10. Rubbing of Arms and Round shoulders, with Full Knee-Bending

a. A. Arm movements: Standing or sitting, INHALE and extend both arms to the side (perpendicular) to the body and backward. EXHALE and bring the arms forward and across the chest (one hand touching the shoulder, the other tucked under the armpit; alternate this each time). Do this 10 times.
b. B. Knee-bending: Standing, feet shoulder with apart, arms limp with palms to the back. Lift the arms out to shoulder-height (and INHALE). While EXHALING, lower the body into a squatting position, and then raise back up to standing (quickly) while lowering the arms to the side. Do 10 of these.

(excerpt from fan summary)