Lie on your stomach with your arms at your sides, palms facing up, with a pillow beneath your pelvis. Have benefits and side effects of mederma cream someone hold your feet, or anchor them under the sofa. Using just the muscles in your back (not your hands or arms), very slowly and gently try to raise your head and shoulders, keeping the rest of your body on the floor. Lower your head and shoulders just as cautiously,’, and repeat several times, always remembering to stop the movement if you feel actual pain, not just muscle tension. To strengthen the bone in your wrists, support your forearms on a table or your thighs.