Softly flex the left knee and grab a weight in the right hand. With the palm of the hand that is free, support yourself in the chair. This exercise is vital for strengthening the back and shoulders.

In order to do this exercise correctly, pull the weight that you have gripped in your hand upwards to the chest. Hold your position there for a second, and then return to the initial position. It is recommended to breathe while you are pulling the weight upwards and, on the contrary, to exhale when you are letting the weight down.

Conntract your abdomen so that you don't hurt your back, keeping the weight as close to the body as possible as you can. It is also important that the head is in line with the back.

Repeat this exercise 3 times each day. When it doesn't hurt you to do this you should increase the weight and number of repetitions.

(*) Starting from the seventh week, your body will have accustomed to the exercise and weight of the yoke (dumbbell). No one better than yourself knows the needs of your own body, which is why we advise you that you be the one who increments the number of repetitions and weight for the exercises.