Frequency and repetition

  • Each exercise should be repeated 3 times, before you move on to the next.
  • Each body part has 7 core exercises, some with variations.
  • We recommend that you do all exercises once per day. If you feel improvement you may increase the frequency to two times per day. If you feel pain, consider doing the exercises every other day.
  • The exercises should be performed in the following sequence: Warm-up  »  Coordination  »  Mobility  »  Stretching  »  Stability  »  Strength  »  Balance

Exercises

Warm-up

  1. Sit or stand up straight
  2. Exhale and turn your head to the left side as far as possible
  3. Inhale and return to the start position
  4. Exhale and turn your head to the right side as far as possible
  5. Inhale and return to the start position

Repeat 7 times for each side

Coordination

  1. Stand up straight and place your palms together in front of your abdomen
  2. Inhale and lift your arms while you rotate your palms outward
  3. Allow the backs of your palms to touch each other above your head and maintain this position for 3 seconds
  4. Exhale and move your arms downward back the start position

Note: Allow your breathing to follow your arm movement. Breathe in all the way until your hands touch each other on top of your head, then hold your breath for 3 seconds and exhale until your palms touch each other in front of your abdomen

Repeat 7 times

Mobility

  1. Stand up straight with parallel feet
  2. Make a fist with both your hands and push them against each other in front of you abdomen. Your palms should face downward
  3. Inhale and rotate both your fists, while you lift your arms on top of your head
  4. Push your elbows back and continue to breathe naturally
  5. Exhale, rotate your fists and return to the start position

Repeat 7 times

Stretching

  1. Stand up straight with parallel feet
  2. Place your left palm on your right hip
  3. Grab on to the left side of your head and pull it firmly toward your right shoulder
  4. Relax your jaw and breathe naturally while you maintain this position for 7 seconds
  5. Now rotate your head and look toward your right foot. Maintain this position for 7 seconds

Repeat 3 times for each side

Stability A

  1. Sit down on your side, with your left hand and arm braced on the ground
  2. Twist your body and brace your right hand on the ground next to the left
  3. Maintain this position for 3 seconds then lift your right hand from the ground and return to the start position

Stability B

  1. Place both your hands and knees on the floor
  2. Inhale and lift your knees off the floor
  3. Maintain this position for 3 seconds, then push back to raise your pelvis in the air and your head in between your arms
  4. Slowly lower your pelvis toward the ground and return to the start position

Repeat 7 times

Strength A

  1. Stand up straight with parallel feet
  2. Place your left palm on the back of your right hand
  3. Apply a firm pressure with your left hand toward your right hand
  4. Inhale and push your hands up above your head, while you maintain pressure with your left hand
  5. Exhale and move your arm back to the start position

Repeat 7 times for each arm

Strength B

  1. Stand in a walking position with your right foot in front of you
  2. Make a fist with your left hand and place it on the left side of your hip
  3. Now, grab your fist with your right hand and apply a firm and continuous pressure
  4. Push your left arm up as far as possible through the pressure applied by your right hand
  5. Now push back and allow both your arms to return to the start position

Repeat 7 times for each arm

Strength C

  1. Lie down on the ground on your feet and hands
  2. While you keep your elbows close to your body, push your upper body up from the ground until your arms are straight followed by your pelvis and your legs
  3. Bend your arms and let your upper body lower toward the ground

Repeat 7 times

Strength D

  1. Lie down on the ground on your knees and hands, your legs should be slightly stretched backwards
  2. While keeping your elbows close to your body, bend your arms and let your upper body sink towards the ground
  3. Push your upper body up from the ground until your arms are straight

Note: Make sure your pelvis and upper body moves up at the same time, the moving angle should be your at your knees

Repeat 7 times

Balance

  1. Stand up straight with parallel feet
  2. Lock your fingers together in front of you
  3. Inhale and lift your right leg off the ground until your thigh is parallel to the ground
  4. Simultaneously, move your arms over and behind your head, while you keep your fingers locked together
  5. Return to the start position, and repeat the exercise with your other leg

Repeat 7 times for each leg

Additional Exercises

While you're here, why not take a look at some of our other exercise sections?