Similar...but...

You lie on the floor with your shoulders against the ground and arms at your side...you bend your knees and put your feet flat on the floor...you then raise your back off the ground until your body from your knees to shoulders are straight...then you lower your pelvis and back to the ground and repeat...this is called a bridge warm-up...

You can do this as a substitution until your arms feel better, then mix some of the warm-ups with the fourth rite and see how it goes...

Keith S. :{)>