[u]Shoulders[/u]
Sitting up raise one arm and bend at elbow to reach down behind back (without attempting to ‘reach’ further). Hold bent elbow with other arm.
Now become aware of the shoulder joint.
Move the shoulder joint out to the side. Move it back. Move it down. Move the shoulder joint (not the arm) in small circles in the front to back plain.
The focus is on awareness in the shoulder.
Notice how the foot on the opposite side to the shoulder is responding. What about the foot on the same side?
Change arms and go through the same movements and awareness.
Finish by holding both arms up and back bent at the elbows and gently hold back of head with hands.