Set-up: To begin the movement find a broomstick or staff - a foam roller or other light long rod will also suffice. Place the staff against the palm of one hand and grasp the staff's other end with your other hand.
Movement: Stand tall and assume a split-stance, with one leg several feet in front of the other. With your torso upright press your hips forward and extend the arm of the front leg upwards and outwards. Use your other hand to gently press the staff into the palm of your extended hand. Return the arm and staff to the start position and repeat rhythmically, switch sides when you have finished.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.