Y. A. class 2020 and 2021

• Heels against the wall

• Flatten the spine against the wall, try to feel the wall with every part of the spine (if the lumbar spine at first comes off, it's okay, work at that)

• Arms up and back of the hand against the wall

If you lack this mobility, do this

• Heels (if too hard, little step to the front), hips, shoulders, head, hands touch the wall

• Arms up and touch the wall

• Arch in sternum to achieve this

You can do the same with holding a stick between your hands up your head

• Pull the hands laterally while holding the stick

• Achieve the same alignment