Stand up straight facing a wall.
Place your hands onto the wall around shoulder height but slightly wider.
Your fingers should point directly up to the ceiling.
Maintain a straight line from the top of your head to your heels.
You should feel your abdominal, buttock and thigh muscles tighten to help control this.
Drive the heels of your hands into the wall, flattening your shoulder blades against your back.
Your neck should remain long so ensure you do not hunch your shoulders up.
Next, bend your elbows out to the side, pivoting on the balls of your feet as you move your body in one straight line in towards the wall
Keep your abdominal, buttock and thigh muscles strong through out.
Straighten your arms out again, lifting your body away from the wall.
As you straighten, think about driving the heels of your hands into the wall again to flattening your shoulder blades against your back.
