A good drill to gain some freedom is to learn to move each finger seperatly. This is fun and can happen aywhere. Through relaxation learn to bend and extend each finger without tension in the others. Learn to play with a few coins and move them in your palm one over the other and over the knuckles. You can use th chineese balls (metal balls) to move around in your hand is various ways and so on. Another option that may not always present itself is to do the same with your toes. The whole balance of the body lies in the feet so before you start to play with the toes play with the balance in the feet. Sway and see how and where the balance point go. If you are careful you can sense how the mass shifts from the simple move of the eye balls. This is one way to gain awareness to your movement. You can do it in a suit at work too. Not all work is sweat. The purpose is what matters.
A friend asked about systema benefits for people who have lived more than we have. For one we can ask them how did they swing that and learn from them.
A few drills: In the morning streatch and roll from side to side in bed using the breath as rythem. Get out of bed and start To walk as you shake the rigidness of you by shaking and moving the tissues and joints. For example hug yourself and pull apart your shoulder blades and hold as you inhale and exhale. Now move the torso looking left and right to limber the middle of the spine and so on. Try to touch all the points in your back with both your hands and use the other hand to aid you in your reach. Scratch your feet together and than rub each leg with the other using the foot and the knees. Next sit down and lie on your back and press each part to the ground as you relax everything near it. Pay attention to the lower back and even to the backs of the Knees. Reverse your position and do the same thing again for this part. Once you are loose start to roll on the ground using your breath as a guide and check from there how to proceed. At night I suggest hanging from a bar or something for about two minutes to free the spine and let the cardlidge breath and take the fluids it needs. If you want a vid of this let me know.