*stand w/ your legs locked straight about 1 shoe length from wall
*keep your posture neutral throughout
*place your hands by your ears and touch your elbows together in front of you
*keep your feet together throughout
*raise your toes up as high as you can and swing your elbows back to the wall
*breathe out when you raise your toes and externally rotate your shoulders
*do about 15-25 reps.