Starting Position: Stand in front of a wall with feet placed a few inches apart and toes pointing toward the wall. Lean forward into the wall with your hands on the wall directly under your shoulders. Heels stay in contact with the floor. Engage your abdominal muscles to stabilize your spine. Pull shoulder blades down and back. Do not allow the back to arch.
Maintaining alignment, slowly lift your right foot off the floor and bend the hip and knee to 90 degrees.
Maintaining your balance and stability, swing your right leg across the front of the body toward your left hip. Allow your hips to rotate and your chest to open to the left. Keep your head aligned over your shoulders but allow your gaze to follow the direction of the swing. Hold for 1-2 seconds. Then, swing the right leg out to the right side, allowing hips and your chest to open to the right. Keep your head aligned over your shoulders but allow your gaze to follow the direction of the swing. Hold 1-2 seconds. Throughout the exercise, keep the heel of your stance leg in contact with the ground as your weight shifts.
Perform 5-10 repetitions on each leg for 1-2 sets.