Written Instructions:

Using a wall/door/chair:

  • Place heels 1 inch from wall/door
  • Feet shoulder width apart
  • With chest up, sit the bum back until it hits the wall, keeping a curve in the low back.
  • Repeat 5 times then take a step out from wall (approx. 1 inch) and repeat another 5 times.
  • Continue to step out from the door, an inch at a time, until you can no longer get the bum to touch the wall.

Using a broomstick:

  • Holding a broomstick to the back, ensuring it is touching the head, mid back and the bum at all times.
  • From this position try and bend over to pick something up but making sure to keep all three points touching the stick.
  • NOTE: IF ROUNDING THE LOW BACK OCCURS, THE BUM WILL COME OFF, IF ROUNDING THE MIDBACK OCCURS THE NECK WILL COME OFF!!

THIS IS A MOVEMENT PATTERN STRATEGY – REPEAT THESE METHODS UNTIL YOU OWN IT!