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-- Stand with feet hip-width apart and your back to a sturdy chair; place feet through tube handles (like stirrups) so that soles press handles to floor.
-- Cross tube once or twice in front of you, then hold center of tube with both hands in front of chest, elbows bent by sides, palms facing forward. (Either grasp tube or notch it between thumb and forefinger and keep hands open, as shown.)
-- Squat to sit in chair, then immediately stand up, pressing arms directly overhead to stretch tube.
-- Return to seated squat, lowering hands to chest level again, and repeat.
-- Do 16 reps.