Movement: Sit back on your heels and place your forearms and hands flat on the ground. Take one hand and reach out to full extension. At full extension, turn the palm over to face upwards. Lift the arm a few inches off the ground and hold for several seconds. Return to the start and switch arms.
Repetitions: Once both arms have been raised, this counts as one repetition.
Instructions and effects for the Reach, Roll And Lift exercise 
Movement in Sagittal and Frontal Planes