SET UP: 

Stand with your feet approximately 2 cm away from the wall , with your butt, shoulders and skull touching the wall. Keep your eyes focussed straight ahead of you.

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INDIVIDUAL MOVEMENTS:

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Pelvis: Tilt your pelvis forward (giving you a sway back), then tilt in back (like a pelvic thrust – think ‘The Time Warp’ dance. All the while keeping contact with the wall.
 

Trunk: Expand and extend your chest, then slump your chest by bringing your sternum to your navel. Again, maintain contact with the wall
 

Skull: Keeping your eyes looking forward, tilt your chin slightly to your chest, then your chin slightly to the sky. Remember, you must keep your eyes looking forward. You skull you should not lose contact with the wall.
 

Feet: Roll you arches in, then roll your arches out. All the while keeping your whole foot on the floor. Pay attention that when you roll in you don’t lift your little toe up, and when you roll out you don’t lift your big toe up
 

Arms: From your shoulders, twist your arms out so your palms rotate up, then twist back

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FULL MOVEMENT: Repeat for 1 minute

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All together:
 

• Tilt your pelvis forward, expand your chest, bring your chin towards chest (eyes forward) and roll your arches in and rotate your arms so your palms face up

Then reverse it:
 

• Tilt your pelvis backwards, slump your chest, bring your chin towards the sky (eyes still face forward), roll your arches out and rotate your arms back in