Take a big step forward with your left leg and raise your left arm at the same time tensing your stomach, and then take that same arm and leg out to the side of your body with the weight on that left foot and a nice squeeze through the upper back and shoulder area.
Then take a big step back behind again with the same leg and arm with your eyes looking towards the hand.
After all three, start again, stepping forward, repeating the cycle for a minute then switch to the other side.
What this combination does is create good blood flow and stretch to joints and muscles from head to toe, but specifically it opens up the ankles, hips, lower and upper back areas that get tight from sitting for long periods of time.
