I've attached a link below to an audio recording of a movement lesson I created based on the Feldenkrais Method. I intend to start doing this on a regular basis, with each lesson addressing a different theme, such as how to improve a fundamental movement like the squat.
The purpose of the lesson below is to improve rotation, a movement involved in nearly everything we do, including walking, running, reaching and looking around. Rotation is also the dominant spinal pattern of almost any powerful move used in sport, such as punching, kicking, swinging and throwing. This means that if you can improve your rotation, you can expect to improve almost anything you do physically.
The lesson will take about 25 minutes. After the lesson you can expect to feel that rotation is easier - more comfortable, powerful, integrated, smooth, less pain, hesitation, ratcheting, stiffness, etc.
All you need is a place on the floor to lie down and sit. Try it and let me know what you think. (The quality is a little rough, this is the first time I have done this.) To do the lesson, click on the link below: