For soldiers and others who carry a lot on their shoulders it is a common thing to have a hunchback or rolled forward shoulders. To relax this tension place your forearm parallel to the ground on your back and rotate your shoulder back and forth while you breath with the movement. Than place your hands on the wall facing away from it and walk from side to side using your arms and than up and down a few times. This can of course be done with a partner too. Notice your posture as you stand doing delicate work. Relax it and you will find the work better and easier.
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Add breath awareness to your rolling. Roll from sitting down, on your knees, on one knee, squatting and standing while you are inhaling, exhaling and on the pause phase. Note how this changes the roll and try variations on your own. For example roll as much as you can while you prolong the inhale or the pause. Be aware of the breath and learn to work on all phases.
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When you are standing or walking, keep your center of gravity between your feet and not on one for freedom of movement and being able to guide and redirect (strikes) movement and mental blocks and guides.
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Solo ground work for freedom of movement while strengthening the body and learning to move as a whole by using levers on yourself. You learn to move your entire body as one unit and be aware of the possibilities that already exist. [youtube=http://www.youtube.com/watch?v=uffC3LTkmfE&w=425&h=350]
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The neck has a lot of parts and nerves and a lot of movement. Work either on yourself or with a partner. Using fingers first and tools (screw driver, knife) later by pushing, pulling and driving in. Feel where the muscles and the hard tissue (bone and cardlidge) and learn what works and how it effects yourself and the partner. Using solo and partner work massage the windpipe with care upwards and it releases a lot of tension and fear from you so don’t panic and experience the release. As the receiver work to keep from harm to yourself by staying aware of the tension this brings and keeping your entire structure mobile and aligned.
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Dealing and controlling your tension within contact is important to mastering your self. With a partner work on stand up or ground close work of body on body and have your partenr switch from tense and hard to free and relaxed work on his own accord. After you do this drill several times go for the middle distance of withing reach and later on on the third distance where you have to step or move in for contact. It is very important to keep breathing and doing the work without letting your intentions or emotions get in the way. We all have a picture in our heads of how the future will look. Simply see what is in front of you and have the humility to know you do not.

Stay within yourself and choose your movement and tension. Breathe and keep from harm. that is all.
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Whip work for fear and honest natural movement

Take a good rope like a military climbing rope and take two lengths that span from finger tips to fingertips fully extended. Now double them and tie them to each other in the middle creating a flexible knot and than again half way from the open strands. This creates a semi flexible and guide-able whip with an elbow and a fist. Now take the open strands in each hand and start to swing through your partner with him moving with the body first and the limbs moving with the body to blend and survive this . At first move very slow and as you get more comfortable allow for faster and more three directional movement using both whip hands at once. At first the partner should blend with the motion keeping himself safe enough (you will get hit and it will hurt) keep moving, changing your direction and breathing to avoid attaching yourself to the pain and fear of being hit and you will learn a great deal from this drill. Do not hurt each other and remember there is a human being both wielding and getting the whips.

Keep moving inside the partners movement and don’t focus on the whips. See all the motion and you will be able to work through your fear and grasp much more. 

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A very simple drill to buld endurance and power in your entire body is to walk on your hands and knees in all directions and on both sides (stomach up and down) You can vary by using knees and elbows and any combination of them. If you feel bad about your size compared to other people, Just consider what is really important to you and why.
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Start standing with a rope held between your hands (at your hips) at shoulder length. roll and stand up and as you roll change the position of the rope to the back. This requires you to relax and be aware of your entire body. Now roll again either backwards or forward and again change the position of the rope from back to front and back (of course without letting go)

Another drill is to tie a knot in the middle of the rope and hold it in front of you like a sight of a rifle. Now roll as you keep the rope stright and your eyes through the knot on a target (a tree, a person) after you do this a few times have the target move and repeat rolling in all directions. (if you have a visible  lazer sight you know how this drill continues)

Enjoy  

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