Stand at arms-length from a wall. Extend your arms in front of you and place your palms flat against the wall with fingers pointing towards the ceiling. Breathe in as you slowly bend your elbows so your upper body moves towards the wall. Breathe out as you straighten your arms and push back to your starting position. Try 5 repetitions to start. Gradually work up to 15.

Stand about 2 to 3 feet away from a counter or desk-top. Place your hands shoulder-width apart, palms down, on the edge of the surface. Breathe in as you slowly bend your elbows out so your upper body moves toward the edge of the desk or countertop. Keep your legs and back straight, and your heels down throughout the movement. Breathe out as you straighten your arms and push back to your starting position. Try 5 repetitions to start. Gradually work up to 15.

Kneel on the floor with a pad or pillow under your knees. Lean forward and place your hands on the floor shoulder-width apart (or a little wider if it is more comfortable). Start the movement with your elbows straight and bend your elbows to lower your body slowly towards the floor. Keep your back and hips in a straight line. Breathe in as you lower yourself to the floor. Breathe out as you push yourself back to your starting position. Try 5 repetitions to start. Gradually work up to 15. If you find 15 repetitions of this exercise easy then try the chest exercises in ‘Upping My Game’.

This exercise can be done standing or sitting; whichever is more comfortable for you. Small soup cans or light hand weights can be used. Start with your arms at your sides and your elbows tucked in against your body. Alternate bringing each hand up towards your shoulder by bending your elbow.

Breathe out on the way up and breathe in on the way down. Try 5 repetitions on each arm to start. Gradually work up to 15. If you find 15 repetitions of this exercise easy then consider increasing the weight you are lifting. A small investment in hand weights will give your biceps more of a work-out. You can also increase the weight you are lifting by adding water to a plastic jug with a handle.

This exercise is done with a chair in front of you. Place a hand on the chair in front of you and slightly bend your knees. This helps to support your upper body and reduces the strain on your lower back.

Hold a light hand weight or soup can in one hand and keep the upper arm tight against the side of your body. All the movement occurs at the elbow joint. Start with your forearm and hand pointing down towards the floor. Breathe out as you move your forearm backward and lift the weight until your elbow is straight. Ensure that throughout the movement your upper arm stays tight against the side of your body. Do not extend your arm any higher than your body. Start with 5 repetitions and gradually increase to 15 repetitions on each side.

Stand with your feet shoulder-width apart between 2 and 3 feet from the counter top. Place your hands close together, touching one another if possible, on the edge of the counter top. Keep your head back and your legs straight. Keeping your arms at your sides, bend your elbows and lower your chest towards the edge of the counter top. Breathe in as you lower your chest towards the counter and breathe out as you push away from the counter. Try 5 repetitions to start. Gradually work up to 15. If you find 15 reps of this exercise easy then try ‘Desk Dips’ in ‘Upping My Game’.

Lie on your back with your knees bent and feet flat on the floor. Place a pair of rolled socks under the small of your back. Tighten your stomach and buttock muscles. Try to flatten the socks by pressing with your lower back. Hold this position for 2 to 3 seconds. Try 5 repetitions to start. Gradually work up to 15.

Lie on your back with your knees bent and feet flat on the floor. Place your arms beside you palms down. Breathe out while you lift your head, shoulders and upper back off the floor. Think of this movement as raising your upper body towards the ceiling. Try to lift-up two to three inches – this exercise is not a sit-up. Hold the position at the top of the movement for 2 to 3 seconds.

Hint: Try placing your hands on your thighs when doing this exercise. As you lift your upper body, try to touch your knee caps with your finger tips.

Try 5 repetitions to start. Gradually work up to 15. If you find 15 repetitions of this exercise easy then try the abdominal strengthening exercises in ‘Upping My Game’.

Lie on your back with one knee bent, foot flat on the floor. Keep the other leg straight and raise it as much as you are able. Exhale while lifting the leg. Hold the raise for 2 to 3 seconds. Slowly lower your leg. Repeat on the other side. Try 5 repetitions on each side to start. Gradually work up to 15 repetitions with each leg.

This exercise can be done lying on a bed. Rest your upper body, face down, on the bed with your legs extending off the bed and your toes on the floor. Lift one leg with a slow and controlled movement. Do not lift any higher than your body. Repeat with the other leg. Try 5 repetitions on each side to start. Gradually work up to 15 repetitions.

Lay on your back on the floor with your knees bent and your feet flat on the floor. Keep your arms at your sides with the palms down. Tighten your abdominal muscles and your buttocks and press your lower back into the floor. Breathe out as you slowly raise your lower back and buttocks off the floor and hold for 2 to 3 seconds. Do not arch your lower back. Keep your thighs, hips and lower back in a straight line. Try 5 repetitions to start. Gradually work up to 15 repetitions.

Hint: The difficulty of this exercise can be increased by placing your hands palms up.

Lie on your stomach with a large pillow or folded blanket under your lower abdomen and hips. Place your arms along the sides of your body. Breathe out as you lift your head, shoulders and upper chest off the floor. Breathe in as you lower your body back to the floor. Try 5 repetitions to start. Gradually work up to 15 repetitions.

Caution: Do not raise your chest high enough to cause pain in the lower back.

If you want to further strengthen the muscles of your lower back add an exercise from ‘Upping My Game’.

This exercise can be done on the floor with a large pillow underneath your lower abdomen and hips. Keep your knee straight and lift your leg up off the floor a few inches. Repeat with the other leg. Be careful not raise your leg too high and cause strain on your hips or lower back. Try 5 repetitions on each side to start. Gradually work up to 15 repetitions.

One of the easiest exercises to start with is walking stairs. This can be done periodically through the day and helps to tone and strengthen the muscles in your hips and legs as well as being good for your heart and the blood circulation in your legs. It is always best to use a hand rail when walking stairs. Start by walking up and down the stairs once. Gradually increase this to 5 to 10 times. Be cautious not to try this too many times, overtire yourself or go up or down the stairs too fast. Falling on the stairs can have serious consequences.

This exercise can be done using the bottom step of a staircase or a very stable box or stool. Make sure that you have good balance – steady yourself with the staircase railing or place your hand on a wall. Step-up with your right foot, then bring your left foot up. Lower your right foot and then lower your left foot to the floor. This should be done at a brisk, steady pace but do not do it so fast as to lose your balance. Start out with ten repetitions and gradually work up to 25 to 50 repetitions.

Stand in a relaxed natural position looking straight ahead with your hands at your sides and your feet shoulder-width apart. This exercise can be done with your arms held out in front of you, with your hands on your hips or with your hands clasped behind your head whichever is easiest for you. You may also hold a broom stick straight out in front of you or across the back of your shoulders in this exercise.

Slowly bend your knees and lower your body to a comfortable level. Try 5 repetitions to start. Gradually work up to 15 repetitions.

Hint: If you have difficulty with your balance, do this beside a wall or in a doorway so that you can hold onto the wall or the door jamb. You could also use the broom stick as a balance pole---place it on its end in front of you and put both hands on it.

Stand several feet away from a wall, feet together flat on the floor. Place both hands on the wall and lean into it. Keep your head, body and legs straight. Lift your heels up off the floor. Do not push into the wall as this will cause your lower back or hips to sway inwards. Hold the top position for 1 to 2 seconds. Breathe out as you lift your heels and breathe in as you return your heels to the floor. Try 5 repetitions to start. Gradually work up to 15 repetitions.

Using the edge of a step, balance yourself against the stair wall or use the hand rail of the stairs. Ensure that you are wearing shoes that will not slip on the edge of the step. The balls (front) of your feet should be positioned on the step with your heels hanging over the edge towards the floor. Using both lower legs, lift your body by raising your heels up. Hold for 1 to 2 seconds at the top of the movement. Exhale while pushing up. Inhale while letting your heels stretch back down towards the step. Try 5 repetitions to start. Gradually work up to 15 repetitions.

Hint: You can make this exercise harder by doing the same movement with only one leg.

This exercise strengthens the trapezius muscles or ‘traps’. This is the part of your body that people often refer to as the muscles ‘along the top of my shoulders’. These muscles raise your shoulders up towards your ears.

Hold soup cans or hand weights in both hands with your palms facing your body. Breathe out while you raise your shoulders up towards your ears. Roll your shoulders backwards trying to pinch your shoulder blades together then let your shoulders back down to the starting position. Always remember to roll your shoulders back. Never roll your shoulders forward as this promotes poor posture. Try 5 repetitions to start. Gradually work up to 15 repetitions.

Start in a seated position with your arms hanging down towards the floor and raise them slowly to shoulder height. Try 5 repetitions to start. Gradually work up to 15 repetitions. If you find 15 repetitions of this exercise easy then add the rotator cuff strengthening exercise in 'Upping My Game'.

Sit on the edge of a sturdy chair with your feet flat on the floor. Holding a soup can or light hand weight, start with both hands held at shoulder height. Alternate reaching upwards with each arm. Keep the palms of your hands facing inwards towards your head. Breathe out as you push up and breathe in as your arm comes down.

Try 5 repetitions to start. Gradually work up to 15. If you find 15 repetitions of this exercise easy then add the rotator cuff strengthening exercise in ‘Upping My Game’.

Sit on a sturdy chair with your feet flat on the floor. Bend forward from your waist and rest your chest on your thighs to support your lower back. Holding soup cans or light hand weights in both hands, start with your hands down by your ankles. Raise your arms out to the sides and upwards towards the ceiling, to the point where your hands are even with your head. If you look to the side at the end of this movement your hand should be directly in your line of vision.

Try 5 repetitions to start. Gradually work up to 15. If you find 15 repetitions of this exercise easy then add the rotator cuff strengthening exercise in ‘Upping My Game’.

Stand with your knees slightly bent. Keep your back straight. Using soup cans or light hand weights, start with your arms at your sides. Bend your elbows very slightly and lift your arms out and up to the side, maintaining a firm hold on the hand weights or soup cans. Only bring your arms up to shoulder height. Do not raise them above your head. Breathe out as you raise your arms up to shoulder level and breathe in as you lower them back to your sides. Try 5 repetitions to start. Gradually work up to 15 repetitions. If you find 15 repetitions of this exercise easy then add the rotator cuff strengthening exercise in ‘Upping My Game’.