Before you do this drill, tense and relax each part you can think of while in the static push up and sitting and standing and note the differences. You will work from uncomfortable positions as you will be surprised as you do the work in the service or defending your family and the more you can do to lessen the gap between what you know about yourself and what someone wants to teach you with as blade the more you will have a chance to survive. Another way to do this is to tense up completely and to let a partner move you about (playing pendulum with you upright using his fists etcetera) and by this and from time to time managing the tension level to half and slowly to the lowest measure which keeps your form you will learn to spread yourself in your entire body over time.
Have a partner poke you with a pen or pencil and let it sink in. Use the breath to push it out and only in the point where you are touched. Do this for the entire body while smartly avoiding the eyes 🙂 and work with patience to really learn to move each part independently and with control. Breath is key as always and work on doing this during all three breath phases or if you have time on the inhale, pause, exhale, pause in succession.