Stand up tall and take a big step froward so that when you bend your knees your front knee stays above the ankle. Try to get deep enough in the lunge position that your back knee touches the floor, or comes close. Then step the back leg to meet the front and continue forward.
Begin about a foot distance from the wall. Start with your arm straight up overhead with your palm against the wall. With a straight arm, and without rotating your shoulders, begin to draw a big circle against the wall. If you cannot complete a full circle without bending your elbow or rotating, step a little further away from the wall. If you don't feel enough of a challenge, step closer to the wall. Once you've completed all your circles on one said, repeat on other arm. Notice how one side might feel tigheter than the other? That's okay! You can spend more time on your tighter side to give it more attention.