The above are guidelines, people with any medical limitations should discuss this
formula with their physician.
Clothing
All exercise clothing should be loose-fitting to permit freedom of movement, and
should make the wearer feel comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like this can interfere with the
evaporation of perspiration and can cause body temperature to rise to dangerous
levels.
Wear comfortable athletic shoes made of good support with non-slip soles, such as
running or aerobic shoes.
Tips to Keep You Going
1. Adopt a specific plan and write it down.
2. Keep setting realistic goals as you go along, and remind yourself of them often.
3. Keep a log to record your progress and make sure to keep it up-to-date.
4. Include weight and/or percent body fat measures in your log. Extra pounds can
easily creep back.
5. Enlist the support and company of your family and friends.
6. Update others on your successes.
7. Avoid injuries by pacing yourself and including a warm-up and cool down period
as part of every workout.
8. Reward yourself periodically for a job well done!

18
Warm-up & Cool Down Stretches
Stretches can help improve flexibility and relieve the tightness in muscles that results
from repetitive sport movements. 10 to 12 minutes of daily stretching is
recommended.
This should be done when warming up and cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing or jerking.
Move into the stretch until you feel a slight tension, not pain, in the muscle and hold
the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold
your breath. Remember that all stretches must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one
hand to assist your balance. Bend the opposite knee and lift
your heel towards your buttocks. Reach back and grasp the
top of your foot with the same side hand. Keeping your inner
thighs close together, slowly pull your foot towards your
buttocks until you feel a gentle stretch in the front of your
thigh. You do not have to touch your buttocks with your heel.
Stop pulling when you feel the stretch. Keep your kneecap
pointing straight down and keep your knees close together.
(Do not let the lifted knee swing outward.) Hold the stretch
for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a
wall or chair with your feet hip-width apart.
Keeping
your toes pointed forward, move one leg in close to
the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the
other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and
move your hips forward. Slowly lean forward from
the ankle, keeping your back leg straight until you
feel a stretch in your calf muscles. Hold for 20 to 30
seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward
the opposite shoulder blade. Walk your fingertips down
your back as far as you can. Hold this position. Reach up
with your opposite hand and grasp your flexed elbow.
Gently assist the stretch by pulling on the elbow. Hold
for 20 to 30 seconds. Repeat for the opposite arm.

19
4. Back Stretch
Stand with your legs shoulder length apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go. Hold for
20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back
leg and lean forward slightly from your hips until you feel a
stretch in the back of your thigh. Be sure to lean forward
from the hip joint rather than bending at your waist. Hold
for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks and Hips Stretch
Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders
flat on the floor, gently grasp the bent knee with
your hands and pull it over your body and towards
the ground. You should feel a stretch in your hips,
abdominals and lower back. Hold for 20 to 30 seconds
and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist and press down lightly on the inside
of your knees. You should feel a stretch in the muscles of
your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms
hang relaxed on either side of your body. Expand your chest
and pull your shoulders back. Bend your elbows slightly
and clasp your hands behind your back. Slowly straighten
your arms as you lift your hands upward. Raise your hands
upward until you feel mild tension in your shoulder and
chest region. Hold for 20 to 30 seconds. Lower your arms
to their original position and bend your elbows. Release
your hands and return them to your sides.