Support on stretched arm or elbow, other arm points up.
Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
5x on left arm, 5x on right arm
Superwoman:
While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
Hold this for 3 seconds and then switch legs and arms.
Try not to sink sideways or turn your pelvis.
5x left and 5x right
The worm:
You stand and bring your hands in front of your feet on the ground.
Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
Then you return to the starting position in two steps, each step holding for 3 seconds.