Take a free weight in each hand. Make sure it gives you a good workout and you can complete a full range of motion. Stand with legs shoulder-width apart and knees slightly bent. Hold your arms a shoulder level. Push your arms out without locking your elbows and bring the free weights back to one inch before your chest. Twist to the right and then to the left. Come back to center and bend down from the waist, keeping your back as straight as possible. Go back to the starting position. It is best to hold the free weights with palms facing toward you so as not to worry about varying the position. Do five sets of five repetitions. After a few weeks, do five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.