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Overhead squat â a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility, and possible lower body dysfunction.
Overhead Arm Raise. 1  You can do this exercise while standing or sitting in a sturdy, armless chair. 2  Keep your feet flat on the floor, shoulder-width apart. 3  Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly. 4  Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent. Hold the position for 1 second. Breathe in as you slowly lower your arms. Repeat 10-15 times. Rest; then repeat 10-15 more times.