8. Bending and Stretching of the Arms, partly Loaded with the Weight of the Body (Partial Push-ups)

a. (1stº) Leaning on chest of drawers (or bed-frame), stand 3 feet from object, with hands on top of drawers, shoulder-width apart. While INHALING, lower body to hands, turning hands in, elbows out. Body stiff, heels off ground. While EXHALING, push body back up to original position. Perform 10 of this set. b. (2ndº) On …

7. Slow Trunk Twisting with “Forward”-Leaning

a. (1stº) Sit on a chair or stool with your legs gripping the legs of the chair.  While INHALING, slowly raise the arms sideways to shoulder height with fists closed lightly and arm muscles relaxed, focusing on using shoulder strength alone to raise the arms. During EXHALATION, lower the arms and twist to the left, …

4. Slow Trunk-Twisting with Sideways Bending

a. (1stº) A. Slow Trunk Twisting (seated): Hands on hips, twist upper body left and right, alternately inhaling and exhaling. After 5 movements, pause and hold. 5 more, with opposite inhalation/exhalation. b. (1stº) B. Sideways Bending (seated): On chair, with limp arms, bend deeply side to side, allowing hand to touch floor. Perform 19 movements, …

3. Slow Trunk-Raising and Lowering (sit-ups)

First Degree: Lay on floor with feet under heavy furniture (to just past the toes). Knees are bent, relax the neck, back and shoulders. INHALE, and just after you begin to EXHALE, lift your upper body to the seated position using your abdominals. This should be a slow, smooth motion with no pause at the …