This sequence is perfect for resetting the spine prior to a performance, audition, or rehearsal. Start off lying on your back with your feet pressing against the wall. Placing your hands off to the sides, press into your head and into your pelvis and arch your lower back off the ground. Then press your lower back into the floor. Do several sets of this. Then wrap your arms around your chest giving yourself a big hug. Raise your elbows up towards the ceiling to spread your shoulder blades apart, lowering them gently to the floor. Repeat on the other side. Then take a block or a thick hardback book in between your palms not using your fingers. Straighten your arms up towards the ceiling holding the block between your palms and, keeping your arms straight, rotate your arms overhead while making sure to keep your lower back pressed into the floor. Repeat several times, then rest.
(Click the blog title to view the video.)