Spine inline with standard posture

Stand in front of a wall, facing away from the wall. Starting with the basic alignment of the standard posture, making sure the feet are placed two fist distance apart, about a foot away from the wall. (Feet further away from the wall can be easier. Feet closer to the wall can be more challenging.) The outside edges of your feet should be like an 11, not like a V (meaning your feet should be parallel with all 10 toes facing forward).

Place your sacrum against the wall, put your upper back on the wall, and try to get the back of your head to touch the wall if possible. Your eyes should be looking forward, not up. Your chin should be slightly down and the back of your head should be lifting towards the sky.

Do not force your upper back or head to touch the wall if it causes you pain. Work to keep the best posture you can as you gently urge head and upper back to the wall.

Once you are as close as possible to starting position, firm your core and slightly reduce your lumbar curve, by tucking your tailbone under slightly. Breathe deeply through your diaphragm. Stay here for 60 seconds or so.

WARNING!!!
You are performing exercises presented in this video at your own risk. Bill the Coach, or Bill Mohler, is not responsible or liable for any injury or harm sustained by performing these exercises. Stop performing exercises presented in this video if you experience any pain or unusual sensation in your body and consult your physician.

To reduce risk and avoid injury, consult your physician before exercising. Do not exercise if you are pregnant, had recent injuries, or had recent surgeries and have not been cleared by your physician.