You may be talking about "range of motion", which describes how well or how much a patient is able to move a specific part of their body, such as arms, legs, etc.
1. Find an object to pick up 2. Move your hands down towards the object 3. Grasp the object with your hands (If it's slippery, then try our alternate method) 4. Congratz you picked up Alternate...
Both are correct, but pick your bag up is better. In verbs with separable prepositions, such as "to pick up," the preposition properly follows its object.
It is correct to say 'to pick up your...