Instructions
Standing
Squat with feet shoulder-width apart and knees bent at 90° angles and arms extended out front of the body. Your knees should be directly above your ankles. Pretend you are sitting on a chair. To help strengthen the leg muscles, try to hold the “chair” position for the designated time or as long as possible (without pain).
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles. Extend arms out front of the body and then arms return to the side of the body. Repeat with the arm movement.