Setup:
- back against a wall, with hips, mid and upper backs touching
- feet out from wall about a foot, knees slightly bent
- take arms up as in photo 1, backs of forearms and hands touching wall
- only have head against wall if you do not need to strain through neck
Breathing & movement:
- breathe in to get ready, don’t move
- breathe out to slide arms up wall keeping hands/forearms in contact with wall (photo 2)
- breathe in to bring arms down
- breathe out to go back up
Essentials:
- keep the abdominal wall gently tight ensuring you are keeping the rib cage floating naturally over the pelvis (therefore no tipping forward or back of either)