Come onto hands and knees to create a "box" position with hands under shoulders and knees under hips.

Draw the stomach in and keep the head neutral with a gentle chin tuck.

Slowly and gently lift a hand from the ground by bending the elbow and at the same time slowly point the thumb upwards - extend the arm fully forward before returning it to start position and softly placing it back on the ground.

Reset posture and try other hand.

Hold time at the end range of movement is 3-5 seconds.

Slowly push the heel towards the back wall ensuring the slow movement of the leg occurs from the hip and begins by running along the ground.

After extending the leg back fully return to start position with a gentle landing.

Reset posture and try other leg.

Hold time at the end range of movement is 3-5 seconds.

After practising the hand movement and the hip movement, perform opposite hand and foot simultaneously to stimulate a diagonal pattern.