13. Slow Trunk-Twisting to Alternate Sides (with Rubbing)

a. (preliminary movement) While seated, grip the legs of the chair with your legs, so that the lower body does not move. (N.B. Muller recommends placing a mirror behind your for this exercise).  While INHALING, slowly twist to the left (using the waist) until you are able to look at yourself in the mirror.  Keep …

12. Slow Trunk-Bending Sideways with half Knee-Bending (with Rubbing)

a. (preliminary movement) Stand with hands on hips and feet wide apart.  EXHALE deeply and bend the left knee.  At the same time, lean the trunk sideways over the right leg which should be kept straight at all times.  (Do not bend over the right leg, but rather to the side, using your obliques).  INHALE …

11. Full Slow Forward and Backward Bending (with Rubbing)

a. A. Trunk Bending: While standing, legs apart and straight, bend from the waist, backward (INHALE), then forward to the knees (EXHALE). No pause, smooth movements; relax the neck and back on the way down. Perform 20 of each set. b. B. Abdominal Movements: Lay hands flat on stomach. INHALE just until you have distended …

10. Rubbing of Arms and Round shoulders, with Full Knee-Bending

a. A. Arm movements: Standing or sitting, INHALE and extend both arms to the side (perpendicular) to the body and backward. EXHALE and bring the arms forward and across the chest (one hand touching the shoulder, the other tucked under the armpit; alternate this each time). Do this 10 times. b. B. Knee-bending: Standing, feet …

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, …