Get a bar with a weight that will work you out and that you can use for five sets of ten repetitions. Hold the bar vertically with both hands in front of you. Push down on it so it can be secure in the ground. This is part of the workout. Keep your hips steady and legs shoulder width apart. Rotate for half a circle clockwise "around the bar". Do the same counterclockwise. This is one repetition.
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.BarnesandNoble.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.