Side stretch

Sit tall with both feet on the floor. Holding a water bottle in your hands, raise arms towards the ceiling. Slowly stretch your torso to the left while contracting your abs. Hold for 2 counts and return to center, then repeat stretch for the right side. Do 8 reps.

Bicep curl

Sit straight, holding the water bottle in your left hand, and lift bottle towards your chest for 15 reps. Repeat with right hand.