Start on the ground and have a friend place a foot on your ankle facing up or make a motions detector (a bell cased in a ball on a string or something to that effect) and put some mass or pressure on it. Now move all your body to find out what you can do without or before you move the pressed bit of you and what can you see or feel if your eyes are closed or you are working in the dark (injury or collapsed structure) move to the other side and do the same and than move a bit up to the shin, knee,thigh,hip sides and center, lower back,stomach,sides of chest, upper back,throat (no jumping),shoulder pits,arms,forearms,wrists,hands and head. Once you do this, do the same for your partner if you have one and feel with your foot or feet as you can press on many points at the same time and travel between them as you wish how you can level using the ground.

work on this in a flat surface first and than on the stairs or anything else you have around.

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