First stand barefoot with your back to a wall with your feet hip width apart and toes facing straight forwards and making sure that your heels, buttocks, shoulder blades and head are all touching the wall. 

Begin the movement by tilting your pelvis forwards and arching your lower back, as this starts to happen it should be connected with these other body motions: 

(When pelvis is tilting forwards & lumbar arching)

• Knees rotating in • Foot arch flattening • Chest lifting up • Shoulders pulling back • Palms turning forwards • Chin dropping to chest 

From this position you are then going to slowly and smoothly move into the next position which is the opposite. Begin first by tilting your pelvis backwards and rounding your lower back, as this starts to happen it should be connected with these other body motions: 

(When pelvis is tilting backwards & lumbar rounding) • Knees rotating out • Foot arch lifting • Chest pulling down • Shoulders rounding forward • Palms turning backwards • Chin lifting up 

Tips: 

Keep your legs straight throughout the exercise, also try to keep all parts of the body in contact with the wall throughout.

First stand barefoot and tall, with the crown of your head lifted and chin tucked in, arms hanging down by your sides with palms flat against your thighs with your elbows facing backwards, your feet hip width apart and toes facing straight forwards. Begin the movement by shifting your weight to your right side but keeping your right knee straight and let your left knee bend. At the same time the left side of your pelvis should drop whilst the right side of your pelvis should hike up. As this starts to happen it should be connected with these other body motions: 

(When pelvis is hiking up on the right side) 

• Left hip dropping down • Left knee bending • Right Knee straightening • Trunk side bending right • Head side bending left 

From this position you are then going to slowly and smoothly move into the next position which is the opposite. Begin the movement by shifting your weight to your left side but keeping your left knee straight and let your right knee bend. At the same time the right side of your pelvis should drop whilst the left side of your pelvis should hike up. As this starts to happen it should be connected with these other body motions: 

(When pelvis is hiking up on the left side) 

• right hip dropping down • Right knee bending • Left Knee straightening • Trunk side bending left • Head side bending right 

Tips: 

Keep your body facing straight forwards so only sideward movement occurs. Keep your shoulders relaxed so they can move with the rib cage. Also try to finish each sideward shift feeling like you stacked up over the straight leg and not falling back towards the bent leg. 

First stand barefoot and tall, with the crown of your head lifted and chin tucked in, arms straight out in front of you at shoulder height with your palms together, your feet hip width apart and toes facing straight forwards. Begin the movement by rotating your pelvis to the right. As this starts to happen it should be connected with these other body motions: 

(When pelvis is rotating to the right) 

• Shoulders and rib cage rotating to the left • Head rotating to the right

From this position you are then going to slowly and smoothly move into the next position which is the opposite. Begin the movement by rotating your pelvis to the left. As this starts to happen it should be connected with these other body motions: 

(When pelvis is rotating to the left) 

• Shoulders and rib cage rotating to the right • Head rotating to the left 

Tips: 

Keep your shoulders down and neck stretched. Try to imagine you have a pole going straight down through your body so that you cannot bend in either direction.

 Preparing yourself as for the Shoulder Wall Slide with your bottom, shoulder blades and head against the wall, but this time start with your arms straight out in front of you at shoulder height. Then withdraw your arms to the first position of the Shoulder Wall Slide with your hands at shoulder height and forearms against the wall or as far back as you can.

You can then return the arms out stretched in front of you and again withdraw them but slightly higher, followed by two more repetitions so that by the fourth repetition you have the arms stretched up straight above your head.

This cycle of four is "1 Repetition".

Points to watch out for as you perform the exercise:

Try to keep your bottom, shoulder blades, and head back to the wall without allowing the back to arch or the chin to lift, and as you bring back the arms to the wall keep the wrists straight.

Variables:

Perform 3 - 5 repetitions and hold each arm withdrawal for 3 seconds and for 1 - 2 sets and repeat 2 - 3 times per day.

 This exercise can be performed virtually the same as in the Squat Depth test except for the arm position. Rather than crossing your arms over your chest, you can place you hands on top of your hips with your palms facing down as if squeezing your own sides between index finger and thumb.

Points to watch out for as you perform the exercise:

Try to keep your feet straight and parallel with each other, with your foot arches lifted and keep your knees in line with your toes.

Keep your back straight and your shoulders retracted and elbows back, and lastly keep your chin down.

A lot to remember, but then the squat is a very complex movement!

Variables:

Perform 12 - 20 repetitions and hold each squat at your best depth for 3 seconds and for 1 - 2 sets and repeat 2 - 3 times per day. seconds and for 1 - 2 sets and repeat 2 - 3 times per day.