Deliberate Key Skills Practice

Postural Alignment Exercises (Wall Alignment)

One of the most effective ways to train your posture is the Wall Alignment exercise, used by professionals in various fields.

It consists of standing with your back flat against a wall, making sure that your heels, calves, shoulder blades and the back of your head touch the surface.

While holding this position, breathe slowly, notice any tension in your shoulders or back and adjust yourself to feel upright but relaxed.

This exercise retrains the body's memory of what a neutral and confident posture feels like, improving spinal alignment, increasing energy and enhancing presence.

Performing it for just two minutes a day, ideally before important meetings or presentations, can cause your body to naturally adopt a stronger, more open posture over time.

Expression rehearsal (Mirror Work) and facial control.

To improve your awareness and control of your facial expressions, you can practice the Expressions Rehearsal in front of a mirror (Mirror Work).

Spend a few minutes saying out loud common leadership phrases, such as "I appreciate your effort," "Let's talk about next steps," or "We need to make a difficult decision."

As you do this, observe your face: Do your eyes express sincerity? Does your mouth convey empathy or confidence? Do your expressions match your communicative intent?

Also try varying your tone (warm, firm, concerned) and observe how your expressions change.

The goal is to develop facial congruence, ensuring that your face consistently supports your verbal message.

Gesture calibration and movement control.

You can improve the control and intentionality of your gestures through Gesture Calibration, using video recording.

Record yourself for a minute or two explaining something (a project, an idea, a story).

Then, play the video and analyze your gestures: Are they visible, are they aligned with your words, are they fluid, or do you tend to hide your hands, "fig leafing," excessive pointing, or repeating gestures without purpose?

Once you have identified the habits to improve, record yourself again, this