Roll shoulders backwards inhaling, feet foot apart. Start with your head, roll down vertibra by vertibra exhaling until you are as low as possible. Make sure your tummy is pulled in but everything else is relaxed. Inhaling bend both knees. Exhale as you roll back up, starting by tilted your pelvis forward and unrolling vertibra by vertibra
Hold your arms at shoulder height in front of you.Bend at the elbows and twist arms together and raise your arms upward. Repeat after switching the arm in front .