Head and body positon


To help you experience the different sections of your body and to learn the importance of head position.


  • Stand on deck with your back to a wall that is taller than you.
  • Place your heels against the wall.
  • Push your hips against the wall.
  • Tuck your chin in and place your shoulder blades against the wall.
  • Gently move your head back until it is touching the wall. You should now have four contact points: heels, hips, shoulder blades, and back of head.
  • Take a small step away from the wall and try to maintain the same posture.
  • Step back against the wall to see whether you were successful.

focus points

  • This posture will likely feel different from your normal standing posture. That’s okay. Just feel how your body is lined up when these four contact points are touching the wall.
  • Start with your heels and then move up to your hips, shoulder blades, and head.


  • Practice standing or sitting with your ribs stretched upward. This will help you maintain good posture in and out of the water.
  • Have a buddy correct you if you slouch.
  • Try to create a straight line from the top of your head, through your spine, and down to your hips.