From lying, press one arm to the ceiling and stand up in stages: roll to the elbow, to the hand, bridge the hips, sweep the back leg through to a kneeling lunge, then stand. Reverse the same way.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 slow reps per side, pausing at each stage.
Take the overhead arm out of it if the shoulder is painful, and check with a clinician after shoulder or hip surgery.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.