Seated Front Lateral Raises: Sit with your back straight and feet planted firmly on the floor with your knees together in front of you. Keep the arms parallel at the side with your palms facing behind you. Lift one arm forward in front of your body keeping the arm in line with the shoulder until it reaches slightly above the shoulder level. Return to the start position by reversing the movement. Exhale when exerting energy and keep the abdominal muscles tight to support your lower back. Repeat on the other side. Control each movement with a 4 count on the extension and retraction.