For some this might work:
1. Just put your goal as lying flat in bed and moving your arms up and down 10 times in 180 deg.
2. Then move your legs up and down 10 times.
Stop. dont do more. Leave it at that. Do it again next morning or evening maybe 12 times. Then do what ever tempts you next.
Try it, at the least it wont hurt I hope :) and starts you at level 2 in the next few days.
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