I suggest writing a few lines in lower case and in upper case letters. The movements you choose to form the letters on the page will show you your natural movement and nature.
Now lie on your stomach and put your hands together at your back. Stand up and lie down in ten different ways and than do this with your eyes closed and a friend holding a stick somewhere so you have to move carefully to avoid harm.
To relax your hips and shoulders you can do the sailor walk and the worms:
The sailor walk: Your imagine you are on a rocking ship and as you keep your upper body relaxed and upright and place your forearms accorss the back so you feel of you are tensing your back muscles and tissue. You move the hips and legs as if you are on this rocking surface in all directions and this will relax your hips. After this take a partner and have him push you on all levels and you will move the same with the leg that is already in that direction (as a whole. you might imagine a ball floating on water or just move your body). Do this slow at first so you can learn.
The worms: Lie on your chest and hold your hands on your lower back. Now move the head one way and roll over your opposite shoulder till your head does a full circle around that shoulder and avoiding momentum that might cause you to roll completely. Do this for both shoulders a few times and see how this feels. The idea is to learn how to move in all directions and not how to become strong. Learn to use what you have.
The other worm is when you lie on your back and arch back (you can start by holding onto your heels or placing your feet on the wall) and you do the same roll only arching backwards. This works to release the tension in the spine so don’t try to muscle through the movement puzzle but find the path of least resistance and get to a point where it feels good to move. The goal is to learn your own way of doing things.
Stand and look around you. Now close your eyes and step 10 paces forward. Turn half way to the right and step sideways 6 paces. Turn half left and take 4 steps backwards. Now still with your eyes closed work back and see if you can reach the place where you started. This teaches how to measure space without sight and can be of help in case you need to backtrack or work in buildings and the like. Another drill in your house can be to walk through the entire house (if there is only one room, you can add obstacles yourself) without stepping on furniture, cats or walk into walls.
1. With your eyes closed
2. with one leg off the ground and you cannot place anything on it
3. using your upper body with the lower body completely relaxed
4. without use of both feet and hands. They cannot touch anything
5. when you cannot lift anything more than 30 cm off the groung
6. when you carry something heavy with you (a child, a big bag)
7. when you can only use the left side of the body
8. when you can only use the right side of the body
9. with your breath held the entire time
10. Think of one yourself and send it to me too
And think what have you learned. What will you do to get out of a building if you are injured?
Another good drill for this is to have a partner walk with a gun or a knife on him and work to get the weapon to your hands without disturbing his walking. At first walk straight and later on any way you like. This is a good drill for humility.