Take a sturdy staff at least as high as your chest and take it in both hands (vary the width of the grip in your work) facing the same way. Now push and pull your hands with the intention of delivering the tension to the fists and keeping the torso, neck and shoulders relaxed as possible. Do the same with each hand in the opposite direction and than overhead and behind your back. Note how this makes you feel and keep breathing at all times. Doing this while sitting allows for more awareness to the upper body.