Exercise 1.
Stand up with your legs at a little distance from one another. Clasp your hands and move your arms forward down till they are straight in the elbows. Stretch the back muscles in the area of your shoulder blades and hold for 10 to 15 seconds. Then shake and relax your hands. Repeat 5 times.

Test 1: Stamina.
Have a steady run for 12 minutes along a straight path. Try to cover as long distance as you can. Make a short walking interval if you feel you need it. Measure the distance and assess your results from the following table.