Start in a standing position holding weights in both hands.
Stand on one leg.
Keep your body straight and lean forwards, counterbalancing the forward movement by stretching your other leg out behind you until you have a horizontal line through your body to your toes.
Your arms should hang vertically.
Hold this position and then draw your arms upwards, pulling your shoulder blades back together and bringing your hands in to your shoulders.
Slowly straighten out your arms and return to the start position.
Relax and then repeat.