I'm sure this will work for many of us...

    Begin by standing or sitting on a comfortable surface, where you have    plenty of room at each side.

 

    With a 5-lb potato bag in each hand, extend your arms straight out    from your sides and hold them there as long as you can.

 

    Try to reach a full minute, and then relax.  Each day you'll find that    you can hold this position for just a bit longer.

    After a couple of weeks, move up to 10-lb potato bags.

 

    Then try 50-lb potato bags and then eventually try to get to where you    can lift a 100-lb potato bag in each hand and hold your arms straight    for more than a full minute.  (I'm at this level.)

    After you feel confident at that level, put a potato in each bag.

I swear, some days it's not worth chewing through the restraints...

 

Once in a while I look around,
I see a sound
and try to write it down
Sometimes they come out very soft
Tinkling light sound
The Sun comes up again