INSTRUCTIONS:
Posture and arms:
Lift and straighten the spine as though resting against an imaginary wall
Bend the elbows at a 90-degree angle to protect the shoulder in “its” socket
Lift shoulders in a circular motion up and back, move arms back and down as shoulders move down, so it feels as if shoulder blades are sliding down the spine.
Raise the bent arms overhead and end with arms in starting position. Repeat.
Roll Up:
Lie on back, legs straight, arms stretched above head, shoulders down.
Breathe and Lift:
While breathing out, slowly roll forward, lifting the spine off the mat one vertebra at a time.
Breathe and Stretch:
Breathe in again, stretch spine and arms over legs, hands toward toes. Breathe out while slowly rolling back down to the floor.
Spinal Rotation:
Slowly rotate upper body to the left and then right.
The Hundred:
On back with legs between a 90-degree to 120-degree angle. Lift shoulders and arms up slightly, exhale 5 times pressing the hands down and then 5 times pressing the hands upward with palms down.
Abdominals Strengthener:
Lie on back with hands behind the head and knees flexed or hands on thighs sliding up during the movement. Exhale and curl-up slowly using just the abdominal muscles.
Single-leg Stretch:
Lie back with one leg extended about 12 inches off the floor. Flex the other leg and bring the knee to the chest. Hold the flexed leg at the tibia and raise the shoulders slowly.
