Contents

Getting S,tiill~ ' ••• ' '" ••• ' '" ••• ' '" ' ••• , •• 'l

In!l;:fiOidfl.lf!t-i[(ll _ .• I I ; ...... I I IJ ••• _ ,I I I I ...... I I I I 9-

,\V'ho SJ~(!L;lld Si:I'<i!-t(:'h __ " ..• .. " , • _ • " , , ., .10

VtbJaIl: ibo StrGit!.:n "" •• ,,',." ••• ,"' •••• ,'" l!l);

'W,1;iy ,8itJ:eiren .. __ , .. " , " , " .. _ •• ,. , . n

HI;I~;,o' 1):0 Sttell!;:f.! ',.,'. __ ,. , , , ....• .. _ 1.~

'WiiLrnling Up :;mo, C'ooJting ,ODIN,I!j, •• , •. •• , • 1~,

G~tl;i I~g .s~t~~ -e , " • __ ,. , , ., , ••• _ • __ , ••• " 1;)

11'U!i'SblQ",h'iri\l • '" ••• '" ••• ' '" ••• '" ••• '" :23,

St~-elehing GL1Bt1>.:: ... ..... ...... .... 2:4

,~Htu:i~!;K Sli:ro~!I;~~'t!i (!;It ~t 'fl~k ""'. - " , , " ~6 :S'tni:ibo(; 'm the ~J' FCIIlt, ,gj[l;d A1n_k~g:s,. , , , :34, Stretibt;~ 'f:oo: tb~ jwik. S.Ht'lJuhk~,~~

!!'!1iicl. ~ .,"'" ••• ,'''" •• ,''''' ••• ,'' ,<!!~

A 8~ittl!'3 of Sibt!l!IDth.~!i fur.r (b~ Li:!~ ... , ... ,19

Stretl!;he.!l, :['.00,' ~b:e l~;:r. ,&0£:]-1:, HiP'S.

~D .. ,mnd 1-[~Eitli;ilmlifP I I II •• I I I I' ••• I I I 15,4· Str:e'tM as roT 'fih!i! ~ a.:,k. f.I~p E-,; m:I& :I..!i!.I!:R _ _ . . ., 13',9;

,r1!~~\HirJ:ilIg YMUJJ:" :F~,t .... , , .... .. , . iJ:lI.

~tEmding Shet~1ws if(ll' ,t.h~ Lc,gl:i, mild ilips ,,71 StEmilin,g 8b~iOOs iI")lI[' 'tfu!) Uppl3l' Bad.;v .," 79 Str-e'tdii]ng on a, C];jjn-!£I.p Bal[' • _ • " " , . __ .,,' .. a:; iStt8'M:h.I!.!'I .ihr tbe 'liJpjlti!'l' ,[8:(jdly

U,M;ltg 1!L Th'i.lo'I;:I! , . " - - - , , ., . - - , .... , _ e - ••• 86 It Sli::!i'h.~ ~r 5i!;r~tclJO!:i ftl!" (h,c' }];::md!i,

W:riat9, i!LlIii d, ,iF\;(roea.T:.Il1!l, ,."... _ • • " • • ., _ _ , " • ,a a.

S~MJ~~ S~re~e.s, . , , ., - - , , ... , - _ . , . , . - - . , , ~(I; AdviliELOOd StTIlktu.u. (0:11 tnll ,iL8gB .oJ'l.cl:

ilJrciin with F"E!e:t; E:Le.'!.''8Jte.i! • __ •• , , " , .. 91,

:St~etehing tlri~, !iJ.bll:.:ifll ,!!nd H!~ w.lth

~8~ AINI·r;t. •• ," - - • " , , , , •• , , , , " ••• , , 97'

,Learning tooSplita , " •• , , , , , ••. , , , .•• , , 101

:stMt~h]q! IRGu:i:ines,

Every,d:I~' AdiiViilies, , •••• , , •••• , '" •• '105,

Ii!! rt:.tlb i:itLimllifl! _ , .... , __ • , , __ ,. , , ,. lOS

E:~l!ikrt!-:~d .. , .. , ., __ ." , _ ~,." , __ • ,. Ifi7

E'"!'l!Ifymnw gtftl~E; " ••• ,", •• ".,' _ ••• " 1008,

Handa:, Arm&; ~fi;rl! iSU~IMiI~fI:eta: __ .. ,. , ... , no'

Ni%k. SMugdJvr~, oon.d ~ " ..... ,', ••• , 111 :n..og&, Gl~DiD. miLcl.lq:~p~ " , " , •• " , , , •• , • " " " , H2 ]i-4i~r' :eli"l.i\ik 'Ti;li'lfi;i~)i~ •. " " ., , _ •• , .. _ ' .... " , , liS CIJ~I!iU~!!"fI!~td ])I,.~ Sti!"tl~hc!!l' " , , , • , • , , , , U4

SIJ<l~1WE St.-mkhBEJ , , , •• , , , , , •• , , , , , lUi

Jl51ue-ColL.orr 8tf~ES " , , •••• , , , " •••• , , , lUl

,AfU!-J' ~~l!ititt;g ..... , . , .. , ... , , ... :lHl

!jjj'ilI:lI!3e:lling _ ••••• __ •. , •. , .•..• __ , _ , .•. :!i.:HI'

S!t!l(i!!:dil.!oS; tibr TIWo$L:' ~I!'i(i:r ,50 .. , , , " .. , __ ]¥D

S'I"·~~L.";j;~ ifj,lf f;:idA: , , " _ • , , " , , ••••• , , " ••• ]22

~lUf.to: ~:m~clnng '.li.'ii,!" , " • • • , , , , " •• , , , , , , • • ].24,

'!flrJlt~,._ .. ,, __ ., .. " ,, .. , ... ,., ]'2!j

''F.it~'!te:I.ec.t''8 8ibli!'l;("hl53 ., .. " .. , • , .. " ., ]:~6,

.Mtp'J 0I_n t: S tr,!}t{:h!::s ""..,""'..,"",., ]::'::7

S,tHlIt~"'iilig RQifliil9i:;

'Sports ilnd ,Adi\!!W"'ti~es, ' ••• ' , ••• " ' •• '~29

,A!1!1'I!i'liil~ ,ExeFcii1.lB __ •.. " __ • , .. " " • __ •.. __ • 121)

n:.-UidllIllilli~n .,' , .••• , , , " ••• , , , ••• " , , ••• 1.)32,

B.a!latildiiSafli:blllnU __ .. , " _ • _ , .. , • _ ,. " .. __ • A34

:B.fi!l~-tl:i~o! _ ,. , . , ., __ , , , ., __ , .... __ ,. i!.$8

BoWling •.... , __ , _ , , ... , .. 138

Ofilhjg ., . - - , .... , - - - - - - ,. " " . - _" .... , - - - :~AO

Eq!il.eE-tai.3ill s'purlts • _ " __ , ... " .. _ , .. , . _ •• 142

:Fiig!llitle S.ii&ting , .• , _ .. , , • _ , " , " • , _ • , .• , , 1441,

FUl;Iotllia,]l ., __ ..... , . __ ..... ,, .... , .. __ ... M6'

~Ii;i!f I.: r ~ - - : ~ I ::" r" ~ J : I r ,- • 'I I I I' r - - I I : r ~ J 149

~!=i&tic& • , , , •• , , , , , " • , , , " • ~. , , , •• , 150 l{ikhl;K' , •••• , , , " •• , , , , • " , , , , •• " , , , •• , 152 ,Iel) :FfooklJY •• , , , , •• , , , , •• , , , , " • , , , , ••• 164,

Ir:iJjllll~dinl:;.u,t5Il,g .. , .... ,, , ... rsa

10iyakirig ... , ., . , ., , .. __ . , , ~,!J8

~~Dtrt:jM~ I I I II •• I I I 1 ••• 1 I I I I. II I I I 1.11 ],60

iM:o<tocroa9, _ ...... ., ... , __ ... , __ 1L62

M.i·I<1.iiIL~ubil, E;iki:lJS" ., __ , __ , .. , .. , __ •... , __ :UJ84

Ltl~'i!}I!-tb51U. IIl.1indhall~ 8JijQ: Sqoolih .,'" •• li6!}

,~ (l~imll-jn~r ' , , •• " , , , • _ • , , , , •• , , , , •• ],GJ:!

E,ind.:l!a , • " ., __ , • " .• _ , ...• .• , . •..• __ Jl.11)

'!R:Liullndn~, ., ..... , . " . , .. " .. __ •.. , :iJ'\i~

SWi~ (Cn;l.~~'CDIJJliJ:n;) " , ••• " , , •• " • , , • - • ]1'~l

Sk1m ltg' (&Vf.IiI_hiJl) II. II ,I I I II • • I I I I • • I I I I • iI 11716.

,SriCi'i~1b!!iiiiTdJ;J:lg .• , .. , _ ...... __ ..... , ..• , __ :u.7.B

~t 1'1 :":l": I I I I r-!I 1'1 I 1'~iI'l I I I r. I: I I II. ]80

Smng , " ••• , , " , , •• , , " ••• " " , •••• , , ••• 1l&2

~1E1lruj!il,g' __ • , ... , .. , ... __ , .... , ... , __ ']&j,

TitiJ.-:itt:: 'Ttmlis "'! ' • - • , ! ' " •• " , , ! ••• , , , •• ]S6

"L'bliJ.DllaJ "" •• ,", ••• ,"" ••• ,', ••• ,",. ~a8 ~rrinmBDlii, ••• , , , , ••• " , , , _ •• , , , ., ••.. , __ l!!l!O

''\fol~ a.;r'bi:1lll, I .. II .. ,I .. I :II • .. .. .. I. .. .. ;I .. ,I I I. .. .;![ .. I I .. b ;I t.9.2

'We i g ht 'l'i"ainin;g . _ _ _ ,... . ., _ _ .. . . . ., _ _ . . ., _ _ ]9<.1,

''W,iJ1cl:ai.iJ:-m~-i,f';' ,. , ••.. , __ , •... __ , ...• , ..• , ., _ i!i}!:i

'W~KU~i'i8: ., - - - " , .. - - • " , " - - - , , " _ - - .. " _ • '1,98 '1'iJ f.I.~b;;;!TIi' ,lind C!;l!.!I:!1o~ "_" , , " •• - .. , " - ~

,A,Pt~IiI:diRX' • [II II •• III •• 111,11 •• III ••• III ••• 1 I. 201

'C'arli:)g fQlI'~~if F.i~ek •• ,. - - ,. , , , - - - , , "'" ~

'p~ St['l!rldwJliir ' , , •• , , , , " •• , , , , " • , , , , • 2"(!11;

,Sady ~raD1i3 ••. •.•. , , __ , •... _ 2:1!.O

'~~tll!iill*!Di_..iJ!i,"l] :al!ol~din! ., - - .. , , - - .. , , • ~

S~tib.ing r~~;np Wru, I 11 ... I I ! I ... I I i I I' 2]4

,il':mtIM1Ii ., , , , •••• , , ! _ • , , , ••• _ , , .. _ • , , , ., :gw

Ab0ut;'t;}li3,Auilbmrn •••• ,,' •• , .• _. , •. _ ~

'c:r.'E!d:its , , , , ., __ . , , , .. , ., __ , .... " _ " .... , 223

Ihh;. 'firs.t section is an lntrod ucnon to :!itretchung. lit is, 'iJery i fJi!portalnt to' lfIE!<ad p~ges; 1 ~-'13. JJ H{')w 'to 5;t;r:et,en, II' so you 'I.!'lii II !,Jinder~tarnd ho,w to do 'ttill;!' str,e'trJiiieS, in, 'the F~$t of tihe ,b1):O~- rh~1I\ I'f yOy a ~~ l1etN '001 stj~tdlli Ii@, 'the Se!lcti'Oft ""(jetting S't19lf:'ted,;"" en pages 1 ~,2t will ,t~ke VQU 'tJhmuglh .ill series ,aT :!"ii.m~I'@' :!tu'{!t;.:::h es,

~ii1Itli'Od U!t~iltJ(jj ••••••• , ••• 0 0 •• '. ,0 " '. ,', " " • ,', __ • , __ • , 8

WnQ 'SlhOWIldl s-t_rlet)i:~ • II II tl 1'1 ... I] I] I] I I II II II II II ••• II • • • • • 10,

'When' W Stretch .. _ . ,_ ..... " ,', " ,', ,., ,., " __ • • , _ 10

Wh:y Slret:ch •••• II ... I] I] II II I] I] .1 I, ,I 1,1,1, II I! ,I, .............• 11

IHQ'W to, St~,tth . r r r '" '" ' •• " r '. "'" • '" "' ••• ' ••••••••••• '1.2

W~I'I!t'lrli"lg IJ~ ,~Il!d (Q.Onl ~g Dgw~ .';, - ; ; .' ; ; , , ; • , ; , , 14,

Gie'tti'iilg St~~dI - •••• ' '. ,'- '. 'i' ' ... ' ... " •• ' - •• ;" e e • e • , •• e 15

..,

'To~;;i.:r miJH~i1IS cl' peojp!e- ih{li'll:e ~i~@'!{:e:rtd, the benefiJ3 ~I ffiQVC'Jrr~~n, E:1fl!1ry. whm'B J'Ii.!-U ItlO'k tl~i3y ~ru !Jut, n.lIilllmrllg, ti,~ling, :cltElliti;ng; plmYlilJi!I te:ru!ltOI3, O:r' S'i\1'ioom"JJ;g. "What ®~hey illJ&pe to ;fJ!CCO:JM!J[iJi~'1' 'Wby this li'GJjoti,V(':1y ,sudden, ~n't;e:f'€!:!;It ,in. .~;:iby.sJ.cal :fihl£'.5S?'

M;;i·1:liY :I:'e~n~ F.!~l;:id!~e~ t.iav.e !'lihOWfli th~,t i!!!~~ive people' ]~rl fiitl!Jer lives, 'Ih(!lJ' ba,'!/e :[[lIfii!'"@l Bt:;rrEl.~na. 'f"eaisit. ~JlnE!I3Elj :Billld, I;It:;lY' trim., They hav>I;! :mlJ~ :~~r:~0J1,flId"lIllli}e'~ 8Jro less d0p"OO;iS~d, ,iIlJiI;cti o:ift(lH, il}i,I'Q~, ];a:oo ill :1Ifu. ;LU',~, stJ:U Will"kiillg ell'!ie:r,R:cet;ii~aY,lJlTi 1F.!eAA' pMj,Bcta_

M.edkal re.aegJIrdl, hF.!~ i'in!lll!A!'Jl ~na~ a: gre:;!~ dle:;l!~ of ill he'aUh i~ ~~~1)i" ~hrbed to lllillik of' pJry,1!It1l:ELl a,Cth.dfij·: .Aw,a'fEn~8 iof thi;!i; f',IIi.ll:t, along wiith, f:uJ~e:r kij~leri,gG, or ilre.ulth j!il!~, is II}liu.DgiiIJg' Dilf':ei!ltyltlS. ThG ~~, wlt'l:i1!LU:irnSnIil rm' Ili10\,lillill.mlt is JlO~ ;D, I~clI, "i,¥e. ,M'W ,t(liDhzt\ 'MlaJl; Ul~ QrLI$ w,ay to pttQ'i,i'Ct1it 't.h~ dt~!¥eBL'Iea of i:~ad~vity ie t.~ :rem,aj'1'II :il,ctive - n~t LW ~ :!!f!liO~th, Qt" 8" }''t.:!:!I!f, Dl;I!t riM" .El ]±(etJm,e,

Il..JiI!U' i!l!n~5;tmtf,l djd not ha .... 'f!1 '~he ,pll'l1Ib1em.;:l 'f;hat ~ with ;;Ii l3f!df!ntOf!l:Fj' ~i~ie:;, it..!!:!'y nad! 'fb ''i/IltIl'"k hard! 'bui ,!iilJrY,hi~, 'irhM,:;.' atliLysdi ,1iit.T!'JDg El!nr.] :lllGuU'hy t:hroErgh !I1Dfl.~ilil,u/OII.!~~ vig(l_['Qllij (Iu:t.ra.oo,[" 'W'alk: ehop.p:'unIJ. I~UlIg. t~g" ,plf11Jf!:;ung. ,~Iliillt .. jf'!ff, $~dI :$lin the~r Q~ber Q!~Hy ;;;i!l:~ivil~ieB" But w;it-h the ad: ... e.p,t fir 'Ur'e lilfl.diU$ltrbili Re: ... !tdut.i:olil. ml!lli±ttJII:!tE:!S b!3giim to do, the WDlfk 'DIIlDEi [FDIl!±! hy ,n:!.l!nd~ As pf,!~ple '00c~1IIi8 l.~s <1ct.i''''r:l~ the',' ~fjgi!tl! '~ ~.ool'ili :!j,tt'GII~g~]1 ufld ttw :~i'iI8~in,(:t Wl" ,ila!~I!.I]~ul Dl6'.i'Qii7I1I-'i1.'it,

~f..(:I£'hin;e.'Ii ha,'!,I\B iJh'l,']qlJ!5l-1ly made' Hre e'a8'~e![', but ,they hl3.v,e S;Ie:D '~rE:;t!l!edi ,SIIffi,IDUS p:tritbhtms. lill~h::adl 011 w,aJlkiDg. ''f,ru m,w, :ra!il!llJ)t thi>1JJJ Ii:~ljjj.b IStbdrs, W!8 ~e:e e~e-l1atO'1f8; whil:e enee 'W,e wer.e a:~mClBt OOIliili!l'.t1Wll!!llily a(;'I:;~~; ~ :1:1ci1W :!J.pe-nd 'mlL!l£h Qf ;(!!t;IIlr 1~,1,i\el1l t;llltHng_ Compulter,Si have made il;li'I, E'.'fen ml!tXoe aedentmy,. WitJ!iou:t ~lltliI.iI p]lysIeu[ cloOOrti(llur ((iiJl(' IJocll6es beeome SWi'\:::JiO!l!Ses ii)f' I.1!!n:r..ale@secli 'i):e!lsiQf.L!9. 'W~~h 00 :t;iatu1":;t!~ ,ot!lJtJet;:;:i, f.in" O'~lr tll!T'.i!O'llm'l!~, !lJUr !l!liJiUJ,'Idee: 'hacum.e wsak :antll !tight, :wrn,;U, '~ !!ltSEl' '1:.(1iEi:ci".I! wiU1. t1w.' pJilyo!ici.t8il nliLtl1:r'E:!; wit.h 1.i:llii9, Ii:Tll.'i.tgb3.@,

But t~!I1Iiiea, have chalTi~ecl!., 'We have fU!JIoa 't.:hm.t :nealih :i8 BDmethin.~ .... B ~S:11II oontr.u]~ th;g,t 'w\:; earl pre"v-Q:r:t.t POOr. ~j.cal:[:}] and, d:i!S(,'41SG. We ,M',!] no w.n,~ li:o.~11- te~t 'ki' ~~rt; :B!I1,d, :!3.tagnate:. NjD.W ''i/f.f!i i!Ir~ ,DII[]i!l:i!!li1tJ' :red:isoove:tin;s- 'the j!lry',t;l of ::m atti'\iiEl, !b.e.ulthy liife., WbE1t"~, mtire!, 'w.a eam I.'etiUlIfi:Ei ill mAIm b!3wtlit, ~nd OO'wzij;,dliing ~xis¢.en.re at allY ~I§e"

The~ b[]~y'el 'CS[pl3.dty rot" l'iBOO"O'i;!J'J" :is pnanDiIli!:!1.lBll F!J,r' 'SK.lilm.p1.eJ, ,8, 8Ul',r:f)l!l)}:t:Ii m~I!IS EIJfiJ uu_'1l:!iiw. ootl!l,DV'4!'-,!i,!Ilf clM:",HlCtE t'l1If:, ,pio.b.I~:in\, 't1i{ln, s~'"S ,you, b'DJrut up. At. ~'P!)w:j:.J the body re.ke!il '0''Ile'J;'' ,;i,l1d :I'iJf!!:'il.!j. i:tL:teH'- N~~1J!1'e :Fini8Jy.e8 '~'he s~ur.. s;OO'o'i;:!, job. All of iI;IOj, hfJ,ve th,,!I, l3eemi,n,gll' m.il'al:;l,lJO!l.!l13 eap\8ici~y lar l'eg;3iniiIJ!:,:' h~ilUh" li'i"n,!1ltlu:',,,, i'll's Frotl'J: SO'rnCib'lllJlg iJ1S d1i"a5~~e M 5m·~IrY. i[ijj ft!TI.nl:1 :POOl( pbyaJ(aJi co,nill:i;.iOI1i, ~Jl~<I, by 1.:IItcik or actl.'i!,ity and bad dIet,

ir'inuu dees ~t1i'etobiug' hill:we '00 do W'Mtll all this? III; U '~fu!e: importa..'f1't lil:IIk lootw€s[ii, thEI EBd\l!!liiih:u:y :~i.f:e .11m, thJi!; flil,.t.i~e Iifa, H mBp8 t.he m,iJ.tI£41~~, I:l!lllP,pl~. p're~ ~QU fur :r£u)vtrm.e:mit ,[;!'I'lid :helps j'G'U mf:!k~ '~ne da~1y '~Ii''8_.n8itit)JI 'frqrm,

8

i!i1l;f!!~~~ty IKI 'v'jSNCBi"JUS:: ,ad~,vliiy wi:~hiJlIl.t unalLl!e Ellirail'l.. It LSI, !I!Ia'Jl!l;!ll:is;U_y 'imp(J['-' '~aTII~ if ~ NO, cye'~e, ];i~3.y '~enJJ1'!:ii, Qf, !I:"",-qgage in 'oi'hi:!'T 1;i~~I1IiI!lO'll~' ~el'~.!;ii because :a,ll.:th,j;~J:es :w..e '~_heBe :WOi.l:tiOte tii!~ibtne.'l\.1l :(:I_'f1;1 ~de'Jdibi:li~~. &l'.et~M:F!;g befGlJ'c1;! and J;j:i\e~ Yil)~, w(IiJ~k out win 'Ike~ ,y,ou. flD~II:i!i:!i Sind mal' :prE',,!ient. ~nI irg!!itI@@ SllIcliJ ~S kt:J~ prub,l~nu Jrom i'tiJI-m.iln.g a~d sore sholJ.l,J:.oor£ er clb~£, f1fOm ~IMri'~,

Witlll, the WE!m!3M!lJ!US 'llIum'he:r oii':PlIDp'l!3 iI!t:u!il"~g riI,OW, (h.ill' ,1'lI.1i::~, :filIiI" G~t .iln!~rirn.8lH(!OJ:1 is, Yi:t;al, S,t:r,e~e'billllg ~ e8S'}.'!. b:ut ,,",he:J1 it is d;o:ne. :inc!)n'e.C'~]y, it ~I!I s~~l!IiaU.y dD lJlo:Jte .ha.1'iIlI1i 'Lh:;l;1!l glOodi., ,l\l'or' i!:ruls :rea'son H ~8 eeaential tl;l' 'I£I!ndJl!tiliiGu['J.Q, tll.e r.ight '~q~r,t:!!.

Q"'i;!'r ,t'he pa.<tt ;t.an~ee' decs_d~,]' ib;avE! 'l¥Qfk~, wi.th ;i:!m~teuv :;Ii~d 'pflll£e~5<j(i~:a;1 :ath~e~;E te.ir!iI'iIl8 ~Iid na,ll"ii 'p.E!r!;UI;;::~p8,te(!l, in 1,!',aflfl!ll.5 8 pans, :mE!di8i,lii.e ¢:~im:I:Ei '~broLJJgb.rul!l!d ,the 'COUXli~ljl:. I tJ~,~ '~n, :!!:I'b-Ile ~D te.m!;;n :!I!ihlere.s tha:t &tl'Et_il:blng :h. 8, ''id.~:p.be. 'pai:rlili:!8El 'w,a}' of ,~"e~tir!!lg n!1Iiiiily :r'or mOi!,!'Ei~E!I1I.t Th.e~;i" ihiil,V'IB r~M.lITld, 'i~ ~I)yabie ,and ifa:J} to do, And "~'ihll:n they lli0.ve .s-i;:reJt.ehed ~gl.lja~,iJ'y Mel c!J[',redi.y" H hBiEl helped! them. a .... !Jio, mIDju:r.ies 8i~.d, :perii:wm, to tITLe beE11i o:ftneil" ,ah uitiflS.

Strut.tihinJi :fil!!i!Ji;, ,~, '\"':~~i:l1l. diolDe 1~'!t.1:Jy, ]l'i::u.J, d.o iIlut ,nu'!,fa ,ttl, pillib lint!i!!t~ {t'.t ii'!!1:otempi se go :fur~'her ea;clii d;fl:,;.'If. '[~ ell6u1l';] :i1Q't be :8, ,p;e:No'l!td eql1i'~s"~ ItO ,s,.ee' how '[;jJ/r y'QlJJl ii!8IfII 3~_r'ekb. Ett:r,etc:h.ing' ~h.otd.d 00 tailered 'to' ~ 1P.il!rli(lula~; JJ'11,:l,'~'1,iIJal" a~ct;1;l!re, ,~e?tibiHt,.; ;(!!i!Jd 'va1.").rj~ 'tef.iIl~iOO] l.e- ... .eJIJ.1"he '~ey j~ ~tm-lari~y E1.:nd! re]axatLCilTL fh,e! obj)act i~ to !r-edUice :m'1!18~aT' ~~iJOlii; ithm'"eh.y 'promoting. :Ere e'r mlJve'.!lJemr~- I~O~ '~o OO'nl:;ce-n;I;..1i'i;!.te on att!!l~p.i~ ex~reiJ'JJe Jl!e:~dbH:i!i\Ji; 'I.'.!'hi~eh oit!".l!fi ]ea!!l£; tti O'i'!N.Bf:.:t@ooHiling' m1icli, :ll11!~Ut:]l-

'we ,ga'!:'!l Jearn ;i!i lot 'by O!bser~:nl ;(!IJ11TI::tal.'L. 'WaU!h <HI '!:la't" It. mst,i net;ii~r,;!'1,. kIliows how '00 E.tyeten_ H dlDes a>D ,E,panical1eDllIsi,Y" neve([" ,a'l/'~8~~!bin,g, (liJliitiD!llIaUy and ,~t1tur.,l'1lly t-mtrilng 'l1,P mu:s-c-]l\'S ~.rt 'W,U] lui. .... ~, to' USG'.

S~ru't.;I:W1Jg:Ls. ,Utlt st~rlil. It ,~~ ,p8fi¢il:d'IliI~ t!!liill.X±ng, and :nifilD(jt'!f.ii~r;;t~ti¥!iL 'iI.'he !:l~D:it!e-, ],rurit-or.a!Ho,g ~'eeli;rlp, of sitJ'etebi!ITUj' aJJow ~ou to :get iIJ. ~ue'h with ,y.I".i!!.lr rn.u.q~lei3. It ia ;crnn,:ple'~ly S!dij~I;lI1.:;:i.bll!li to U'H!' 'il'jd~vid~;!I!1_ Y!M,l do J',Jot h;(li~ ItO '1:"1lKD!f'r;J'!",!iE'i! to E1IIiy '1iII.11i1f:~81.dio:g d.i!~fi.plin8; ilb:aochin.g ,g;i:u:g ,JlOll: '~hE!' :r.r..aBdio.m W be' ~~etrnnd ea:JJ'oj' 'beiug' J!1!'!J.t'Se.U.

h}'ilmB mUll bB :lit;, 'W,u~h, t.he :n~M" alp.proacil .. 'YoU, (lan/t, need to :b!!J a gI'S8.'t a!~Jll~t£" But yoiJI, do ,D~_ldli.Jd 00, t"liklB' ~~ :!i'ItJ,wfj', ~J:i'piiJ.il.:blily In ,~ b!l!?.::!1tm~llg., G.ii'ii'll!i Y'!)I!I!!" bg~y and miI!;d t~me :to iiodjuS't to '~h'e. stresses ,od:' IDhy~1 ,~_£tivuts:. rSmrt. eaElul.:v SlIJ.d. ba '~g1!IJaJ' .. Th.e~ iEl, na tWliy W g>e¢ :UIT!¢O Eih~PB in a d~1f,

''Wliilli ,y.tJ!lI,.uoo l5!;rnti~ing ~gl!l~.:!liIl'1.;,r' .JlI:lid, a~!l!['dcil!lg fl~i:!q!.IillElil1.tJ)'~ ,yti~, wiUl Leam to, ,e~lIi~ rniioV,em~!]lt :~J:mi:(titiJ'OOif '~bat ma!il~, (roo (If rjj_g, ,i~ iiJ ti:t1iqu~ P:HiJ(iit.ii:E1;~ M.d meri'~J: ~ei1'l:8' wit!b. ((!.u· Qwn, ~Qm~m~!iM,e ,~.:r:ti1 ~!)YZlble: if"hy~3. 'We iilli1l:' iiJU diffE!itof'nt.]n ii~Tf!iIl~'1'h, oend~1'8:J!li~, 'fl~iMHty; iPf,ld, 'tem[per,,;IJ:neJlt Ifyo-u.l>ea],fj i1j;OO!lli~ yOm' h!!tdy awl :itl!:' llU!Jd!~" ,yoi.tll wm, boo ;ub~G ~I} dA!i~!;,do:p ,YOI!l[ iJ)i,'!,!"J] P!:!T" lilon~1 p~terJi~iJa:l ,anll1 ,B"r~,!.!!f.l:Uy b'!,;!.~1d a !~llild;~;~~I)!)_ nf :E!:~]);eM 'tb@;t wili '~~l.J1 'I ifs t![i1I:B.

W- 'he 5' hould '·St· rete 'h

. ". I. '~'. : " . > '. ',_ '~'. : . _ . : .. ~-:. [" <: . II" ~ .' -, "

Et~"@l1'!1l ,~.j)jD, l~I~llD ::;~toJIlI;d~. ,f'ElgElrd[sSl!i. of llgr.:t Dr :OQ:ribdli:t_y,'You ,d;1lI :not mil~d, 00 '00 LU top p'hy.&i.eill ~lclIit~iiJn oW" h.u1l'tl'i ~pt:.tif](i iltlil~t:-tic' ~km ", \Vl1ilJil;.h~r ,you. sit ,at :!II, dEsk all di:1!J", dig dirltdhes. do M!l.IIE8'1h-ocllrk, amllld :!I.~ an .al!IE;Bmb!y HIlI~'. ,d!J"lve';9 trI!lC'~. or e~e'I:'ci!W ~"J.la!f.'~y:, t.1J.e ~me '~ecJlin~qne:il' 1l):F: S't;ti"E!,'t(:ltiing applr'F-:-he :mei!:n(Jds o!l!X<B gentLe and ea!l,}', c,o~jia~.i~,g; to 'i!r.tdividiual, .o:Lflle.!'E!T:LCes lin, muscle ien!YLol1l and fI!e~tni:~y. :So .. if you, are healthy, wi'~bol!Jt iii ~y :s~Hlc ~hyai~al prohloMll.!ii' 1J01)II ~-!liD ]!MJ~,n nil'W til' 81t~h, 8afi:i~'y and, e.o,j{!iJsb:ly_

lrr.i!llrre: if ¥tlU 1hi!J'i'f:! hill'ill !lftl)l' re('SI'ft, ph)'~IClii l1Ii'o.tile~ p-r~iJr~~, p-2IIi1!_~II!II.;ili'I~ Of Ule' tQlfi~~ .ilifiil::l i'IIIu~lt~ . .fir lif!iW ~~ becel'l in~tiiill!l!' ~" :5li!al;!l1"lliiil)' fo,n:ilJm~~Ii1&, pL!eiH'!!: oomult ]lo!J:!" i!!i'f!\1~~IIf:if!liil I>fe . .:j~~~ ~ff:, IPliI",f."~~S<lG~a I tll!;!t;Eli"e 1/®J.l! ssr1 03i !ilit~mn;g, Dr -8;Uorotii!il!' prngr.::mi.

W-' - 'h t' st t· h

,'. . ",enl - -'0 ...•... -re- ~;c " .

:Strnt<l1mlilg (:EL~i '00 d'un(J i!mj" t,hl!l.~ J.''OUi frl~l :ll.in-i:I!:' it:, .ut w!:.!ct(i::, in !!Ii ear, W,il!it~l~g fox a !bus, w~ dtrilm the ro~d" wder ;ij, I!'J LU sha.dy tl'ee ~tl,.al' [3, hike" ,or at the ll;ii;!:!ll:'h. ,SwBfudt be:fG.t~B Sind. afte!" :pohY8icml ru=t.i.vi!t1f! 'but a:~w 8'tnlt.i:h .fit VELTIous tifIU:,S {If the dfilt wMnli. j'1jj{1l eaa. H.:t{~ are seme (i~m p~::

... It'll '~h>e .mo~nmj1:' J:keiore the 5i'.lr:!r~ 'DHhe d8J.J'~

oj A't 'WG'~k ita' ,r\Eili;!~!>a .11L'BII"'O'IJ'IJ:!I, ~E!!lJi!llJOO:l."

~ ~:F ,j;;H;t;Aug O-Il" :!;~(JJiding :fOil' ill1tllLig ti~nf:'. ~ Wbe~ ~y -Iwl r;l!l:Hf.,

I At {!ddl tiim.~1:'; du.ri:tJ.:g th~ (jay; as fult ~'i:.;wJj(iG, whcn w~tcl:Wlg 'l"\f, UElleni:r.I!,I ito' mlL!l.t=li~, 1'eaci'tlilg, 0:1" !iiitting' ,BDi!. taUcing,

'Why S'tretch

'Strettlo1,rlIg" l;Je~~)J;!!6 it. 'li'el;f!!~e~ Jl0'Y!r mi!F.!~, :p:pd '~l£!!li!e~ i,l:,P JroUiI" 001:1,),; f.iH!iiJiJ,lLd be :p:ar~ ,of J'QU1t d0illJy lire, Yw 'Will 'find that l'egulM' s.tl'etcbiifig' 'wi1ld!1) the f(iJh!wing' U}i!l'l~I:1:

fi R;l;!dll!ll~ :rrJTI,1,l~le ten;!Ji{:fll'l and! :r.m,f'I.iu;!I the .bod:y fee] mO:~E!' rela:.'(ed ~ :H,~ip ~tdiiruu:io:ru o(Y .Lill!Jw.ing' fut, fifllmt ~. Ga.si;-!gt iD~b''''~mii}n~ • I[I;l:=l~ease ra:rbge iDIf:m-ot'ic!IJ.

~ H'!!!'lp p~·!";!lfIt !irJj iiliri1!i1> sw::h Ell:. m.'U.;::,t~~ rstriliitw.. (A ~~ru£J;g, r9Jl."i(iMr;:, p[\Q,s(cro'l!A!.iJI~d mlilScl~ ~gts. i!i.~~S be~'~l' tllifiJilI. ~ s1:.:i:'Qilig'. stttf, u·L1irnetcined muscle,)

... M~~e gi;(t,et'l'ilOiJ!8 aMJiv1t1GB lli :i:'@m:lli"i.g" sk.ili:lg. tennis, s~immi!:tg:, and cydi:Di easier beeause ~t ~[\f!piUeS )'W for cact..i"vity~ i~'~ a W',fj,Y' ,of signa1liWi!E' the IDlJ!!:iI!JlIl!iS, 'n.i~fr 't'ne:].!" ;pj.[IB aheut to bE! 'u~E!dI.,

~ HE!IIP~ ]![Lbll:wtELtn. yw:t"' elJll'l"snt J.m,,!:d of :fIIQ;cibd.'~itry, so ,ElS· time ]!<.I8~ If'!J1l d!:l root beeome ,S'~rrer and .stuffffi"

~ n •. 'iY1BJup, 'bv~, ELW,iUBIiI.liirst:ij .IiIS )'W .!>'t.tBl!ili 'yarib!!l1::1 pu.!l:"tI>lilf thEl oodjo, yiftU [UC"!J~ on 'them and g{!~ ~ili tou~1:i! wi'lit tJlei[lJ; :;r(l~ gel; to ruww.Y'Q'lJrself'.

• Hili;illD :lgQ~!i!n t~f;!i rni:ndJ';!j, i!Qllflmlof illI,~ [bgd.y :!Ig. thld· ~h~ hodJy mllY'i'!i!l!l ·foT' ""ij~!:" f!t.Wil sakoD ,t.fit'hu ~a~ :flltt" 'OOJn.~~I::.iJj!Jll. or e:go

... Fcea, good!

111

-H'-I' '" t" '5"t '.' t'" h OW "'0,,, ,rel,lC "

St'[\et~hif!S:' ].:), 'e;;l!:;lY to le.iIII~., B,J,:!,'~ t;.f:Jcr~' 'is a rl:g~t 'W.fj.y 'fII_!!1d. a ..... 'W'{m.g w@y '1;;,0 1;I~reb;:h. The :right. W,'ili.'Y is a ~f:'e]al{~'i' ,!I,'!;liiflal ned 8~reb;b w:iith YOlll.r ;(IIite!fJt.iilml focuaed on. tbe-I mwe~es hejTIg st.r'e1d~.ed. ']"ite ''W,ro.n,g way {:Lmfnrtuillaiely pr'iI!Ie~~~, by rn~!f.i,Y ~[II~e) j,=,!, to hOU!Ri(ie l!I,'P' and! down o:r '~ !.'I111~~c::h to th~ poifilt OfP.l1d:DI~ '~ :r:netl'i!l1cllB tlJ.:U .w.:tui!iiIl,Y do 1fIA)t!l!: h.ut'!if~ fililu:~'i !6fQilML

If YDU ~~~'h oo:IT"Ql}tly' and l\egu] a:r;'] y" ,)i,aiLI wiU fi:rtd that eve!)' :J;[I1D\'~sn~ 'yo!la mm hi!loom!'J::1 ~lruiili:!(r. It w,iiU tull-';l3 t:ilmi!l to '1!Ji'JiSi3i1l 'Il]? l~g'ht, 1ilt~1llS.~ (l(f fllllli.dlIl, gtQuPSr hll't time is ;quJ.ckjy fOir'~t~1! W:itb@ilYOWi ,s'i:.;il:rt '00 £0GI, ,good.

\Vte.1:1i ,rot! ];jegi~, ,~, ,~~ltet(::h. !:lpei!lfi 1@-:~,5 ;!je!l:ll)i!ld~ in tJ'i,E! ~~ MJ".i?~eJl. NO botJj[j£iT:ig~ G!l) '~ the 'point whe~ .YQ1J!, f'&B.1. S! ~l\ti1'd ,h!!.~,~ii:il'JW. and re]31'l:, ;BiB ,YQILJ! twld the: ~~l:J!i.h. ~.f.'lJ.if]l :F~Glill;g ,of !i€llSioo !!no:ulti S!J.ibS:id~ as :fOO :hald. Kb€ ,~~ tifii'li. ~U' l,t doeR :f,!.oQi!:, e;!ll!8@ o:rr,!!i~i~l:lt~i'y and! :FloCli a dil!'.g)J:lee ;Qr'~Oij;b;ii'.! ~'n!W~ 1.3. '~rnfmalille. Yi],u al:ioo~dI he iil!b:~B"OO ,say;, ~]. ree:~ t:be ,E.tl'E.u'n; hut it is not pi!l!iiJ"jf!la~/' T~® lilliilj,Y slrei:t:'Il. reduees muscular ~g'htiilCSS anii1, teil:!t~Oi1 and readles Cible tis::n.!.~s f-oo: tlle d)evd:Op:ntiienlLru .Sotil'eto'~'i.

A~J;" th.~ e;;l.!j~y s~r'E1;Jl:h, mO'fE! a!O'\,rly i[1{iki il!Je .d.ol!l~p.m,e'n.tal ~ltfd.ch .. A.~i!l":l'i iI10 bO'!J!Ii'm:ing, Mow -l.I f:m{}tion of"-lll1l iJJ.cll fwthl"F t1lilti~ yOu ~..JIhi, fud [~ mil~, tension end hol! f{!it" U)=~:5 seconds. !Be' lin ~(ir.1;t.l~1;i1. ,Ae::::JJ~, the 'te!!lsuo-n ,!i.'hoI!lM dimini:!ill; H,IIl[J~; 8~E-iI!i oJf Ji<U!ght1.1.r.. r~m;£!l:lioom"; ]f ~iS:!Il!it:wtiuh 'I::e:nl:4l:1i:ii in'l.'J:\!]W:i.illi, us ~.M8 !5trot.ill iili bl.:Jd u.tJll!oif it, ~l.}oo[j]{';S. j;!'tll~~fll.d, you ifl>~' st~oohj~~ ~ f1l!;!",! T~e de'll:-e~opmel!1t~d stre-b';'b n[le-'too~, the' miIJIi:li;':h;!8, ~[Id i!l1~~I'U:leB :lilJe):iltl<:i'Uity.

Breath:iing

'YOUt 'b:r~(itni[~ ~hould [.Q ,~k!w, .E'UJy~run~.ea1. 3~.d. uM.er' ,ooTIilrol. ]£ '!Iou a1f(:' l;iemii;l'II.._g tqJrW8:'m 'til CAll ;!Ii ,~I:;rEih:£h, il!'Xhale, aB YOI!I, b.;:mud :fbl"W"sl'id :!.I!fiI.d ~hE:!iJ], hooElthi!i ,ciow]y I!lll:' YOl1 !b.o:tclJ tih!J ~f;r~tdi. ,Oti; ]~Qt 'nt!.Jd Y"JUIr bJ:'L'lw,t,.bi '\,'fbi.iaiil: stJ~e.teb&n~. [f ill !'atre~t 'V'M'i:tiGl~ inMlb~b: ,Y'Qll!if '~;jIJll"l;)Ir.e!l h.l~ea!tl"ing' pa:~~r:Il, t:]:U;Ul Y'D!II. :!Ii~ (:i.bi!f:~D~S'~Y !riut r,al!:J!."':OO.. Just !!I~ '!liP Q~, the ~t;rr;:t~.h so ,yuiili ean bif,',e;jl:~he oat I;Ii !"o!!IHy;,

'COuntiing

At frra~, i:i~h:!!Il,'lJ:j.' ~Dmrt nllli!: ,~fttIiI.s, fot ealili s"uJj!,tr.:ih; 't.h[f1; winl iesuro :tb.a:1\ YOu :mold "tlte iP.ro~ te"~(Iil f~t 8 'lODIS e,DJrl.i!.gi1~ ti!li!lI~, A;~e:r ~ wh l.~e, ~~~, wi n be ,a;~il'o.tmmg ~y the '1I1-oy ]t f-eels,J w~th.J]!lJ!t, '~'he' dl~~.rnC"~.iio~ ef l!;lou:n:t;i"O-.A:.

112

¥i;lU..Ji '~u5cl~, are p:li'a.tected by a '111!liI~.chE!!ni.')]')'I, Cf.!Hed the f1.tw.tf.:h ",pF;r. ArtI,y ~ime JlD!J, e~t!lih 'Khe mUJ3dEi :fibBt:'S tno fal' {Bither by 'bo!lllITiEirng OT a"ll9r:!:1~n~t;t~hjJlg}, a iU:x~C .re.fl:e~ ~;JJVfL,alii, by ~~~ n J5jiJ'lll<l)l. te '~he :W1U~~~' tQ oontl['8ct~ rthi3 tec;ps the mli.lscl~ fJ.'(im b;e']ng i1'!urWi red , .rhIlilS, 'li1.letcbiil'l!!ll' 001), fur' lig"h"8rfi.!:i 'tJW vety .1!l!.~Ili!;til:I)!; jiilJi:i: iltJil: tt,y.hr~g ~tI, 8tru~i! (y(!o!1 get a s.imlliu' ifi" .... 0hu~~;:trry m'i.:!.,S-{!'le· reaetion '!'I.(fi~!l .Y~U :~_!ti(!'ide1'il1):.!;!tuy rW~tJ, Glo'l1!~e-:tbjnli:: hot~ ne'fnl'i;! you. C:;I:n '~hiTLk :El!bi::iI.tlL 'it. }'iimf'tiliocltyjerks: :IiI!,w:a)" (tem the, hN!t.)

PUS.~,!dIlg' a ,@'tn::tcll too l~I' il1i: oollnci~g UJj' and dQ\'nrl, stmi[ls the Iil'!..I~]eJ, and! ijI,i;l.i:\i'~;te.'J, ~ne :!}t1:'et~h reHe'l( .. TM~ il:i!IlI;I!ScI;l!ll p~:~n, 851 '!Nell: @!!: [1;ihY!l!i~1 d.sma,~e due t\j]i ilu' mi:!!t{ISi!Ji)J;![(; oo.ouing (if. muscle ~.bcus. Tl:hiis in '!l;~rn ~lOOdB to, 'the f~ ID~~ioi!1 iIlff' aear t~iiI~~e in ~fu.e nl!UBl:te~, ,~v:t~b :IIi, gr~dl!l:d l~~ of ~'lcli!~tkit.Y. The muselas 'oooolIl.e slriiff Wlcli anre, Iltt!:i 'h~.I/rn, 'w g-!!t iilD,t.hlilwn E.!jbw~, dn:u~y !:i~rut:Gb~ iflg' and ~!';Irrn.sQ whe'f.l, ::r'(IU,'tQ ,piJ.im.ing' ,it mo thliQ pi)ir:tt Q1f :pa.iu!

No Gai'n with Pia in

Mafi,y o~~ 'U:1i!, ~Ji'e OOl!;d:~ti@;j)d J'~ h;i~ scheol to thC' W~;!J'~, nf"'.!ll} ~i.If!I "W~th(io'1,J.'t p:rin;~ We learned '~i) ~5Mi'!:~3te pfiMi wil~h ph.J'8'~Cftll Lm:prnwement;" and ''W,e-fe 'tEL'lJ1gr.Lt; tnELt .:.: •• _ ~ha mars it hlillrt;s~ the IIl,Q!"e yDIli gat DU'b oJ it," D!iYn~~ 'bos f.oollEd], StnHthll~gi WlIAM~ td)ont;l (!w:t-Ijje~bl. is ,not pWl"jful ]:,t;:Wfll 00 pay E1~~I1~ 'dart to 'yQI/W bodyJ Jar pam is an j'De.lic.altaIiJLIi tha;~ some'th:irn,g i~ wror;j£.

1.'.n!".l ill'<1Sy Ullil. dE!vGeo[pDlI"::I!lltyj, ~:i:.r.alcliof!iB" .us cliSQL"l',iiJ;ll;tli 'CII], ih~ P~1ililiS J.Y.iigti • .;1\1) not ,o~,actJ ..... a-t:e the :!tireteh 're,A~: and! do ;n..ojjI~ ~~fle p..al'll.

Th is, Diag ralM Wi II G iva 'YDU an Id@a 011: a ,N'Glood Str,e'tchl~J."

I"'~------+-- A StIF€,tClh!,-....;!------- ...

Th~ !3ti;',a1gM""]ln~ diag):'.a.r:r1 tCrf"c'slli~~ th.;l;:: Mrubillil. tlil8i~ :iJ!; ~os:!;,~b:bj) w. .ii~~1 J'wc" :1rI.'L'I:I!ElI!~8!;I, and, ili.e:~1' !l::iJlIl~,ti'le tl!:'l8U£!. yg~. wHI, :find '~h~~ YW'!" fte~:ibil~ty 'Mil lLcfihartililJy' :Uwru,u1::i13 w:ru!:l!ll y!:.!ll. ;5!h:il!!l!It:'h.; fln:i~ :in, the GEiay" t:hl!iu In the dle'll8LDpEr1e~lta] :pn]ilS~" By 8tru[;t'hlllg ru.l:,:!iUlltf;",1y aad :stel)',ltig' tll:l~i!l!xe;d, roo wm ba .!Jbli'1 to ,go beY(ind yam !p'rere:flI~ limits ill'ndi come cRase.' '00 YQ'tli' personal ,POooi1l)t~al

fij :C, ru ~

fa

::;E

~ m ~

..c en

Warmi:nlg 'UI[pl an,d Cooling IDovvn

Warmingl Up

'UICl'T'C ,h;;w Deof~ &,(\;rir:JJC CO;U'[:rWG.lt$¥ ill :r.c~!. ::r'C~ i!I'bOL:!~ stret.i::hit:!:g ~~,e ~I,J! wa:rm !lip. rfi~OU ;(!lire ~o~ng 00 ,rtJ\e~~h, wiJi JJ!ltU get· 'unjuri;!d, 'if JQItI! :5JtrdC]111 wi:l1'wlllil. I:!pei(rjfi~llli".l w,lll',m.i!l1g' up Jiil"8t'?' .No-if y.D1JJ, !;~ru~b. illDrilIfMtfiblj' find n~t 8trufIUtm.Bll'. ]3;(lWOVH, I ,S'i:i:ggDM 'L11,i."iJ~ ,)'oi}ij do S'':I,i\em~ mhl'!J!lie!!l o-f :ge.WIl:'aI mi!ll!l<l;!!mi:"'.!Il.'t (wB~k.il!lig ELnd I3wi!r.igl!l1~ ;!Il'.I!L'lfil. atc.) to '!Nann, the' mU51:!.1Eilii a:ni:l rchlorecli :-oQfb ti!'li$l,l;e b!X:'I~ J'Q!,.I, fi;h'~i;Aja1., 'Fhii.s wi'! ~ get '~he l)l~ U1!(')¥i,n,g, '¥'UI;!! 8~ill h,a-7~ 'to ,~t1:'deh iClM~~t[y Wh;i;!~'MII;:J~ }'(j'IJ. {U~ w.j!il'med I:JP i[J!" not.

Soli~~' ruftfi!lts MV>C fi':jlGri.od t.hcy .;:u,!,.; iiIilare ]~Gly to' giI!~ iE\ii!!rocl if ~l!iII!.Y dloo'tt Wl!!TJ'I'I, up !befu_~ Btre~hln,. It 18 :~~ibie ~ Je~ h~:J"t 5tt'dl:.h~n~' if'~

iI' ~'I;I! I;H-e' in. ~ :rr.I.'I,liC'b. ef ,B, 'blUr},' (ru:i~ :r'J2dJ:l)f!l;!d}

'!i' JU!:II, ,!-mi;h, iIDD :rar, '1;;00 SIJiJ'Il. ~[!Jl'N::;tret.dml!g El IGt!ld JlillJ.lidc, iI',YO!lII ,ElI13: i1illl iPEliJing ElttentilJlLL t..a the :r8i!l]i~g (Yf thEl l5t;udtih

"¥Il1Lli wi!] not ,g,e-t hl;u-t. i3tOO'~htng :i:r ,Yt1l1t1! F.;t~h oon~ee-t'~y (.set! PI'. ,W-I,!!). il'Du 'WillI sense ho·w fali" '~ ;:I'b,'€~ 'i r YoI)ll!! are ~ayi'[1g :;I;t~el!lti!lJl'11 to how tne 5~~h tee ~ a; tU.F.L(!1 j:ruoo y!J 'Ill" bOOy,

He~';i3, my ,B.d,VU~ if yo'll !I!.re eng:Bgiing in 8111 8!l:iiv:ir.'y EiIlcl1 ~s 'IFlmnJng 01" il.:j{C~i(1:g iIlf iI."naoovw; W.mr,ilfI! tL,p. i.liy ooung tb a~~V',i~y YVdl, are aoout to do, but at;8, 10Wlf"~' intert_j.j;~y. ,F.oi' ~;jLm,11~e', 'irJ'o~ a~,\e alJou'~ 'I):n 'r!.lir]l-wa~k 'Oll"j,og £01" 2=5 ml1'l!!.!ltes (iji:" ullm Y!lJI.l b~'ec:;!Jr: ~ ]tgh,t Sw.e;;iJ;, ,rW.!=!Ikin~ ancll joggU.rtlji [p!f()',.!ide' ;!1!, ~o, 'b.m~;~ WtI/!I"m.-u.p ;[i!l-l" many ,i!..8tiv:i~uE!~ .. Tbi~ win lIl,ttti?!:a:!ie IllIlii:ilill1l .iIfid !blood tI!:lJTilJ)~JC!!L'~'LJ,t'!lJ" r,J!m] '~~L'~~I,! '~~I:-i~l ilf.l[1y t£!I!fIIP.£!T'~'~'Li~~' ~EI ,p:~~,v.lde iifl, efLlee-I:J1.''e 'W·3IT1l-U,p.) 'It.le:n i.'ItrBtlZ\h.,

C'oolili ng Down

CoIII'llen3ely. you shDll]di 000'1 aJi)Wn EL'fi!3!r!3Ki1!(r-e.il:"C by duung a i91:<~kd·do'f¥n ""u.r,-:::dAA[~ ilYJ: tl~!1: Il"LIrlnl ~r:kOtl~. Get YO-UI" 'hef.ilt"~ r,~te back dmv.tl! 'w'1Vi@.'f'\cl~. :;I, ;t\~!l:i;i,nl-l rn~e, Th~r1I ,5.'~T~tch [1;1 'p!'evE!lI1t mU!:iif:iE! iitl~It,E!.1iI.!i- !J:~~rJ ,!;!i:;iffnl1!~5,

14

lHeJ~e 'Me 'Win. '!N8]k }'ID~, rilil·,augn. nine afm?il1:n!l!S that. '""ill hB'lp' Y.jjI!lI tr.! underl!ilaud t'I.:re Jtlkruse "Go 'IYi~1:i tJle fWfl. of the .at:J:.etc'JI!i.ln Once y"l!~, u]]!d:-er!!'l'tall!!d, tht!li ii;f,C:Iml.q'!1.e. i't w'ilJ be !fUj~y w :learn. ~nd 'l!I~e dli!' ~~'hei3 'i!IJ, tJhi!l. book.

N~ite: D6in'e~ ,i!I~ iili\'d~C~'E! 'l:ihe (IE:!J1S, of tne b!l'-~ in \',I'h~.ch :.'ou MID Fl'~b.abl!i '~I '1he !5,1i~OO. Dl;Jt ibeca U!lE! IiID 'ihIffi' JIE!Cp[@' are 'tnl! jtlme.., n ts !il"O~dg,l~ II!hti(t if(IU In~,Y 'Ii "el re ~itt!}1:ch 1m ;;)n~tlJ'\E'1i othw' '~t!!:!n t~e' ,IT'!~Jr-J.1llld.

,!j't:art Ymih i3 ~j,gM w-arm-lilp of 2~3 l1iimnutEis: 'ouililkingi l.-n p[i3a!- vinile< mO\!in§l1'lZloiJ~ .arr:l15! bac~ an.m f'Ortlil aom~ y,:QW'l' Il!'pp~r PiJ(:ll!').

I':

IIUght :~~g!:,j;ig.,il'!~ !5~,iIII9h;: ,aheaD

Fh:.Bt "Mi,n do ;!Ii ~f 8tji'~tch. :t~@n QIL j'(IlU" (~et!l~ ~il~ ;(II w;!!JU~ @i.' oome.· ttd:EliK else ff!:r RIl.l![i]l!Ort" Root ,Y'OYf forehead 001: tl:J;e h@~'k ;j)i~.Yffil!!" h!iin~!:j_ !Bend: g.~ kneE! :;l:n:di b]'.uITi~t H tqW,:Sll'l:li '~'hE! !;l1;llp:P£!iFl T,o!;!' 'bBdk 'lee: ah.oJ;J!ld De 15tl'~i!ght, wit.h th'B root iiut ,E1:l1.d poo:ntf,m;, :l::1t~ght .ub.ooA:H, ot :l:iJightJ/y to;aila,..m.

'No IV" withoOiWl: ii]t:LiU.1JgUi1lg ~lle pOOli1o.n. of ytifLLt ,fill~~, s])Qw!:r :Et:l.O~{l' y>ilii.JJi:' ~]l,ps, rOO'", W;!I!M, ,aa, Y(J.u ikl!!e'P' tlite b&al!:: leg i!'I,~,aight atndi "i'".iI,!H~ foot p,Cf.t_ O~tt'!- an ,I":'i~o!ly foJd,ing of 1St!J'iEb6h m ymllf ,e.LiIJI ,[]!l!!ll:i~.e.,

H:~;;ld a'1I! e!iifly .'i;tJ,\et~h fur 10 fleeQnd!J, ,then. ITlil)~ ruiJ.~ht]y 'r~:f;'the-l" lTIfro ill! devel- 1JJ.)_~li:!ntal alr:etil1b fur' to a80!Jllds. DWIrIN; o"-Il!!E!tF!3tih,

}l'!l}.W stl'e.tcfb rt.h~ othif!'!' @JL Dees oas beg feel (illf@OO.iil!t from !UUl: ,ot1l!ilfff Is OM let1l' ,ml;i~ :fI)e:rlbJe t.b;a;n the Q~heJ1'

fij :C, ru ~

fa

::;E

~ m ~

..c en

15

S~ii:'ig Giroln :Sli'it!!tdili: NEixt. si.t on ~he fl,OO'r:, Cb!i];]; Uri!!! so'It:!i3 ctr }'"MI:!' r~eit tl)~t'lilel' wirth ,'CiIY.!'· hlfi'icls· <9.~ ~t..~'WJ]. .. Ce;l1~'y !etl!~ fO~j;ld f1'i)ilJ; ~,~~ MJM !.iLiltH yqlJ!reel ~: ~sy st~bl:h. In }'ct-Ul" g:t'o.J:rIl. C'!lmi~r.ad :raUl" ahd!!)lItina~ mUi3d.e.5! mUdlj" .11LS. yall. go iill:t.al) nil';: ,st;n;:tah. fJ:o'~!iI! ~n '1UL~'Y stru~h fiu" 115 S~tIDilds. H' jlJ'ii :;I!t'~ ~~il1l,g it J~iglno~. it 'Wi.U (ee;~ ~.: the lon,gel" you, bold ·Lb.-e ,s;t.l'ei!::n, t.:I:Jie .~l;!i;I~ ~ !'ii'h[j~]d. :f,'r:I;!~ it. If ~!i..'9Jb]e, Mith'm:l!~ s'i;:F$!in, 'keep, Y;OI!JT ,BII:mwF.l n n the out.s~dle 'of J('i1,lU" ],c'i!/i81" .l~I:i, Thi.!iJ 'wHI 'lfid:p I;,oiw )!!:.Ili1. !lia;b:uiity .!:11M, Im]E1:noo_

,IEJoihall3 . as _vmfli go iutlo., t:hi:: s'l.t,gjte1'Ji. I!itell!~_blt s~~,]j' M.d :Ii"b.ythUll~riIiIy ~S' ;:ro'!J. ho,M ~t Relax YQl;l!r jaw and ,lib: D u](l~:!"..r1:i"

[III} ]lot be;nd fOl"L'w.a;]:',d ft'om }'o<u:r' he.Bd, and ,~hlJu.l~ii!['a '.['.his rounds tilie sliitJ~15 iilnd piil'l:£ Plt'!Il~~l:1re '011 ~bac_k.

Blilri;jl f1rl;lt!il ... h~p~_

,~

,aon.(lelr:!,t1'at~ O:rIi mal!tlTli,g 'Ehe' irdIial :malJ~l.'i futW~li:'d frum, YOi!.iit 'llIl,pS. Keep' j''C!I!.D'' low{!1: haek: ;A3~~ l.ook (lo!J;t :iTII :fmnt 'Of..Y{l!.L

A:Fit.eT :lfO'!iII f~~ tgtt; 't10nsion ,d~miJJisl~ sligMly" UWlICaw '~bc :iltr,e~ i:f.y gentay 1JII\!!l~i!l'lG' Y'O"'H·~'I:f,l;I. '~jtt1e fi!!rtnl;!iI" inbui the :si:rereh f~ijng. N'!fIiiN' ,it. iliiooiJIid ,fijl;:!.J: !.Ii bi!t IiJ.OO,::Ij)' mi:.euse {F,fj~' ,1';i.{.I~ ,pW'fi/'t:.tf. '!E-l'old f'b(t" ab!i}I,Jt 15, ~~~i)~d=li, T,llle f'0~I~:fi~ (iiI rterL;!j,j,Q]l ~bJ1JU~CD de;l;:w.ear:le !l!~igntl.y' the longe!" [he' ,5!i;'retc'h, :h. be~d!.. .8JO'i1I,~j' ,~m:l,e ijJLi!~ off' ~hEl I:1tnJtdil. Please, no j)c.l"ky. (uuie.k, bowru:;ing' mOllreJili~fJ'tS!

16

S.tr~W1I by 'tille.' f~) ,cd 'tJ1!e.' ~~retcn. IF!m b~ J1t~ 'fat yoWl IUlTI st~.

l'iOO1l.~t :rnakaUlll miti:!i~ :mt!'I,'e:~nt wjj~l~ ,yOUi' i:l!i'ad iEllH,d, SMUlhl~fI:'8. f),on.,·t ti:y 'to ,~It!cl'li ym.:![!" :fo~o,eheflldl to J~:l.n... :kl!lii;!e·, 'Ph'U!il wlH O:D:~'y ffi'I,l'Jiid JOur en CI111'ii'ers"

!Be· i:lI!lJ't"! !the :toot. of '~'he, leg Ihe~ng ,l!ifui!lJ.R!mtt:d u,. 'wprig'IiLt;, with '(hi<:: ,i.iIIJli:lt: ,oncli 'I©lTIs. relased, 'l"his wiill :lI..eep yo!)" ~lii,gaedl trumu:gh the ankle, klii,ee, SM. Mp_

N~x~,. iilit~i.i~;h~)'I, 'li.he '~,ight ~eg 3..«, Y'OlII, 'hap, tbe,le:li'E; ,I~g Hnt, The sele '0 [the 'hlft foo'~ !lJtt~ld be: f~..n:JJ 'n!i~ i:n$ide flll' 'the riiJiht g~f,ie~ le~.:-, ,On :not keep ,the IhT.I~e ,of Il'be S:t.r,~ht 1G:,g "~~kGd." YOu are Ul a suaight;..'teg, tIlBil1't""kfte;e ~j;til)!r!.

No-w, to ,E;t,l'Ehilil, the b.&mtl~tt.lll1ig.s arwdll£l(lt s-i!1", o"f"~h:Q ~J!~'WN bfiCk. ~ !;\V.Hi :1'G:~1 a ~Ltet1}u iH the fuW0r. 'ootll:;, ethers WO'1Ji'U, bend ]ort'w.ardi Ir.am ,ya~r hips as you e';:-::-· iliail~ !lI1I],til ,YO!U, £8al,ll .v 8Ty ;!jJ:if::'h~ I:'lt~t;th. .H~'Id for 10-.15, :;;;El~(I~£" Brea~ SICkWly ~nd! ['hyi~b:m.i~Uy, 'EoU!l!'b, th~"qu~~iI":~~: of' YOl1,E r.igh~ ~hlgli to- iillake sure that the.'M!l '~u sele !)@.'I't:!, re,J,f.I~1i! d!" '.n:'i.!~' i!I hOI;ll hI,

11.. A. • _L~'(" .•

vB I~~~'; :o,'OE, ,tlI,6,-L~t;,

fij :C, ru ~

fa

::;E

~ m ~

..c en

:Do mJ~iE.l!tI£j dJis :!:iitJ.;!';itclt1 .R"ruEiIli tltEi hJ~B. Hi:c,p Y{ii1lJ!' iilh.iiJJ ta a mUlltml ~\i'~~i)J1!. ,~p ,~~rr i:lho'I;!!Mij!1"'.5. ;iI!!Tid, ,sl":m8 :rEla~Bd!"

Do 'not, ~et YO,OUJ.' le~ '~[I!n:l! '~ the 1!ll;I!t;-. ~f'; V!!:OO.il:!>l': t'tiljS, OOllSI;Ji!i m80wUg)fl;·' tiI!l;ent. (If the le,g aM !Illp.

If j'O"U 8[1e 'not, ~t'Y fl1e::rible, l,l{i_e 8, it~weJ: around Ute ibtt1.itmJ, ~ yout' :il'ollYt to [lIll this ::;~tet,{:b.

,After U!i~1 f:sE!hmg o:6"th'l!i i3i:1!a;y' :!Ilt!J'\Eitrn ,lilaJE Sl.tlbstdedJ, s~~o,w,~y gOI UJJi;o tJJIll: d(:vc:to,~Mt,ll :il'~~l fi:!r '11.0-15 seC(lfn.di5l, Y1f!i1!!! ;r!I13Y 'only b;l!!,v;E! ttr bend firi!9Nard 8: &nMJ!I;lifl 'Of an incll., lTIhJI mot 'Wcn":y ;!I!OO~t ,hiJiW 'r'BIf ,YOU, 'e.II11 ~_ RE:!JliI1i!1:!mlbE!Tj, we .l!I08 aU mlfal'e:lIIi~.

Sbw,ly !l:onril~ nut of the 8tin!i~h., DOl t'ne ,E1111Ilt!t Bl:rel!lc:h. 'Oil 't:!The ~e-t o;J~rle, Ke~p the '(1j'Qnt oJ ,)!QIlli" tibmh. ~~eb:l~, a'rld! }'o~r :tOiJt, 'l;IiPr:~ht, with S!l1ikle ~ml 1!iJ)1!!::; t:!:!bK0d, :OK!I 1!It.L OOSjf Mooooh fM' 15, ~~ O'JWii~ and ~lIQlfI. slQw:Dy Dud the d~ii\!iIO'p'.ITlllM~.al' phase oc the: :l!tre~cl;t and 'bQ~d 'f:br :Ul-l;5 seeenda,

[!ii}¥CIDp! YOW' ,ocbUj.~y W s~_retlCb by oo'W :fC!!il fe~1 :AfI,;jj, J'J@'t b¥ ,DOW ~lU: !"C!IJ,:!. i!J;JU) st,r.etJih.

,[t:e'JI!!!a~ the aiMing ,gDo5n ;:;t~'rn. :[1m,"' d\QBi:;i t.h:i~ f:e-s:I,.JiJ.:;; c!:JIm,p'.!1r.ed ito ~1ii!3 Fnr:!iit. "t;ufM' ~UIJ! did i~1 AJlY eb;(UJge a'~ ;[Mm'

A ftul'!I1ber Q'ff ·t!i·i~~, ;;Ire I!ruJfE! im~m,nt ,tha n OO~'E!I'r~J:atililg Sia~l;!lo/ "~f11 iriCil",Ei3!ifng nexiibility,.:

t, R8r~il:i'!Zll1i I[Ij tl3li15~'a~,erJ; ~!lKfI 'tI~ f!ii!2t. ni;limd:.;. wri!i1i:.;;. :~DIJIIIjjI!3Iiil~ ona j1JiW 'lUJlen ~trr.g~in9

;l. ~~(I1niFl9 how :1:0 'ril~d ~fld !!%IIY~I 'lifie' nJ9h~ erneunt !l:!f tle~jcti"i In ,e~c::h

~~n~-Kh .

3. AWa'tl;in~~, ,pf' lower D.alk, nEtld ~n~ ~li:toot-dt-"i~~ i!lfI\tI ~ aligli1ll'fl$nt dl.!jrf!~ n11l: ~~!'e·teh

. .!i. Adl(l15;ti.fi~ to dClrl~ chang es:;, i""!l!lr"e'i'ery ,i:I'ay 'ill"ie' tKI~y ,f,ee!!s. i5,1r,gt.~!~ di~,reJii!!:

.Lyi'li'lg! Groin StreX:h~, Now lliil! {!I'lI Y'U!oJli' ib~!k; ".',d~h, 'li'h'E'! $'O~e8 o:fi' ~ f.ee~ tnge.th£J', Let J'8-lli' 11;:1'!i!!!!l!s 'r~ll 8!,pE!ll'L R8~::JiX ,Y'C!!Ir mp.s ~n;iS, ~~t gru'ili~' give j'w ,£I. 'f'1I!~i" :rulild stwwh :iJll Y(illllt groin" ,Ei'ta_y kn thia ~'e.zy J:'e~.ru::c~l·BID-Si·· '~i;l)n m!" t111} ~eCQJi!dR" .Bl'OOltne deep~y.

:I[~t ~ IiYI il.Ul.Y W"LI1IJun. Thi!1 :!itrut'il'h f~!llllli§' here '";'vtU be ,s!J!ht.1e"

1E~lon~itiliQ.ii!J .Stretch: S]H,.!":ly slr-B.ight~.IIII 'oo~ legs, With },'iJ!U!" ::Ji1f:lIt5; U'f.'!!!:r:-·· head, :re3clli o.U'~ "'lith j'Wlt hiiilldJS while ~o<m~g yOW;' toes. :H!)~d, fO:t' :5 see!OO!td$, '~helll Nl!3x. ~pe.at 3; times, E;!I!i!h til!El!e y>D!iI .• ~b'i:!tcibi, f,!i:!lliltJy pu]] :iin. }'GUII' :::dJdd[[~ii~J!:Il ilJil.illiJ1:'Iri!:!i, ltD mab· tlie .t:Wdldl~8' of your 'butl!y thin. "F..hii~ fwJ!:;; :many g!)(lcli" It s!l_re-W~l~s -i1i['.nn~8,. ~hQ.tiJ:dec"8, s;P~J.Le, <LbdO-jjjJJ.iHill~ .• a~ well ~1; JljJ.tl.:i:idr.lii .oJ ihe tib G~,cJ h~. ru~d aE~klii!~. 'lI'hls is ii gI'-@£L~ SltOM'Ml 'tJa db .flrst 't.hiliriJg it} iiJ±ii!J mOl'rrling whi~Ei J>tiU in bed,

fij :C, ru ~

fa

::;E

~ m ~

..c en

Next, bend tllnllB ~1IJi!.e and genHy pu . .u ·it itiJiWEJnl ymlll" '~Iii~ 'I1nHl. you :f8B1. 8111 'Ga£!( ,~t;r·GteJli" HoLd fur 00 S!!:!!Ouclls.. You m;!llJ" fre~ a streidl . .in ~ut'" ]QWl2i' ©itek a.ncli bl~tJl:.k oo"@:ie ·I.l!P~!i LeK-lfyo'U. do riot 'ifee\lliliny s;g\e~b, ~Ofi't 'W~r:i.'y :!'!Ioout it. n~i!I IE> an e'..'[Ili!iUent IPD::;~tkl'l1 fUF '~ruB e:nt:i['e DOrJi_'!,<, good! fo[, dl!l!' ~O'WBir DElCk and vety :r~,e!;3'KiJl.g W.hertlli!J"!i" y(!<u feel.a S'~re~h, or oot, .~ ~o~ sidles 8_lld wTI1pare, Di:i l!IoJ)t 11:l,olld! j'i:i!IU' 'b;re;atlfn_

iRc.LCi.C.OJt tiM:; .~y.U:Jg gruiii~. st:j:'Mclli and J:lel;Jj~ (0:1:" so seeenda .. Lat goD or ;any t.iEifiliE!LDIl. in jI"Il}'ijr '~eeIt. ·nlJj,ncl!9<,.~cl '3hmdde:r.i:J, YQ~ Im{lij' w:;!n't tc' CD '~hiE;l BI::rek:h wi~b Yi;il!li[' 'Bye,s, clowci,

IB.e:FIid! btlti:J. k:[II!3!",;j:S iIlill.d. :rul~ O''P·yt il'n'i:.o fiIo'll.'Il: ~idlil·. W~I.il.c resti~.~ tlU j'ui.11" $<id'lli, 'WlC .YQ~i' hands' W ~~rSh Y:oI)l,I!!'GIelr up ,illlto, a ~iUiDg !}(l,-'I;iI~~i;lT:I.; :ay using j'~.'t" hands ::lim] ·81'.mEl t:hul:l ·W.!:Iiy. ;you ·~·b t'M pt,B~'l1.n!1 U:r' .1l.t.:rES::;' off( th'lli blll!Z:k,.

Ntfiiw 'repea!t ilie S4'etiihE!8 f)OOT ]fOUI' m.maltr,tlil~ ic[u'Yri!' yilt[ Il1h:9lngE!cli B!~ Sin~ Do, yollil;l f~] 'Illior,.e '~imhi!!l~ ancll less ~ i:~<lJJl bill{Il1ru .S!t.:JfJi:_tc'~iLii:~

,;Eij'l\iimiilji'.n, RY ,~u.lr\r.rJ'~:_· _ ~ .. "

'The!;;e ;!!ill!;! ii~E'it a '('e-w [3~~he.a, to, ~ YOI1D, S'~~.1:ted. 1 WoIi!n,t y.r:i~ '~i1 '1;!!I!!dt'lJ~Ei~!'l.nd Ulat. ,Eli::.:fEtihlJ1J,g ill, nu~;:I. ~nlE!B~ l'[t fle,~~b]~~ty. YO'D!I" 'fli;l!Jcibiil~ty '!.'I'm l'.iill!hil'1'~UY :mrliiPoo ... e' m,th :P.Topa[ 8tir-eooning, Sh:;retll.ih with £el;!li:iJ@3 yt.)'11 cam, enj~!iy..

M:an:t '00' the '$tre:tditE!; :millillllid ~ Mehili 'roC" ,2QL,:~nIli SE:!:lfil'l,pS', 'B!l:li: aTi:E!r a ""hUe the ifTme \\'cfi<!! fl'!i;lld ~i!:i'E!'~che!j: ~II~ ''!-&!f).'- ~~f~e.~i!flfl~' ~o~ Ffliiii ~ai"lt ~ "@~<l ~ :5tr'e1cn 1000ger beCal!R!ii2' 1((Ii1ll ate extrci!l 'tigltrt: mat Ilia~ or )lO!Ji ,a~e just efljiD~i'l1~ 'the, n:~:tcb. Q~ ~(!;!J m~,~ lfiot W~~~ 'w !to!,! ~ :st~el1l of!i!!l, iO!l.9 IftIh;j}f'j ycut' bod~ ~lir,eai;ly 'tfe:'i:!15 '['alrrl;,' l[mt;J;er.:,tr..i~ ~1lI11l;!I ig!~eri;lll:;, !be, 'YO/h~iI'i l((il!.l hQI~ a ~tret(lH1! fo:r ,~1 Iii !!ietooos. RiE'lJ'Ji!mber toot Ii'l'D t~ .ida~' i3rE 'thE! sa1m' 51) '!{Q~ 1i11~, {[i@II1!~1e ~eol.J'1' ~tfE:'tdiii1l~~ !J:~ ~ow i{Qi!i '''tLe~ at"~~, n'!eRl!JIiit.

in t:.h~ ~D~IOVIJi ng: !;iI:1!nio.n (Pp. 26-103:) .a re all the stretches i,n 1Inoe b!iJoik', with instructions for €:ilch positien. They are g:ro uped a!l::,ording to bod~' ,pa!l1s a ndl pr'e-'S!:n'be-d as. a :~e~ies, !but ii!lny 0" 'ttl eFF1 ~lIiarY lbe done sepa,rattely without: d!O<i !i!gl the, IE!nt~1'E! IfOiiJ'ti ne,

Note; Vou need Irlot stretch .;;~ fi;lll" ~s tme dlraillili r.g!5. in.Cilieaf;oe<" Stret;d'll by. how :Yd u feE!l wltn cur 'tr.'yi 1'iI9I 'Itt} ~mr1a~e tl1 E!! fug U~ii;! in, '~nl2 di~awii"!9.g- Adju~t. e-aeh gjt~t:lJh to your I5wn p!!fSOi"la! fliEiHi bHity. wI!'! i!fh wiill' 'Vrny daily"

Le~rn stretches for the' Viii rLo~ p\GI rts Off the' 'bodYJ at fV~50t {,QF:u;:o:::ntfalin 9 olli the .:!II"e.as. of 9 re.att~~t t:E!lI"IOio.n or '~i gMn E!oS~_ On tn£!' fi~;tIt two ~\age:!i, i:;, a gUlid~, to va ri om rnusdes and ,body pam" wuth referen 00 to the paige' whil::!~~ e~;;:h ,ma~ ib('. 'fOlJlfi d In rlM~' be ek.

'S'I~et~hin; G'fTde 11 ., 11 II 24

IRelaxing SU"E,tthie5l for VOUII) Back ••• ,' 2.6 '$,bet'ii:hes ff'oli' the ~e~5 .. foot

iUt!l A n iii: 1Je''s, ................,,".. 3:4 :5,b·et!tne5: 'fo~ tli.? ,ltI:al!fk" S~ol!..lilldli!r~,

anD! A.-m~ •••••••••• "" ••••••. ,', .. 41

A Seriies of S,tre'itithe'S fur '~he: L.eg'5, "'" 49 :5,t~~~lfhes 'f'!O~ t.he ~~er [Salck.

HiF!'1ii .. , Gmi'n. and H;aftil~~rj'li1gI5, •• " " " " 54 :$,tr.gt,dli!i!5 'h;JI~ the Bi!!i~r.::, IiIl;p5,,;

and LI!!!g!!!l • _ • _ •••••••• " •••• " " , " .' 6.3:

C ievirt:in!!f¥'Ouf fe~t •••• ' ••••••• " , • , ,6S 'S,t!;! ndii!!i!9I Stm"hes, 11'01' 'the. legl5<

i§iIn.cl! Bip,s, ~'" _ , ; , •• e " ' •• " 111

Stam:~Tngl Stretdill!f;5 fgr"the

UIJ1Per ~ody "" •••• e •• " ••• '. ' ••• '. '. 7~ :5tr'eW'iling on a ClilIillll"'lJp Biif ."",, •• ,'" 8:5 :51l!rettlfies f'Of tH1e' UPliiler Bodit

U:;.i 1iIg! ,;3j lowel _ . , • _ . , ••. , •• , • , " , ,gB.

A series !fIif ,5,hetcm.es for' the HillI'1!!:1is~ W!"i~t5 • .and lfo(f:":ea!l'nlS • , , , • " " '" • , " " ~B:

S~t1Lillg Str'~(H1e~ ,.,." •• , •• '. '" • , '. " 90 Ad!va:nted '$,tr>frtdhes 'f~Ji' 1:1'16 ~e.QS.

~Jid GJ"(:!'lili w,ith ~ E~~,i!!iI:~d, , ;.; .. , 9'4 s,1t~dhiJ!l9 th~ 'Gh'oif!1 ,a1fidl Hli,pt$

~n"ilth 1tJ~5 Apart .. Il •• Il 11 Il Il Il I] I' ., II I I' 9'7.1

lLealll"rfi n91 the' Splits " " ' , 1'O~

' ......

:5...

'::>-,

0. o o

Stretchling 'Guida

. .A,.------'r.-----4--,Top, ,,1 !ili"':':&tf...-2'j', ~J a:3, 96, Ifill) ..._... .......... tr""IiJOr""'~

~,,_-+--:i!-~~ ~ !fif ,H~~: ~,7. Eil .. $2., 74i, 1(!i]

t----I--+-- Si'clte ",:f ltIip: 2liJ;....2'l. &2, ~li '7:2., 9:2, -Tir--' HIIij~'~, ~HlCI FiO'!)et£ iiEi.,~

~------T~p IlIn~~Ii';~'!Jl\42-47.'m! 79, 6:~, i"I;]i, 8~'j', 90 .... :91

--T---- ~H!fI,t ~f >S11{i!UL'dtlr.: ao. ,d;7" 82:-83. B6

-----.---':iI'------,i!:hie-:s!t: ;:;,'], Eit:l; si-sa, 81, 9i

--'1----- iir~&ls;~ 4,1. 32.87

.......,.~---~----- ~~iri:; ~J3, 51....5$. i'is..S0, fiiS-.IEI3,~, 'i""', 'j'~-!l'!i,9'4l-~,O:;-j -......,..,.f------ Q!uiIi[h1~E!p~~ ,::t1~9'. S~. 7..a-75 ~------IIi~!bii1!l1 ii.iIl'ld~: ,'l.,?

""""~-----~- Am~le:, ::f:I=37 F .d11J-;51~ f.:i~. 'j'1~H" 1m

>=iI!1jf= A!"d!: il4. oW

;;------- 5f>!1~: q' J,ieok~ ~!' 011,1'" 80 -.."..,-----"It-----, Uliilile:r' 1D'..arl:il: :MI', (bO" ..j,2-;U. 41;,00. 63--64, 31-a2~ EiD, ~!iJ'-g,:!,

~\=== fr[ceP!ii ,1;9,..-415; 00 --~~~~'=""'''\---' ~~I~ gl'lDl!!i_d:: 411)', .:11:3, 41ll, iBli:I=8i3. m, i!~ ....,.,.-'rr-----IE~ '18. 1':1'

."--w----.:iIP=- :!i!dgl !!if U,jjI,I1!~'!8!!.1*~, 4i~, 45-4::r, 'j'9~1, §, as, iliw,

. . '93-99

::_.. »,

-;.;ry.------lFiall1!ti[I1'I::~. ::;8-41,:M'~ ~~"W-li8~ 69. ?'.'li-':1':; .. 'i'@-T1, 'ild~la~

-r-------IDiKI:: o1i tiJte;a: 11. 54;, ~j'. ~4, J!.iI!I2:

---:i-------'cfiii': 8~_1:1. 71-:\f2 ,,_------IQi!.l1li'd)e I(!(fi' t~w'e.r lli~ ;1i,:~

~ .,

Re Ilarxing :Stre,tches, 111,01 'Your Back

"1'h:is j)!l a £eries of very easy stretches that ~ can do, ]yiIJg on yQli!if h .. aek 1.'hiil;l s_e:rie~ '~I;l ben~lfu~iEil bE!i!.8,illIE;!' e~d:1I ~~,tLO!!l E'i~~rtch~a 8, rhm:lly :lI!.rnEi, thai '~El ,§:ein£i~.!.d]:y :hEl1!'di 'flo l'l'.l'].:EiK. You can use ,t.h~s I'[!ut.in!3 :fOl' ]!m;~Id, I:!tri!!ti:!D.ing and lelaJ(ati!l)ll!.

:R8 h:rn , with lltmi~1l:8 bl;.:fL~ a~lidi ~u~.c-l>' £J£ },C1'1,1[,' 'feet t{j,ggtltet, T~~~ oc(lf!~fQr!;;!)hie ,~Ji.J.tblJn willi at!'l!1bl.:'ifl, ~IJ!lI1:' gr!J~tL Hold !For SO ~ond£. 'iLet the EYuJll ,of' grnvL~ do the sJtN~'!.'i]lg. 'YoOiI]I iW..ii!~ want to. 'p"I1i~ ,III. ElEnaU ~milJ;W fute:hind 1f'Dl!Ilr Mad. rur' cliiiJjJji'brt.

Variiiltr(;ljlt: .Fl'DllIlI t'n!8 .I;yjn,g groilll E!t.re:tcn.

~.DI~Uy roclt :rom 'li=JgB .u::i 'lJ1ilil! u:ruiil {~'" 001;[00' tf~B) back and forth 8!OOlat 1(Fl2 I!:imea .. Thaaa :81',8 real elllsy. mO;II.e'mIlel1it8 .of nO. IUU;t.I!i t!LI.t:ll t!'rt'l" i~cl:L lB! ci~hcr. uu,Qo~j(i\IJ" l'nitia1te 1T!O''i'eme:!llliS rmm top' !IJIf' }!ll]1,]!", nipR 'fill:l 'wl n :gen.t!.}'" ]j~~h~!"' 1!I[J;i }"O'llil:' b'TIlIlD and hi.p!h.

Ii'ring ::fOUl" kneaa i'fo.gethl!!r:' and ["-est J.'OU:IF feet on the :~iJ0:[,; Intl3daca' your fingGf:E, b~bmcli yom 'tiev.(~ w~th y.ofm· arms '0 !Ii, the f[.oor (fig- I). !Ni(tw liffit. the: l~n. le;g ilIi'tII!lr ·the :Eight :!rilg (r~. 2) •. f'.rom. here, use YOui[' l~fL~ ~gg' to pun yoW' ngl~'~ leg. ocrwax'd the noot (f'ig.3) ijilt:l't y.ou feeJ ~ (foodl swellii::h ;(IjJOIf!iJ!:' the slde (II' tPe' h~p 'Df, :ill1i the. lCi'W~1" iba~k, ·l?iehlL"'~ Kee,p tn,s 'Uip'PE!I' 'Wltck, lklitcl:: 11:If: hf!ioo~ I:lht}ul-, de:rs, i:l!.l1Id ~UOOw.!:i' .Ou~ Mil the :!loot. H,!)hl fut l~O s(:@rllds. Th,~ idrw is r~[U t[), t[)t~d~ ~~E' floor ~t.Ju'hjau,t ,r-igh~ k~~IM~ &u~ ~() ~~ln~G.;.j! wiit!~i~~ ~r Umi~·s. :Re~t the !St~h for ~'he' qther. ~idle, ~!'OO~~r.u~· th~ right ,Diller ·the let!. ]$g .tilnd, 'pLli1Hn,g down '~ the :ni!,.fJ.t. ~I:lide ;UiS }'ij)U g!lt inr;.o ,UliSl :9trutdJ, th.e:1rII 'br'Fili!.li~'1lii irhJ<thm~·· !J.:afi'ly as j'UlU. strut£Ul,

~ !Do 1liD! holti! 'your DFe"3rth .. '"' I!i!i~!:~thc (f.nrthriJtij~i1II)':. ~lF:elmx.

:I'r y.nu ha.,...e fle:~at~ rrmIbUe:Ili1I!li nf dle, ]ifJ"""l;!ti' bo.BJ::k. this i!Jtrret:.l:lh '!:"'I!i!ll h.;!lpL El;l1'i!: 00 rxitr:ft./ul. HoBd (10* Slrctcl1IteMJons ihhat :iecl good. :N'e ... e:r;" stretch to the p'l]oin~ Q~: [pail1l.

PNF J\i!!d~Jwi\ilue: COJ'1~TU:~ -.Rd{!1T_,-SJ'r"l!ldie (Sf;!!! pp. 2oo'-209j

.~ ..

" .-

",

'T'O ,diD thl 15 " 'hold dk!'IT,f.) thG tilg'ht l'l'lg ~f.~t,h UJ:i!I 1t&t leg, ,EJ.:!l, YU:l1 ~['y '00 ~!!Jn th~ ~'~gh~ '~eg 'bfi<cl:t '1::0 an iJpnght 'pOOitWii.1'-~lls, ecntraets th~ m'!.iS.(:'IC~ of '[(he 'lni:p :!I!re,(! (ji.g, 1)., :H'old the I:()'nt['.!!i!l,:~il!lllJ, :fo-r ffi; seco:nd_'I-, then '~l~ ;!;lInd do t'ne' pg:',eV[OIlll:i Strut.di (fig. 2). '][',Ili~s !;8!:!.Dliliq,W!l is ~t1or.] :Ilbot pe.uP]8 w'h.i!.!! i!Jt1"e tight.

OJ

~.' .

I

Too llI';educei' 'ten5i;iOO!'Il rnn 'Ifila Ileck: Wllilra st:iJi.l, lyiLn~ o.n t!be tilOO]'; :yO'1;'!! can stretch ~OU_l" U]lPeJ{' ,!)'p.i ae ~,d neek. l:nterl:M:e' j'6'Ur' :tiing~re 'be-hilld y.,inlr ~ELd .!It ru;bolll!i!:, ,s:fir!' le ... eL SE[]wly puH }'!Jilll" ,r..11!~0l ('O'~wa't'd ~:J:i.t~1 yillliJ ~~I :II! f.llig~i!;. ~t~t.'(!~, I'n ~.hF..l I:m.ck, ilIftl!ls !I1~k_ Hold, {:Oil' a-s :5!l!t!DnGS, then SiLO'iW1y :{!et~.:rn, t<Q '~Qe o~'i'¥i1];;;i.'~ sta ~~ng ,poo!ti~n. Do, :tn'll!> ,3-,<1, tim'IY:I, 'bI!! ~~:I!l);!'te:n: up "Ulf! 'llp'~r ~];hi~ ,£1n.d, :rlJi!rik. ib"ri:.J:dIDJillIy. Kre.p'~,jaw :OO:1:mred, !];Jailll: '~!l:ttJ $ligh!tly ~ep~J:'fiJ;td} and kiilc,p ~1"f!;:Jjtbi:~' •

.... TItEi ~i.atloz: nEir'lEi [a tha lo.E1Il:i!i:it aEld, [nr~~ Mr~.,re oilf Mill:!- ~. H .m~U~;JI~e'.:o :in H'Ii!l' iLJ1[1bl!i~'];il1!tir:i1l r~hh~ ~111J! {ifI.Wl]::!" n(;lI;!I!;)',!)lld_ t.f.[!\';i!f:. OO\'i1'J:i'~ e:JiItir~ ]8:Ii("gth oJ oo~ 'i:ti.gB ililfld. ~ 111 'Ii 'bl:, ,tI~, BT L~.t ta"".

,f1W~ redi!;Iii_Kq4!e~ Gro'l.tro"J -RlJlcr~,-Stff!tch.. From a

bent-knee ~J:iio". ,liltQ:.i'I8iOO yoW' :~Ullgarf:i, 'ban~nd yq!J!f head ~Ii!(!,t YO!H liIeor:k}, Before iiilweteh.irJg' the 'biJlc'k wy!JUI' n~k ~nt'~y ,hm YDW"," head !!,!l.P"IA'1II~, ,:;Lt:tcl! '1'oL'w,iiiJ:'d Oil the JloO't. Ti:iJ~JJ 1l10rlM; the b\!l!clt of yVlIr" :lnea;d dmvn,~wd tgl!N~~ dlle' :i1(100' as :r(ly ,~Ui!t, ~n~8 mO'!.1)!irrL6nt. 'w.iUiI. )'1rUr. hands ,8J1.d ;A!I",lm.!Ii. H.oLd rt:hi3 is(lm(::tri~ Clo(b,itfi(:tiMli fbr. 8---4 al300I~d&. ,Re]",,_K for' l-~ .geCI[ioTI;~~ thea gen'tiy :p.!iU :;iou:t'.~. ,row-ward Cas. in the p're~joos s~_reooh). with jlli)u:t cihin go:ung '~'nI;l.1'd! YOUII' 'n;a: ... al '!:)loW yo;g, feel a, lr:thld. ii:!JiUifllrti!.llb:~e s,tr.eitch., J~[J1d :6"i;l·r il!i-.5, EE!'C'lIIIld.s:..

Dtii :2",,;3; ,t.ir:tl~s,

Ge:rnUy :1!l'll1J j'frUli" head, and Il;:hin ~O"A'!i!n'l, j'(¥L!;r' ]e!t kneil!_ Hokl. for' ij-!1 6BOOn:ds. Iielax ;!I!nd ll'.lwer J1l!'l;I:'r .lit0ad bndk: d~'Wn to the f~OOil', ~hl.!ln puJi~ J,1"@U![' h'l!ind gei!:1'Hy~QWiil]:,d YOW" :right knee, R-Il:Jl.ffiIH 2;-.3 '~::;,

:~ ru ~ m

:~

"C ru ~

.c en

W1'lili t~lA!i 'ru.:llli:j.'k ilJif lfUl!I!ir hi!!'l.l![lI on ~hil!' :fflD!J!r, tum },OUI!' ~bj,rl! 'w...,~td ytJUir s'hCl'iildu.- ,(:u~ :;fou :k~r:I];! yuurh-ead 'ir-.E!'!!;·tfng 00. the fl~). 'Turn },,@,I;U: chin ,anly,aa Efti:"' as J1I iiftded ito. ge t <.ll1iL EI EU; Y .!>tr ~t 8.D :itn. tlD.il! !it d8 of Y(llI!J:" neck. Hold Foil' 3-5, it-o{OMS, then sh't:~eh to the ot't.ieJ: aids, hpeat ,2:-..~ times, Kee:ID' }'OUi" jaw ;r.eI;l!!:S:_:e;cl ;9'00 do:rn.'it i:!l[lild J'OU'l" b'~eoth. --

:S:hG<Ili~lde( .. IBllade' PI"lI1Idh~: I~li;e,rI~~ j'~1j.1f 'r1 ml~r.'s behin d }'"'Out head and :g..~ yOUI" :!iib.O'll'~d!BiI' bh:ulles tongE!tile:l"~ create te!n5.Wn 'In tbe upper :bac:k iiI!~ft!. (Ar.=!. you di) EtilI~S your chwt snouid JXLO''''''C :t.:LjT'l¥;;:trd,). Ho1d. folt 4-5 :ii!lliil!:.!il&t thGIl :~e];!I!X: and g~nitJy :pll~1 }'oo:lt heoo f~rw;f!!~ as ,s._ho'LI.""n on ~, 27', rli'lfilis 'WiLi u.illl[!o t@J~·,jse ~M~i[l\ll iIi ~~lll!' iD.ook

'fh.ink of' ~t"E!~HIlJJ tlen!:'lian '!II'! 'the '!le~k ::;i':'r!;d Ei.bo!!J.ldie!"',;l. J.'@~8Kill,g ~he, same ,:U'~, thlCllll ~tro~~g the 'ooc.k of 'Ebs IIiElI:'k. '00 !help hep, the imilli'ldes Df dle neek :[re~ to- ml!l!\I~ wit!lwlJiI: ~ight.nl!ls@, ~P!Ila:~ 3=4 'l:im!!l@.,

ILDw~r Back I?laItmHr,~ Tc :r:Eliel'!.'~ '!i;8I'Ja;Un illl.},llfW' :rIJW8l' bnck, Ht"h.'~ :/,DUlI' blli'L (g~Uir:CM) mu;sd~ and, i!!/~ tJl€: i!l;!!lme tUlllle~ '~:ighteJru YOlU.·· abdlominal mus!!;'~~~ 'ro flatten ywr iOlWe;]: bil!!~" H'old thi~, 'l;le!1lsion !W 5"'"'8 !ileooQ~.!il" UTi~ l'ehll~. ~rt. H times. OoIl!OOniraite on moillltai.nirng oolil[i!~[itd IJ11J15'!;Je (lOO" t.rac:tl.o:IlJ .. "ThiEl pe'i'!lic tl~lD!lJg ~*en;:li38 'lNiU 1::I~~.>ttfu.e;EII, tiTLe bu.tt (gl!.!i~l!:!!0 81ld ar..d-ami!J'jsH 'muadBI!: i3Ci, '~ha;t j'iJU a:~ sible to Bit 'and sti3!!JId mtlil, good 1P1Ji3~l!Irn.

~h:e~I:der BI~ PllIiJ-d1: ~l!I1d Gturt·e~)ni, '1I'ighte-.It-er;: Haw, ~im:u.~~a]!!eo:'U~q~ .... d~ the ilkMylder 'blade· !pirt~h., 't3:11lttelll .Y'D!J,IJr. h;iWew. b:!l:cik:., ;!Iiud tighten, ,Y'DU1' 'butt Ii'l'll£t'l.iiM:i. :t]'Ii)Id aMt!l:'.lM:ltitlT.L tIliJr 5 oocatw!i. ~l:'L~li ffihL't mlrJi :p'uiU ytli!lllil:' Jie;11I.d tl'lir''WlIIrd 'EO' i!l-tI~eidh rttJe h~k roil' }'!!ioU'r' ,nec:k ;!!rJ!ld '!Jp:~ :tkE!!i;:'!);;., ~-t .a-4, t[.mes, This £eBb graat.

Now put onearm .above ~lji' bead (pQ]imTh iL,p) iil.iMll1tQ ot1\;Qt atm . .fiIoWll a.lung Y'Ci[ll' sKie (palm d.a'i-'nll)_ Reach in iD,p:pcaite diJt-e1!r~i!Ii·na. S!~ 'En£!, aaraa 'tim!!!1 to i3t~i;;ch y(nltt" ~'1.h([il!l!ldef.s and bade HoM ~t.I'-e'~ch full" g;.,.8 seoondis. Do botth 8~dea Bit '1!3~Eit twice. Keetp, ym.u~ Ia.wil![·' bm..z:k m~BXed. :!lind. :tHa.t., Ki;!ep ,~~!I" jiaw :r'u~ flIXii>ii.

fij :C, ru ~

fa

::;E

~ m ~

..c en

EI~D:ngi!lrtiQm 'ftretdU;!~ E~~eM yO\tt" fir..i:if(;S '!J~'Crltcvtd, mill. :l:i.t.t:Elighoon. OI1~ YOI!]Ji" 1'l!iJ,7S_ :Now l'E!a~h ,I:!IB, f\l!il",~ ia onmfiJltiabte iln :Il!f.! oppo;;!~te' dil'eetiioll! witJ'li y<:IlJir 8fIr1S ::.JlJJM, ~~s., S~rowb fur 5 I:JI!:oUtlnOs, then r!3ai!li~:,

NevIN ~'i;J;'etoh d~agillll~JIy. ]~{IoiDlt .tlw 'OO0S of 'yO'lltl" illft fiJot :!1:!; J,«(i1Ji E::'li:..ei~·~clllfVl!:I!ir i:"lgalb ,iltu~. St.t~U!.b ill:"; :fEU' .!IS is oom.fori:nhla. I;;]o]il, tOil' ,5, seconds, then, l'e.]J!!x, S,tt',e~~:h thill: ,tiiglilil.'.lMig O!.IIltd. 'tJie; :ll'.:ift .IIl1"1il the ~m~ 'WJJ.'y. lIdld, Nilln i3t~'ihI :lib!!' at ,Lei.a.<ii 5 ~g.nila, th!!!'.n. l'el;(llx,

~ :=::L=L~ .~

N~r\1l" ErE fh!i!1 :5;IIme '~~mE!, etriE!~~b, bn~h arms: :;I![IId both ~ej.li1!, .f.!~Ji.io- H.oidl foO!, [.. EiBOOflld!.B. '~'heT.l, ~(L~ .. 'l',h!a :il!l, 'e, w~, ,!'I.,"rfll!;~~ f,.]f t'h.~ ro~~ii;l!!l, !!.!if the r:i.b cage. fiJ'~n~J:1;. :!;i:~rii.l@l. sih)l}L1i~d!liIt~, ul'"ms. Wli'k'I!l!s,. £ItLd .. foSl3t-_

~

'." .,:> ., .'~'_""':'

::::

- ",", '-"

M a: ¥,a;rhuiolJl of thi..l S"~retth, pml ~n with the abdomiaal muselcs as yQu. M~lLcli. '.F'hiis '¥!liIJi, muk>B ,yO'll f~ l:il~m, and '113 :::Jl b,'l!'E!8!t B~:er-cl8B' lW youii'" inltelITtlill Q:!:'gan!?l.

lD!!J.]Dg thEi~ elDl!IgELtioJ!'I :shBte'l;L'E!B thr-ee it>lm,ea, will. J~BdWl~ t!!!(f]_'liOD .(!!xliI;l, tilli::oit-- 1niC-~S 8nd :i:'@aax ~lJJr ~~ ,ill:nci lIliltLru 'oo~. Tb~t h11ilp, :r!.::ltlm.ll1 O' ... ·~t.lill body ite]];!:Ii!l):1Ji q.iLl:k!W~: y~ il;ouM d!ll! ~_~ j:U-'lit; beMre Ellee'FI<i:rIi,f[,

PuJ[~ :_'!!1l.J!l.l:!"' ,ri;6iiht leg' 'tIowW'rJ your- ,clL£il:'~ with hands Da'bind the knaa, ][;"01" tbJS ~t.:r!I!!~eih kel!:P tbQ ~.!uik {;.r,~!!Ji' head ill'lld:111!l11f10'J:".oj' f1iHii ~f :poosib~i2i, but dq~l~~ o;!tr,;;!irl. Hold ;(lip, ;~~y i;lt~h 'f'oo" 1!}-3U ,5'eoond1l~ :ReiPe~~. lPuIUng' y,j)liI~ ~eft leg 't.V\'!1;8J)d ,Y'O~!i" cne~~" B~ IilUl\1;! 'bl) keep YOUl" IOIWi-er b~k 'ftsrt ]f';nQ J~ea'~ a~~h liSj, fe'lit., doo,'t vrol'Ty. If the ~iti'oli! feels g{lod. use it. This is 1Th ve:ry good :pi)_g~. til[t!il f'01" 'tn!;!, ~,eg Ell' £EiE! t, ,BJ:I.>d, Ib a ~k,

~ti01i!',: Pull y01.lli" knee to Yo!Jt!!r chese, then ,putIll, the knee and ~eg aeress )"iJlI.!Il~ 'bol:KlY' '~Dwal'd your a.];i:pl!)fl~ite. e:1"i.(liu,tder to ~re!'!!te 8 ,S'tre,t£b on the oetside o:f}'~'f' [',i\g]:J.t h~,p" Hold, ain ,ea!l;}" ,1ii:;~E!te'n fm' lfi..,·20 aeoonclif;l" :On IhOiih: f1]~I!'!f1.

it.3irlatllitn~· :1:1':i;1ilm ,a,l.ying' ~i.t~i)!), ~;rj;t'~Jf pull you];" rigM k:n:e~ 'b!:;iw;:I.rd the (!(!J!~5'i~e Q'nbe 'rig'hit. mi)ul~' d.ill't; '¥ttut :hiOiii1ltll5 ::;h C! u ld b!!1i ]llIWB [], D,n, tha bEL(:!k, !!)f' y.oux" ]Qg. JIiS'b abo'!.''6 yam' :kDMe. FItdd fur- to-filii seeonds, Breath_Ii: .ooJ];MxtliL'O!liIDy a:Hcli ~~]y. Re''pi!!'~U reI" the mher 'leg.

,Aft!;!]' '~ulliit:ig o:n,e ~eg !p.t 8, 't:i!me 'jt;o 'y{!Ji(if chest. ,poll], bom, :~e,~ 'lID YOW" (l'~.IllSt. Thll'3, ~e ,~ne.e:m:_rate i9'fi1 'kl!:~:J;I1rL:g the 'M£li: of j'utJLt h<BOO down fii1U ~J£.Ei, cl!Ir~ling },(IU't" head! 'Up 'tcrw,8:r:di :yG1,l'!I' ~Wi~3-

LIe on ym,iX back u.J,th )iiDIIiIT kneea fl}el::eiI, OO-W.u!l.'d ,:!fU!l.II1I" clu;st, P'hl.oo ,rOlJ!1" 'bUHi"dil:5 on j'(iilllll' lowel" .t~, jU.'lit. 'below Yl!!!1;I!r' k~ee!ll_ 'f;fI !'llre-~l'i 'the; :imJsi~.8!:1 ''-If:}'wr ilP'.pilliI." ~~'t:l.E[nd! gFcin .IlIl\BELj, a]owly plIIIH jUUli!" ~egEl O'llit :Iij.![i.d di:ll!.'i'r.i, UlJt~~ }'IIiU, :Fe!I:i 3i"mi:lu. Sl:rulOl:lb" Huidi,ful"'1(I, !;QOOf~cl!I:J, 'Hw Iba,d-t:: ,of }"01,l!r :head ~:n. be fl.Zlt M '~~b,.e floor, 1'E!8frill1~' tm a 5lIIlaH piHrn'ili ,Dr U!p Illif.'ftlte floor' "~Il) th~l,YOIiI, 'CoI:U], Wo'k ~t;weEn J,"Oll'!' l~gJ;i"

Be'J1id! YiJll'r,' ,left kn.ee ,:;l,t ~(f' 8111(11' with ,Y'OUl' r'5g'ht 'band, :P'i,!1.I~ t!:i~t 'be"Ij'I~ :ne,g U]l!! and! G ... e'1" J'!J1l.I" >other leg EJ..:5, EiI.1iCIW!IJ, EL'bO''iEi. "f'!ill'.fiIl y!JUX' beE.Ld t,m, ~_ W"r,!.'1IiOO t.ile :h£md of'the left arnJi, t'Huet is ,skalght out frilllEli the ::illiJuilde:r (hood iSb.iOO1l.d, be FeEtm.!1!Ii''0 Il!, :9i;i01', J'W!t held Uj,i.), ~"I;}W, 'li!!sjIT!~' dJe n,i,ht b8f.id O'Q YOtlX' left, tni:R'b (~~It--, iIlj§' jrlJlElt fi'biJ)'I1!: 'litu£;i3J pu!1J, ;p't!UT ibr;:tLt {kllt} :Ieg dJOWIJ, OO'IT~IIt] ttflC O,il.!iI1r W1ti~ 'yuu ,g>e'~;(Ii IDtldi stretsh 'Fee'ling i~",f(Io1;u·I!i;lwer bfWk and ,$id\i;! of Mp;, iR.eJ:I!Ilo;; YQur f~t ~I!L;J, .urudl3i!1 and! k.ee,p ~'hE' b.iiek (Ii! ,ytJut: l:ihl!JlUld\e.r:s, :8iEJ:'E till lrnill' :f!DaT'_ Hc~d, Wi ettsy s~totdJ fur :115-20 seeu,ildls .• ooe~l 8,~dl!:;j"

'Ie, i.11C!l"ec8i3E! the :!j.tr.~i;!tC:h :il'.i ,lfQU[, hU'tbDi:'k~, 'r;e,liLc'h, under ,YOUlI" :rilght ~,eg and b0'1ili:ld ~Olit b~~ SJlowly p'11[1 ~tLr [['ig}JJ~ 1!::n0~' Itowm'd ¥oux Q~,~,si'oo Moui· der u.!l'~i~, y.ql;ll get ;!Ii :m:ild ,~i:;reten. ~,p Ib",th ~hOlliMdi;!m fl:lit, on the· d3~ H.o.lid, f:c:1" l!..&--~Il sE!oonds .. Do hath lega_

BilidC: ~_Qen!5ioQ; 6'ta_rti!!l~J from a 1X.rm:!iE! iPi;isi~on (]yi'!:J;! Q'D Y'Q!lJJ'" EltoJ[!iSicihl. iP~a;~ Y0'\.l.1." elboll,'l'B l~:ne~:~h WillI' flh!l)l;li~d)e!['''l\. A miUd! 'beru;::laiQ. ::libAl!l;l!Id be, felt l~, the m.tdilJ:E! 'bo :~ilwe![' b®~.k SiJ'lea. Kee:p the :rrcnt;[if fhe h:~p8 on '~he'Boor.:. Moh. fu!" 5--10 ,~Ot.Dd£:. ,Rlllp;;r.;}t ~ t!lD.ei:l:'

You '~-!II1Ii end a 1SI!ir:i.ee: of: :!:itt.st!!nEiI:l fil.t:[' YOuii:' batk by Iyi~ ill. the u~rrehi!.s ,~I" ti;!JJIi.!; Lie '(1) YOlJr ,stde with yo til" '1!C,gs, !::13!1:'1ed up and ,YOUi[' head, l"i!!Br!iil1g' ![i!ii .!fO!ll[' hmI&. :Rellllr"

SUMlM_RY OF SrRErCH'ES ,FOR YOUR BA;CK.

~~71 ~) <rr:id f1)\_~ ill \~ ,~V\ .@<::I2Ji ~

~~~~

~L~ '='~~

~~~.~.~

' ......

:5... ');..,

0. o o

lLe a f n '00 11 !;1:~fl ~"fli ,y.olJ i' boO d:i- li~ tnt:! ~t~ telll ~llIlloi!l' 0F"}'''oWl·rge~ ~~~I~~iJ;r bN~ ls '~¥ln91 'tt;!' le'~ :y0<!.l ~~~ t~t !l;:()~ell:hIE1lgl r~ \MfOI'!S tn~:the:fE' [§i,a pf[}'.bl'.enn. ~hrli$ h~JlpE!~! e~ offtlt~IllI!II'.aIJy !!irttrl ~s' ~t~ fk.eis fiQht

........ flAl"t;yl!::!' yllmr ankla ~1!Jc.kmE;e amid !l;o~n:te:re:I!I)ckw'lBe tJ1!ro!1gb a oo.iill1. 'pJ,etle range df mnt10n W~Ol :1ilJ.lgh'~ rusis'bllal.~1!l :PT'D'!tideii by j'lJU[' h;!l!Ir.I~_ l'hi'l' J:'otSI~ ooo~~n 'llelfM' 1:6 g-eil'~i streWh O!JIt lig'n!!:. :iink1a li!:'iElJJje:ntcE. RlI;!"eat ]JII-~(II tif~e!3 in eaeh direction •

. '. Do ,~!tah, bQ~'h, I!J!ll1a.del:i, .l:Ii[]~, faB'1 if '~hE!T:>B 'ie any dift~erJ~e bet~e8i) ~flklif:f:i Itl '~lil::-; t:I.f!t]g'~~t.liLI'.l::-;"'.Hru3 1',E1EgE! ofmiliiH'O!!I. SQme·t:i'r.m,es an :ankle th~t has b~ SpIW.Ilk!d wm feel 8, D!il weaker. 41JQ ti,ghwl;'; 'l'hl~, d~ffe';r.ellOO mil,Y g!".JI mllDoiit:8rJ 'until _YOl] work each ;HjiIJkJ,E! oo,pa:ratclty and mi!ilo::e ,11 coili,panlitl-t1"

N~t. use ;VO!J:r Ilngl!lr.i to ,getltl,Y pull tljj!; i!lD!::I!:i tIlJ;WWOO, }'iJ)U to, av.r.e~c:h 'C'pe' wp {I[ the (OO'~ atli.] tei:t~C!'f1lii -iIf 'l~lli t!J!j!!;, HoJd! un e.H£lJl <!!ita"Men WI" 10 $1;!G>Qndi!!l .. ~.lepl;'!~t H t~n1!es, ])0 ~Q!t.h ~~~, ]f-]'tI'ldi:ng ~his pl!J1i~,tiO:rJi aliso helps relax ;the ooil~Dmotf the: foot, ffJ~t]n~~~' l~fiV,

Pi2lioo yom' ~'~!il.lImibl:i at the h'o!lll>B {if lfOllII' 181'gE! '~s (oottrum >1)1 ~~ Wbi'rtG ~~ eOmiIll o!llll of tlfJi!J; fut!t'!, :ll1l.td.rl!xfiDg!3!r'.!> :!iJ:~ght]y beli!rt. and p]fll{le.d oilier tJ10C :n..i!fiils 'of YOlU" ,Hatge !110m;, '000 j''Q'lit :fii!!1gE!J.',5! ,ElM, tbl!lmil'is '00 lillO"'"'!;! }'O'I;!!!" '1 :;I,l'ge toes back and 'fmtb, f'01" 1I.i5!--:20 B800lJidsl, thBliI l'D~(it;'I!! :.1>'O'll.r llal'jiII!l toea in, ,Ii c!I'C;'li~a:1t.' motion botiIl, clwk,wis!!: and @u:fiI!.tt~It!ri[.;:,wif5·€! fw liD-ll5 r:ii:!illIDIIl!US. Co.n.iZll'! FiI iT .Iille '(J.n: in!:::!'r:!:!Ii EiU.IiI.g ta:J!l!I II".liJJ.g E! of:1!IlCi f:u nn n~' }'i!lJUt' eees :(!IS 10[:1 :U'liii]ullJ.ptiliiL'l:,(o, thJ1i. tl.1!ir::;j. 11 gtM.tW',ELY,·Elt;I irnll',rr}v.13 illE'" m@'il'i.ta~,p. the :f!le",j~h~y and MIj,I~@t~TI\ aE this ~i!fe~.

'Wirttit.Y'Qm: '~hwnbsl massage Up,' and, d.own the :1i:.'!-Dik~tu.dma1 ~n!'b C!f }'iJ:tlIl' foot. UE;e ci't'etJ:hr' mot~oilS w1ttii a guM alilllwlf~t, of: plt~S~!!IIru ~!J Inoaen t.i!iaill~, Dn 'oollIl f,ee!: .. 'TMa ~oo~1d he'lf! r,OO;li!iG. tllL~ tri;'"fIiSiuu EUid! r..:ight;nrils.~ :UIl, th!l!l f'Sst.

lV"ttt,lifi!tiiJ:i<.i' h'lilSSn:gu 'lli'll! Ill:teh@~ ,oJ Y'Qut rwt w,~lh yow:' thwnbs, M(!III,e it!p l'I~J diiJ'il/o ~be ;(i!Nb~., wo~'kin:l!:' (l1!I1t, sor,e a[',f!;;I~ with ci"~li.d;(ll(' P1f.!t:lEls{{e. Th~il! 'IE;! good '00 do ~':hH>e 'W.f]ltl;ln.in.g' '1"i10-T jU!lit. Ibduoo Il1f~ng 't:1.;I :5h.:ib'"'pI. M~~:;]ge wiHh pr8S.sIjnJ: that teeds ~,

'Th !litreoob ~lQ, 'Wip~ .. :hl0Jru!;!!:_rlr~ and. ,bip .. hold ii1tlilO 'i;h~ (ioyJm;td~ G'f' Y,OUl' ,::;!.nk!e wtth Cine hair.!d, with )'iJoU'W ~her. hand ,(tiM, fOf!eat1n ;wf(ru!!!d,yt'l!I!iI' b~rI!~ kn!3ll!. GalJlUy ptiU the ~ol:!':g ~s mt~ Emit to'WEllr"ll.l ,l.of®W" Qn!3:!:i~ '!JIlu,til you. fool m CllISY @tfili~h.lD the biit.{ik o:f the 1Il:P:P~l' ~£g. '¥,bu .ttl;iiI:Y W~l:I!t tJill iOO,s;t Yll'!Jlr 'ooett ,[:!gain5~ oometM1'Ili for 31J.p'~~!Jfrt. :tight f,Q!" :lO-20 5e~ndl!i!" Mal::e' i:'Iil,l,'!.'e: the 'leg' :~!il puUed a~ ~I;!;e '1i1ir.il,t ao ~;!!iit ~tre.'l\3 iii! l!!i!;I\t fe'~[, 'liI1, UJe k~ei;!'_ Sl~ghrt'~y inerJ;!BlEle '~he etret:c-h 'by ptilli!r.i:J the 'Ie~ a ~itt1e e'fOBer '00 YQYf ,iili;.es1;, Held this devel- 9'lrtl)elli.t:$l!ll;It[l8~~h fn1" ][0 ,Eeoo:ndl~, iI:ki bo~'h, aide'.3. Is iliine ]~ '[piD~ :ta.e~iMe than Ute ,Cii:heCi"?

:Fo:r stllli!<: of you I nalJ:i. [p!JsltiWtiJ 'w,Hil oot p(["Oiitr.d~ a stwt,lC;h, ]'f ni~~ :b:; t.hlll >G'tii'sEi. d.(ll the' ,!I,tTfElb:ih ,5(nCiWlii below.

.. ""'"

:I!...

');0..

0. o o

l~eglin by nytng do\o¥.lIli. ~J.e:!1 Je~fII ferward '00 hold onto. Y.OUJ.' h:g-;!)J!!: d:esr.l'.ileecli 111. th.12I p~e'if:iuI!.ii8 ,!j,t.J:'~!tclll .. G;ei~1I:J}' PfliH YOUii" :Ieg as 'I:i:ili:!o, 'lmSIt :to-:W',uIi:>!l ~1J'jjji'" i:l~t!IiI~ 'i.:i!fmtU ;rOll. fOO:~ an ~,o9Y 8toofle-h h~ Uiis 'biH;~ ana Uppi:!T' nI;L'O!IErn:rJg_ :HifIold fAJiI" 20 :9e:oC(i~d~- :Do:i:o__g Il:hia '='It.1'etci'1J m fI! l:"u1!;J ~ii:t;1i)1l! '~W'm 'iMre.asl1l' ,the !3lb,eiich in the !h~m.i3¢:r..trill¥l' :fO(f' people' who ~I'!I!' ~l::j.ti''ilel,. ~~lM{!i in t'blis !iI!~_ IDI!Ji b~}'th :~E!,g,;!i. :;lind t~o:n:!];m["..a ..

F~li:i'Jent: B!!!I!:' i!:111!: mffu.rlllfi,Cti!l iill. ilJiL1!3 :!:itt'l1ltch wihoo ,3,om ~M,IMH . .i1!i iI'.o:nv ill 00 ,fiItdi wtten t'lw b~j]k of y.ou:r. he~d is 00ilI the :OOIW:'; AIlw,~s koe81P levC.~ Sot:t'elleft 'W't~llin .;i!. per!lil1ina'~ 'oo:J:EI:row~ ,!",jIIHlge_ 'f(!l..I! ~n, :p.18!!:e :!Ii ,!'I,Iff.I.;:lH pi~]ow 'boehi:n,(] )i'O'l;l:!:,' heELd foil" itlDltif.o:rt...

Lie (!TI .f6'iH' baek, B11liJtI ~lIW" ItlgM knoo fmd ,put, 'I::h!!i oOlatilide 0:[ ymJIt' I"jght Il)w~r" leg j'i$t tllitwfl yvut ~I1.IiOOH~ bee, With yQI,M,' ,handl2:j'usl;; ~Iow Y'OlIl' IlIift knee, :E;p.<ndy puii }'~VLJ f;" 1e, '~a~'>cl, yvUf' ,chest ~!"ti I, a, B't~b :L ... felt in. ~""If butwl:'ks ~ref:i, (pi~'tf'Qnrri~. HuM for ,:I16-2!D ~oo:nd~ ,Btt,(;!!irn 'oot:n IE!g& LLA:, t.he biJt<C'k of yoW" ~ (lI1J: the :11001' ,md It!Qok :l:it.PE1,ighi!; :lll!nead ~.~ yif11;1 :!It.J.o .. Eh~!":!tht"l'F.I!Mvl~' ,~nd d~ly;

PNF Tetnl'1,(que.; C(.ti'1:tmi:',I-.R~l{J:,j."f-St1'et£'t, ,l'i(Il.'lJthsT' way to ~lctGtdl ehe '~l..IttQck$ ~I:i jl;1j ''iJi!:i1!:" lh", QQniltl:'Ldrehl!J:::"13trebd~ t:eclilliqul2", el.':[t['~jlilg fl!'"QItJi r..tir;:, ,p.~Yi~ (l'US, po!!i)liQlrt. ,fllOV:C .~w' ld leg QQ¥!lu .... ·i1rt! as )'01:1 ~i£!t mO,Vof"JiII.oeDtt '[00 n iirncti(ll]1) ('(101' 'iI-~ :U6QDdls. l'h01 :relax and Bi:;I'e'U;!ih 'fiIJ([" 15--:20 13.;!iJr;i!!iIiBF.I a!il g;i!feVjIj)'L]5t~y dl!:!8rnb!!ld • .Ii ,11!iIiJJ\y gl:!!Jd 8lrrEiocb. :filII' 'iibE! pr,l',ifMmiH,

Lili!' ilt'Jl J'l1tiE l,t;ft s.idi!! fi.!iirl .ruJi<t t.ht! rit1s IlJtf YCIIJl" head ill t]:i;il! patin of YljUI' I(:n lIIama. :H:.uldl '1;]1<8 ~Opl of jl"OlJ,r r.ight foo~ with your It~ght ba:nd between the ila!!'a s![!i_d, ankle joint, Gentl,Y pull the [':lg'IJt· :hE!l";!l tXI~"rum, t'ne ,rig'hi 'buuae'k 'bI) 8tooiJt:'h tlJ~ E1BkJ.eo [l[Ddi .q:u.Qdt,~cepi!i rf:rufit iii thigh)= HI:!~.d, Ern 'BilliliiY Elt!,"€!1,(:n fil1~ :in 8800l1ld8.

iNi,'l0i;;i~ '1>1; ;:~h '~17;~ lint" t~, thiJ EiiiJ'II!Ii~' of parn. Hw~!be ill >l;Drf1rOI;.-

Now mO'.-'l,': the frotLt 0'£ yoUr' ~·,L.ght hl,p fOtW'ru'.u by c~'t;rilJ;ct.Wg '~b_,o@ ri~t thigh (q~-"dri(;,f}[!.<;J m:uadil!8 ,8J!;i, ytiil;l! 'P't:i!.'ih yaur- ['j\Sh~ fuO"~ :itnil;D ,yOUii'" :dgln iIlt!luo', '1i'lrlii::!l gDool·d, streu'b t1.'lie fWftit of y.our ~h~gh and reL;Ji.N ,Y01}1" haII'Hi!uilllgs.. HoLd :!lilli, 88!EiY 1:T1:;~~wh rar 1iJ seennda, Le-p tJh,e body h:1 :!Ii stT.sJ,gh~ ~i~~ NiIJi!A!' ~~~r;;.ch the· :i e~t Ml!'.!g ~'n the E;la:EJlI8 way. (YOll may ak;t) ,get 8. good 8t~!:.I!.!II'I, ~]J, th~ f:ltfjJ~ ~ D,f. iI:Jlw 8hwDr]:r~Ir,) At fll':!;t it

m:oy ibu h~td, tili! h.'oldl this jM ~ry IO~lg, ,Ju,B~ W(hTIk on dilii;} :prm.pe:r way 'bo ~treic:h w~th0\l:t 'WDT,ry.ing ahout :~e:dbullt)" or h!J .... · ,YC!.!l Ieok. S'1liL'1i:tJ;;.1tltJg rt:.g;L:ihlrly wiJl i1.-''tl!dnOOi ,il ,~ij~~ ~ha'[II,ge • .I. ]:uk,e '~O :fo-UQ'W thia Iiltr-et.;:n '~'1,it-h. Ith~ 11a1!1liistlfj;ngs 1:1t:C'el:.tn ~t tlH.:! l!J-]l of page 58.

U€ en yOUJ:" :Md.'e wl11il.e· hol~:rng th!e frg~ (;If yom GO'WeJ' leg fl'!lJlIli1 the il]l,;!!tstde wi'~h }'im.l!~ :r.i~tJit bEl!n~_ CUI"C~!!!, ].'U'D!.r h!~' iu :Lr-wtrt Of,yGllI, than. S:1~gntJ]y b!l!·h~liId. j'OlJ!. f\s 'yUU cl:i'cle, ~W" leg'. fflO"!'t:: ,Y1)!<U:' l'ig'titt hand '00 d'lIe, ito'p' i:ifylJlJll' :rl.ght ankle.

'~~'Ci<W ~o~ sh;gi..dd be, 6:..r:t YOur' ~;ne 1I.f!, fril '~'he 'figJ;llR to ti1e left 1Q I;Itr.gl\ch the iil;~ ~iMal band, gently ,pu!n:f'lmrr;' r:i,giht'i::u:!e] ~O",'Warn ~(' but-t(l~'k!!l ;f:il!'i :)'i:)'!,l :~i;ive the :i []:3 i.mf;;l' of ytrJ;ur- .1.:[1 E! f;! ~\iV'[lW Firn. t.ow.Iil'dI ~'he :Hooo:_ You Eiholllrl. fee] a s.tJ.'E!iLeh OD 'Hill:!; o~iI;Ilde' ,of ,Y.r:iltliF U~I!le:t· '!i:;!~ .. , Hold 'f'uq: 1,5-·20 seeonds, D'O :bait!. l:.egg-

Il1i ~1tI ~J:jl)E!ruel'!tcE!' al1~' ik:l:1e>1!! paifl "'fitth tihE!5E! ,m~k~ dOI"!!J: !:ID -Ihii!m.' 1J'lS1J:e.ai;i. WS!3' :the OP.ftOl~l~-n.1riin~~~p~~ifl!l~'fM.t 'ooifhnt1:!U~ O'f ,5ib\e:llh~1liiS '!111~ k~lM ~p. I'ij.

III !ii¥:innl '-=r,B'khi ~Oi' 4ohe. !"Iililild,,"h::e~~ 'F:J . ·t. 1"· 1,~ .... ''!- -, <u ' ':"'''t'] Il---;I.

I"'!; -_!!.'!L-:;:t' 'o;!!'!!I!1 ._ , 'I!;Ii--_._- ---,1"""'- ~ m at", __ !l!PJ!~ j(lll]'" 1'l;!!!1M ~eg Ill!!;:~h.,

w1'tb, }'DU:D' 'rigiht bi!e:~ jII!E!l !lm~ youI' :riglilt. bip" The lcfi ,Iil!g i.:Il' b!ililii ,EI1'IIdi thl!l ~Ill 1l);F. ,yt)IJJJ[' :I~~:l: foot is lI:J~.t '00 ~!2' :hurudG ijjif yvuiJ:' 'Up l;i 8X' ,it,[gh~ ~~" (1i'.o!ll I[\au also do thls strettdL with :f0Uir ~e:tlle~J ~:t['.atght (l.ut in ,fr,ont of'you.,)

Yi:!IjJI 'toot s~w!iJdI '00 ~'t.md'!JdI,'~ mU~ the ruik1~ ~e~. Jf~lJr ankle :ii!;l 'brm tight" liiii.o'iiie ,YO!(M!I' i1;M!rt jl!lEJ~ iIl:fI.o:ug'b to tM ,S±cltl ItO, lQc~ :i:.:Iw t!Bf:I.~ sien in Y'om!: a;nkJje.

Du ,nut ]iIll~ 'yoiJIt ,t":-Il!;at :fI!W'-Q!: I,)!iiii to tli,(!l <i!ide ira this !positio:rJi. By k-eepiU':gl!:' )'iJlI1Il" lmJt. 'po:~l!Ited. ,1;!.1:.l'arigb~ iback;, YOLJI 'ta:kilJ: fillB' :b't:fGSS !Yff'thQ iifll!iid)~ ii:l(f'yOUi knee. 'Thel more }'Qol.l_l'" foot f1all!es to thti side. ~he mf)-118 a.tJ.·i3i3El there is oD!'J J'QUl" :kllQi2I..

' ......

:5... ');...

0. o o

N'(!o~ slo-wly .~eu !fj~'raie:lt~ bac~ ootH you. iee.U ,Boll eaay Btl.letiih., lJai!!' ]fQl!IlI.' hands ~hr Elllllimt!~ ,blud ~i.LilP.port" Hold. '~Lli~ ~al5,jI' E!1i:re1.cn, ~O:!' ']'{)-15 ,5el:Qfnd&

SGjj]l~ people wm :1'IIl't'W!i! ~,Q. :If!ililI 'b.3~ a Bot, further than 'D~her.s to 'tktd the rj~h'~ siroWh te[J.5lj;l!l,Elj" A_~d !3.~IT!e r.~(io];iJe fl!l;f!1Y rl:::e~ ti't~ ~'igi~~ 4re'~h Wi~~mlU~ ~e<aru:ng htllek: at all, Be .a"~_n: 00' h'i}w j'iJ'!1, fee~ and foOrget ab!J1.1f~ no'''''' fur :yg1J ean :gjll .. StreltEib til!! whBn!! ,11'011. at'e' ,ooIElifnJ:l!abJe and dO!l!i't welTY about a:mryonE;i E!l:s~_

Do, n~t lbt ),OlU' Itnee 1m {Iff ,tile '60011' '!III!" mJ!/~. U Y0'L!l_]:" knee eomes !JP" .)IOU :are ~E!III.!lJinli b:!l!c.k 't«i fEll!' ~nd m'oI!!"8h:iI!I&!'hil~Fl- ]E~ up Ct!!i theo :!It!te'bch.

.Be :5lIJ!lB 'ltD hold oni:f ~sB~h,6 tlijat .. rre ,temiEort.:i!lfI1.e. .Ele !ra'1l3~iiij to !hot O .... !3JStr8:fi~n.

:~ ru ~ m

:~

"C ru ~

.c en

Now slowly;. :!I!!ildl ~n comij:ilE!tB runi!:rua ,ullld oo.m:f'o['t; m.creilll~ '~.Il.tt! ~Ili;l' dJ!ve.luplIlillltali stMIli~ll, :HJJ>]d [~r 10 seeonds, then !i!lO'wlly '00'1rn'1J!3 01J!~ .00 jt. is''IIitciJl9ides 8M, ~t~;!. tlw ~e't rthiJ(n. the ,!i~~!1!' w~y.

Can you £Bi3~, 8tn,y ditJii!T!3DIil8' in. il:.!i:!nsW:D'?' Is, !JIIW :Sw.ilJo m.iOOi'!3 'Iu-nlblilli' th~m tho otbier:' ~ yw :rr:lA1m ~Me o:tJi one sidd'?

~r 1!it;t~t.(iIiii!Dg your r;u!!lla~ p,t,acti!i:lf: n:.igfirJeWrig the ~ultOCks lilt} t.be ,si,de of '~~1~ be:Et:t ~eg' ail: yOfitiitl'M the l1~p ov,er, 'TM$ ~m, helEJ! Rtretl!:h '~'he' 'r~nt iUlfJO:U!:' 'hmp, Mij'j~d :;J!Qd. gi'!,!\B :B! bette:l" O''I''!l!'l.'all Sb<Eli!h to up.per thigh B;r€!a_ A~[' .c!DiJJ.tlf.!l:~:mg th.E!' bu.t.t (g~''lJ.te,rm) '1lI!LIlIEiclt;;i; flbr il--.8. I:!BronI/cl!::;; l£!~, '~n~ 'bti:t;~ :~x., D!'!lii,P 'yo!lIl" :Wp do~!If.u lllItd !llfl~l,'ti[nJQ: ito< gl!::~t.c1Il ttl~ Quaclls ilbt. aiiD1b{iil" 10=1;5' ~e@ndlil, 'PJ.'~ct.ite- ~ evenh,!!~jl.J" iIllE!t hl1lot}!: ~~d!eF.l i!iHh~ D-1,l"filtm:i1li'1, to tOill.l!:n "t;.oe 'tlCi~: ~,t ithe .~ame ti;~~ ,d:lJ!~'ng thiEl ab~Btiili. No-w do 'the ot'he'l' side.

Xlfuifle: :Stre~bitlifr! the q~i~d1! '"rat. ~he'l1 'tumil':!:fJ:' [h.e hip L1111-e!" aa itlht!l i:ru,t;~i::;'kfl II,:!OOJ:t.rnd wiU oo]p cimnge th~ :st.1\I!I~r:b. fwiUng wll.~t~ Jtitll t!iJtut,f~ 00 tilI.ill' otigiilillI qlHS!.da ~tret~j}.

~

If iItJ:i's J.it!l:Iii.Hitjru~ :p{jjjn in til1!: 'kil~@' mQi"c tlli0, m.eB Gf'tt..1l: ,img being strel\t'hoo elooii." .. r 00 ,11t~ ~~~ldlJlil!l:' u1:NUl:' oodiJ' '!.llliltij :~rn more wnTIo'lt:::iMe. :M:6vmg tJ:i;i;s 'WI:1J!" rniI~ 't;.mM tIl!1! :streJiS ~ff[' t::h!li kaee, btd if !l:hil:r~ lJj, @iJJ'tiu_ :fi!\ilhJ1" ,~oo,P d'Qing this streteh,

']h !;:I!r.gt.d~, tl~ hamg!;l!"itl(gs, !l1(rltJhe ~m{; ,~eg that; ~,al.9, bl!!fl1;. (e:ee ];iJ:'ev:k,ufl :p;ag:e,l. !iotro;liig'h:~en tJhe :r1ig'ti"lt '~eg' , ..... ifh the ,OO:~e []f; y[]~l" 'left fbi;Jit i;iHgb~' IOiW,:bia.;B: tb.e 'in:!;OO.e o:f'yili!llll' rignt 1:Jllligb.. You 1:11'8 !IiO'w :iii :the :l:iittrEl!ijgh~]~J, 'oont--ui!:a. :prMli,tillln (fig.IL S(~llw!lI '1J:i.e:1!i!D! f:O:FWU.rd, from llite h:~ps '00 w fiI't1, t~lli ,ff'rjot !11[ 'tlw st:migllt ~eg (fig. ,~) MJill YO-H e:-t'etIJte the sH&1'We.st 'feelling .of streteh te~iml. H.o:M mi" 10-16, Eleoo:nih. Aft.e.r the aiJ.Ietc'h ~.n b~ diimi1'll:ii31!II:!d, hend £Drw.a:ru, Foomru t:1fiis' 'hip'" !J! hit m~'. :lErllaJ,1lI as YIYJ.1i '!lwM! ,t.lli~ dE!ii"9.~(JrPfi!l,effii~illi 8tretd'l! 'rQT lQI .9§!:~~, b['<e~it;'h:i!l'i~' rt..J'tl'limie:i~ry, Thgn i:l,"'":it.:;:~, 'Mde5 ,aJ!!cli EI~~'kh '~hf!' ~m ~eg in the same manner.:

IliIJ..!'iiDg thi5 s'!;];',ete.h. keep' the foot ~filb.e !!~ro~g'ht ieg: 'Ii.!!,p~~,t;" w~~h the 8~ ~!1Jd! 'i:A:!la!:ii Jieil:;lix~d. ,[Be' l:l];l!i!l,;I tru;! qU8dri~Ii!'i$' a:!':i;l' ~lJft it[]1 UTi.e1 KJw.:'b (l'E;!l~d!h :0.0 llIot dlIp your haad il'mwEll'dI 'WhBn :illllitimtlng 'fus ,Et.r.atlili.

] ,hat," found '~b:;l:t it lS, 'be:st tal F.l1i"!"f!tCh, }''O'll:'~ 'Q!I!l!~ 'fil',!!otJ, til.e:n the :ham$t.1-inga of. Uta ~B:I:tIi!! ,lag., It :U1:"i il£iElliiElr. to ~t;t8teh ~'hE!1 hilImstt.i.lI1I.g!> .Illffi8i:' thE! q,I.t!E1,ur.i.c!:lIlI!;l have DCUi1 s'l:re!l!ili.ed.

' ......

:5... ');0..

0. o o

Uae ~ tlJ'we.i QlJ' elastie !!:lOM to he1p }'ClU Iil~reu:h ]f'Yllll. ~aIl!not ~~tJ' ii"eatib. ,your fOOl"

Vinrialti'''l!!lII'IS, e.f: lillie S·traighteleg. 1B\e'l!iit~U8 PM'iitilio.m :Rioo~iIL Qcroos YQI,1![' oo.cly w.itch ,fG11r lei arm ~Q iliili !Jut;side ..,f yOur rt,b,:rnt leg. PlliGB J,~E'" right hi!l!r.td !lJI1,l'i:;

ttl, Uti!! ~d.d® r~l" bU:laLTlleEi. '][',nn6 'Wi[1 i!:ih·,j!i~ thi!1,mUf;!iJ.,ei:! oHhe upper b~ and ~1.PiM j;i_J!;d '(he' side o:fthb fi)~'~!t' D,Eim:k! a;g,'wall ,8.8 'the lllIimE!t:r:ii:n,gE. Th'Dh~~, rha .s.tmtih. ioW_t '!JVW' your: :rigM BnolliLd'!5r .us ,:yQ1<& turn, 'thB frrt!'ILt

Qf yoowr kit hip slJgbUy ro the lnside. Thj:z:, 'wilJ B"1;;~td'.l tbe 1i1!l'llloel" Ibacf.k. Sll!ld :~I'J ~~'W<e'el'.i ttie !3b!l)U~d!e!r b] ade s; ,!B~athl3 e~Efib"'. ,Do InM 'nolQ j'iJ1J:Ji" b~F.i,th_ N'cilt! (b,[" 10-,15, :!iGOOllt:DS..

IFlg.ll

~elt !l.lLsed to dbirng 'J\i[li"ia.ti'@ns of lI;!i;lsic ;ii!B:I!C~~ In e:at:h 'i'ilIlfiatItlJiI y-QbI, ""iii I!I5e yooll' t;;OO!( in a !llIliIiferent. 'i\!i;i~ 'VtJu '1lil1JI bE!coFfie flTore d",!;3;re ~ ",'1 itMe ~eit!i:h ~o=ljlbll~He.:;:'Wh;ei"l ylCl~ 'h~~lgii.l< 'jJ;& arlglej; of tne· mettn teT:isl~n. e'!.!~ 15 fllie a;Agl~ ma-I'l'~~ ~re ';'!Jry :!lllgh~.

To, s"t..l1'eil'dh fh.e ba{!~ (If i:Jrlle lQwer leg ((:fl!lf ~ n(IJ .ool~rJ.S !llr~1l~de.~:U" iJc:Je a 't.0'we1i i~U'Qll!ld the ~U orr,y'lliur "fl,'!~t W 'p1.!!U. yg~J,' 'toe!;'!, tO~li,"Sind, }'1ll1,l' knee (fiR. V 1[101:" if you !!IIOO mtrre ~JJble) ILUiill' lf0i.u' :lriiuliidi '~O ptd~ yoW' toDElS t,.uWI:1l'!:] yuu:r kn,ee (1fG- 2). Or' !flu] j, J(!!'Ulr foot '~'L'i!all':d j'iJlIlr' J{]·tee ~,dot"t"jifl~~on) 'wilU':II:tl,J:t uei!!:Jg' Y'i1u[' hand, :!l!n.d, :bcl.diil:l!ten, lean a~i:.~,tlJ' 'forwElFlil. ilJ!J ,8mtcn ,llour calf (fig. ,W'. HoM fur 11)-2@ secends.

lWfJ lecJNii.e, Ca,urod'-.&'hx. -Si;rfif::.·k . .An1J!!;"h!:lT w.!IIy :to .si:.:rll!il;i;,:'liI, '~hB batm: of~Qlu:' 1~1i'" '~e,g ~s 'lID TIjjRt 'C(ITj,t~oot ~~ij!:'; ,:=J.];',e!ii! by IP-l!I~h:i ng ywl,l!~ foo~ d!QWl1!r ward a.'> yo"ll! '~::Il:;lt, ,with :!Ii .tm¥e~ fhr 4 te, ,5 8eoondls. 'riheml :t'f!']iI!iK Maw use the ~ 'to p'lli~ YI!ttLii" foo~ 'w~itld yau;r !moo. Hold.fw-J!' 1~}-·,L5, sseoads,

:~ ru ~ m

:~

"C ru ~

..c en

Th ,G1~b U1Mi Oil:.itSldo' 1)£ }'0:Ut" Imver leg, reaeh ,glown 'L'!1th Y'DIIlr op;posire"IiL;!!OOdi and hold oot'Q '~he ollltB:ide b~1! 0.£;;-01;1[" £.Qo~ {aee d!l.',Ei.w~J]i!:'ll N~w~ galfiVly t"1lIm t.Iil8"Q1iUi~.d];l; ;j}!)'~ tOOt. 00 the irnBirle ttl! ree~ i!!i :streteb Oil the O'!li~de Qf YQY![' :~I;I'W'e:r j~, T,hi~ F..treteh'~III,!be diJDe 'With a 's.t.ra:ight leg" or ~t CEID be. doOOJiI;! with :Y01U leg' :Ilm:ed, .1:!I,t J'!l)'W; knE!~ :ilfyli.tu fi.n:!i 'WfllIb'I@Jt.o et.:~tly httMi {1j)W the' o~tsicli_e 'boJ;Ide:t" otYcouw fooh!j~h,Yffil1i ~e~' i3tri!'ltii~'h~'_ h~ the' !3tr,ajg~t,-~ [l;iiJl;1!ition thEi QfllI!adl',i.::e:pa. ~houldl ibr,;. l:iofl:. :!.I!lla, ,[.e'!~~ H'tiolt.l. !'JlD, JIl\!}S'y stretch for .11'0 seeouds,

f!.Ie~ef lo:1:k 1~llir ikneM Wh!!'Il doing :S~IliI:Iii:tg !itltt~n~:;. IB~' ~!IIre 'l(;l koo~ djj~"fr~m,ai )i'~~ tl!J,lgh r!quaWi~s) 1~1.a~Jlil'; In JII ~rrt'IQofIs us;lng' a stral.!lht f,eg. ¥D1d ~anr'.t strJ:tcm. the hall1llsifill\'gs, (0.f'l~~ly ~1lI;e:n me: DIlP~1'l!g seti: of m!J?!leJe~ Clt!e' ~lJ.i'i1!r~jl1,!!') ~ie JlJot ,"e!~:(:!.

8~14,I1'I(:IClgl while !itre1;,hfFig i!::i;l1ll ~~l;Ia!ly 'ffii;i!o:~ ~~i:J t!gh.tei:,. raifJrtBIr than more flE!~ibte. !For ex.iEm~'i1i!'. ii )lObi' ltiol.J nee ,«.our till' 'fi!it! ti1ml8$" wiilih;: 1.(;J!lJ',!!;hi~ :f1Iti.ij"'toc~ ~i!Iii1 .Q:(!".fld 1[11811" ii;g2ijn ~eye.al Ilii1J!I'!!ft.e5i ~e-f" ~a!ln! r,i'lob..atiJy ~1t1ii1! 'ttiat liIaU ,~~~'f,i!!r-"the~ ,away '!\rOIn '!fIJt.lrr ro~ tt.lan 'Wh!311) !fC!t:I m:l'ited! l:ach 'li!otlFldc$i linQ\iilfl'l@Flt i!it;tJiti'E1tE~,'U11j!i !t~ iJlBllIJ3~ tIQ'ht.J3l1iiil"fgl Urie ~ry ml,J~i;!~~~ a;r~V'itn!!!l ~~, ~r~i;O"

' ......

:5... ');0..

0. o o

S1ret~he5 fiOir tile aaiCk~, Shoulders ... and Arms

Th[JOO <l!ru iHi!JJfi'y i!:ib:e't,tb~ '~bEl~ eun !N!id!ll!Zie t~n:!:iio!!i ,uud, :ilJ!1:00.l:ll8E! :f.UB:cib:ii~iil:.y :~I'ii t.b.o 1II,iPp'!3r 'ooilry;, Mil!i9t. ilYf '~Jfle iliJU±llg >01" iIi~!ilirtg i!lhi!illihelO ~atl'ii bEl done Mij'W~EJte.

Mi;I_n'V IPeQl1!!ie"wfFef"frrorm te~iQn, !n lhe~ ~PRe.sba.t!~ e~g~ ~f !>~r'e~,~!Il 1it.ielr I[\I~~., 'Quite a -r~ mlJslLul;ilJJ' aii;.h~£~, are! '!11iiiftT in tli!e I!Ipp:N boor DE!e'03USli! of'nm :>~Mdiiirng tliw~ ilH',i!t1.

fij :c, ru ~

fa

::;E

~ m ~

..c en

W:il~b .LD~g3 bent !JJl!de.;r :t,oo, :reLalC'h iO'rw,ard mth }'iliour bands... then p'1:l:.U oolik '!JI,dt'h. f!lttrugb'~ M'.rit1S whEl~' ,(1)iJ.I press d)OWI~ sUglUly wirth ,y.DlIT ~~

'You !l;\ElJlIi do truU8 i!iiTilBicll 0'.1'1:8 ,EU'm at ~ ~ime Dr' bi!rl:h lit Eiile El81Il,,!;! t.:~um:EL P!!IJ.Lung 'W ilih. jiUlE1t II:! [i.e arm IP ro...:i.d.e.s m.o:re ~ an:trol .sndJ :lloo] !.Ir~[lI:; nil!!!' i!i,t ra!;M III iii W ~b Hii' 8~!le. 'Ytu ah!lli!:!ild .f'eeel tb.is in ,y<:Jm' shrn.rddiffit'B, arms, ~;8t8 am1~~Mtm:u:j; d.o~'siJ (Iii.' ,S"~dleBJ' I],pper 'be"k, :~nu~ 'I;!~ YQ1J.'~ ~~r." {J:;tek_ Wh;en ~~ dn this ,for ,~~~, f.ir~t '~ime. you :m.ay te!l!;l it i[lmi~Y :~n tile ahowdexs and 8[,,1!Dl1I;; hut aa you do '~t ml:!«'e ;ffl'1J vrillllea:rn ti} _')tl'etc'h .j'J~hel' ,f;i_J:,eas;:, 'by' ~i~iJihUy m~n.s: }'VI;I!!' [hip-'I, hI; ~i;~he[' d~[:-.el:':tiolli, 1fO~, ~8:~ Inl;:'IlE!a!:ie []J:' dei2:.n!8E;iE! the I3tl'Eiocn" IJrOO:Ii'l atlrmml. ,[Be Iii:!,lml:lEH:I!. ,HO:~rJI .fM' lS SE.lrull'iidl~,

A ~.ei!ll!m, iiI!!!u;t, 'WriiSit :Sblett~~~ StJ!PPf;li't j''(iII.H't1Ielf 0\.1l yrnJ!r handll'ii :;I:nd! Ik_ri~ 'i'htill!ll!ih~ t:lh~I;lIId 'bill' 'pi:J!!I1~ ito ~h~ ;Ciuii3ia!1i!', '!A'iit:h f.i:~'iil pfli:n~d 1t~W:'il1, :kD.oo.t. E0@,p ,pll'Lhms ]la~ .i.!I.8l'(;J1!J I.oo.n !back. 00 stl'e'tct:i: thlie' .f:t'Ojjj.'~ pBJtt il}f YQ'y'r.' ~fO~'i:'m!3, Hi!J.iU~ an 'e"), ~~~kt. rnl' :~.!)-.:21ll! ,~I'ld."j-.. I~elax" th!!!il!l! ~be~h, ~t-n., y..oliII :m:a::Jt find ynu Hi!! ''I'!!!q.'}' ulIlbt in this ,Ell'~ZI!_

Fig. '1

tGe'"eP !tour me~, ~ligtrt~ fleocEl'd J!!u r~n9 ~ti!lli\ti]llVg. liI'pp81t-~ !.t~'E!Kn'@!:.

With arms lJ:'Ktcnded ol!lC.t'"helld. ;!jjDd ~~s '!!Jog-ether as drt:i!w.i.I1Ig ~:tl.oo,;v~, ~~oob j''OLLi" arms !!Ipwiltrd .rmd s~ightl)' blllcir.:W.I3.:l!'di" B-t8a~~~1i: lEli as ji"(l'i1 S"i!tetdl U.PWlItJ, HoM (or Jj~3 !~1-IJMlO<'J'lds, ~~,.Y(:I1lJ. nretllttJe ~sily ..

Tn:tSl is ;p, greaJ~ i!'Ibekh tax the nliuBcle!;l ofdlf! oute:r- IPDiI"-' ti{lJ1S OJ't\M iil!i:'.ms,. shooM-ef.S., mi1 .tihs, IB ean be dm:io!JJ .(!!:ny time ;:a.nd F.i:nij' rl~ce .~ we~ie"!,i\i? teTI!:l;imli and i::II'e-ate ;!Ii feel.i!!lg o:f'I'el:axa-~u[]iJl :!Ilnd. ''WI3~]-l:I!e'ij(Tji:':',

il;teroemije~:)Geep y.cull".jaiW f~Ii:!~edl aftd IbIliE!a~ne dEepiy i35 )IOU ~tretm,

1~ streeeh yori,l.ii s·il(!~{je.t if!!od liJ:!e :rrftdcl:lle -of ~om" l~.:plJe.[' book, gently :pu'U },OUl" elbow EJA::OOs.s· your" ,z:'~ei:lt toward! ytJut ·1IlI.p.pus.lir;e £hvuJi3frr. lfu]tIi fut liD. .oot:l'lf.r1~

F~ .. a

~NF fiKhni(rue: Coo:tra,cr.·,-,Rela::r-Stn-Jr::JL S~d mith: beea ,~hUy :fl!axe-d'W,itb. ~our l.d~ iIL3Jnd~ 'bolod tb.c Ol.!.lt&udi;: !!If" ,",OUif :fiigJ~t ;i1tiiDli ,j~Jst, ;[iJOO'lf(': Yi!lilit ,ellbiIliw: M!JI'.,"'8 )'iJ'll.1" right ;prm :Ili,Waty 'from YO'll:!:"' b~,y 8:!!l ,~OU' rea~!:lit w~d!l }'(io.ut" lii:!-'fl; hilIrJ.d, .HuLd U[Ji, :ilibm-Bt'ri~ oont[";I:III::t.iol!l, :f"!J,1' 2-4 I:iEi~ih. rf¥1- V .. ~· :r'"e]~.,iug ;!)j mOiil1le'liit" gIDiEI.'Hy !pull ytilliit' ,r,lI1:I~t ;!liJ'm ill::ru.i:!l' yt"Iut 'oodrj ~ir\d yUilll' .sQQ~l{Je:r '!.IDtn yw ~I a ;[;(IomKo:rt;aibie .s-tJ:'!i:tdllD"i tlw oot!,lljrl.o of y.t)l:It sJI!Rild£lr ,and] 'l;IIp:pI:!!r' :!I!rm, f{i.fi- 2)- .HI!JJd :fOil' 10 ~(1(!"1Jda,~'het!: :t'ii!IPii!@t '1m Q~he:r:' ~ulite,

Mere .tEl a r:limpte ~tooteh IW ),oruJ! t1:'ie-eps l1'U1:d the 'top 6:ry.oIlU,· Bho~ldelf.S. With SlII"1II3 O".i'er:neadl. :noM, the elbl;l ..... ,of 0'.f.L1;! arm 'I,\<ith 'tne, hSlDq, ~dle otn~1I" ;!Ln;a:. Oe'!'l;~Uy IIi!!;!:! i '~'t~C el©O!W' bf!bi:l:];cli ),(Iv..:t llE!flicli. !j]tei.\'tJlng :0 ~tn:::'llcl~, ])0 jt ~'I}ow~y. Hi:iliil 'f'l)1" 16, !;Ie~!!Id8, Do :nDi: :ho,~d, YQYrr. ibrfl[;l!;!.th"

StLt't:tth botili sad~~~ DOi!:~ it ~eel as If!!lEl;e slide is tl! iot tiglltl!:t tbM thil:: ;ait}J;Ct eide? Thu!;J :L'I: :!Ii ~ w;alr to' be.sJ:!"!! ,rQo~JT.d:ng: 'u'J;i' yqlil!~ :{I!r:!'1'!.'). and :s,h,QIJM~l'!\, You c~n, dio Utiis strnbilh whLl!:!, wu'Uk~ng_

f

1I'!91' 1 11"'!51>,:i!l

IiNF ~lJ~q.l:.l~' c~l4~t-rtela.~-lM"-~r;h" Stand! wi:tn ,y.om' ~meoe.'I. 5!~,ghi~ly fI:Bxeo, EJ.:[lJdi ,Y'DJ!ll' fest 8DDOt sho!il~de['-wiid!th. a:psxt., M'Dld. YiJ;ur rignt e1!bcw 'wi~bi JUIH' luffi.; 1'l'.YIII1I!ll :Glfu \'il!; yo ur :ri.!,ofu.t I!!l b iJ}W d,O'\\'IfI!'N,l:U'rli EIS yo lj, r.a!iii'iil t1tu 1:1 :r,r:U](';'I!lJ]"lenl WJ.tti ~OU1 ]e~ hi£rtcl U~Wl~etf.r'!: ,,].un~J·:t1let1ofm) ft]([ 3-4 s!.!ooDldis (fig- ,l.)_ A~~ :t'el;(!!xing :;J; M!OOII;ent, g~nitJ].lf :!;i1l.l.U yQ'l!Il' ellbo.-w O'lle'J"~ !behind! j'.fJ1!I1' head 'ullI'LJl ]fO!!II, tFaJ!ll ,II miMdI :":l~[l!iooh .w. the bfiClk:. o:F' yOW" 1Il]?Pil:!!l" :!.Ir!'fIl ,Ei.l!i, in, ttJ:u~ pj'eviQi!!!s ~t.r(l't{:'h (fig, ;ID, HQld ('Qj'" lO=:!l5 seeends. :!Re;pefilt ~'.otl'lle,1' 3l4-e.,

St.;;}:d hi a .I:;t.:unw1llg, pift81tw.(1 with you.:t'lkl~ sHghJtJy O~%GclI" '!Ben(t }'~'U.r ,j;'~B'ot. eJb!l1ow ,f.j:rtd pU!~ ,y('.ill.!!f' ,;;!:!fWJ1j heJ:rilnd 'yf;iI!lJi:' ,hif!~di .. ,[":rr~ld Il):mI to' }'iWUi!' iii gh~ ei~ Dow 'I."d;t'hlJ J[0'1l1' letl, 'm. 8!!lI d, To B tIlEl~c'h ~be, aii'.ru,p'.iJ~ ,aiiJIltIJ ,<1~dI i!hi!lUlde.ii Ii1IUIWe. the hoei or,ymlll:' ,nmaiJ bl!i~k :againat YOUI' :right a~m. RD;~iil 's, :rn:iM, Elt~ih, ia fiJ!.ti:.

::r16b::l! :rn;r 10-1:5 .1:"lS!Jijl[):d~. [Itt 'blJt'li sid!:.!::;.

'V~l'l,il'~)\!:i;ll; Jii'mnf! a s~i.u:tihng li!oo~'tfun, wiith ,YQ!Jil' ~Jjoos: i'!l~gbJtJy OOJlit (1 '~iriA;:h)'. 8ell".itJ.y 'J'J'liIn yO'!,ill" ,elbow beH"lh!.d ~Ol,,!!r. he;Il;d! as yq!J. 'be;r1d1 't'ilom :feU!" hiJP8 to, tt.he ,Elid\EL Hollcl! EIim. e.!lBJ' :!rta;.B~cl:u ,f:u:J!'" m ,E;econdi!b DIl) 'ooth

,Sicl!8_~. KfWP ,y(Jl!~r ki'i~8 ~lighJ.iy b~i,U' fal" b.F!l~l' b,(J'lllln~. DtI, ltlJ~ hold, }"@'I,l!~ ibreEi,1;J:1l,

,Anott1e~ Shou_lde·,' :Sul!ilUh[; .Read'i bebililiid you!" ,head. and, dow1J], as f~' 8!El 1.011 I~.!IID. ''I'i'i~fu, ,your ~.e±t :haJil1~ and!, if' you. [L1'El !II;ble, .!iF8;b ,:tout' :riglrt ~nullrJ ,CO'mmg up, pnLm !l)'1J.'~., Ctr,a:b ,Y'i)~~ 'tiI!g.e~ 8i!r:!d :h£lid ,I 'fm' 5-'lJ) ~I!iTirlb!!" [(Yo'!.!!:!!' hlindt;!, d,o I!i_ot 'meet, ~ry' one ,of: the foJmMllg:

F{a:we' 09-lll'l'J'1eOne' 'p!,J!I~, ymtr' nB!l!idFl !3~01Ni.}" 'l:nwaJ~d! e~eh 1!1.j;Jl~!" '1!I1IJ,ti~ ,Y.OIil, gei~ an t::I.iSy stru~ !Ilt.l~l 'hilJild i~. Do, iJj;at stti!1!ti1b, t.ilM:i fur. YU'!j 1:'n~~ ~Gt ~ gJ.,G<JIt :s.'I)t,Gtdii 'I,Vi'W'!;iJl!iJt to<'ll;!)bi1'l!g' y~~r 'fi:qger.:!" S~Ife~h ~iiW'i~n )\Our Umi:t!,.'1...

OJ: d:l"ol['J <!Ii, 'tCll!Nel heM'I1'd ¥Om' l;liea.d, Wt~h ~OY:r lLP~l" ;;i;t";!"i:I, bant, FE:!I:cil UJi]; wiith, If\our wt"hE!1" .Hij[',1m 'I» htiM onto, U1E! 'E!Jitd, o)Jf :t!Iw. 'wwcl. Gr,aau.@Jly :rJ~~"'E:' ,YOIar b:mcl: u illf!il! ~'he: t(lW~] I :D~lViri1!llr }'GUt 1!I,J;i©1[!;r ,~j:'ID clOW['j,WBrC__g.

'Wal'"k £L little (1(n it e"'!'.:!l''y ~ El:liiid get fi gpod, s.t.tst!Zih. ,Ailsii:' ,n 'wnile yUIJ! '!.~m be OlJ'bol1c to, dQ, itIl:lLs :st.:l'etclJi wi1thr:'!Jt bcl,~. It reclJiJj~ I:c~Qn ;(!)Ila, me.ru\l}i;i!)S flmjbiJj~y. It also aets as ~ill, 'i1Ji!'P'~L" hu.cl:y re ... it8J1;i:m,ii '!NbtLIJ yoo are 't;~.

' ......

:5...

'::>-,

0. o o

]:rrl;;;e;l!"laoo ~i)~I' fiJ'i'~I:',!3 Q'llt i:n [l'lOfit <oJ yoo Rt; 8ho~er neaght ~ ,Y(Iuli' !p8.'~mEl 01lit'ili.B1\d i!li8 ,Y->QI!I, .g:,;.te:nd! ,YO!l!ll' 81',fUl.5I '!OOrFWa!rd, '1m f~e~ a 8tr:e'~, tn :y.f'JI,\![I" s:hO'iil4ers, mld;cl1e of ili!pper baels, ~it.i!tiJ 'bafld2;, ill:tl@':t:5, fimclJ 'i'.'lI'liiits. :f"]ift]d .JhJ:I, ea!~)' sltrekh flUir." l,!;i, seecnds, then 'l!'e,lax and :r,epe@~,

~r";~J'~e tihOl!!llder ~~Ii' ... gl: S!.;~'rll; v."i't.ih y~ !2!~l@lJ!ldl<!ir.::s: .

m'e]ID[ed iI.O''i!rnw,EI1'di. :BI.ill1g' },Cll.1!.' :LeR ml;l u Jd~ 'ILI!P itll)'W$OO, .

your len em" ~bb!ll'. ]i,o'id ,lfai" 3-5, S~ootlIal8.. 'Etc'I~, YOUi:' ,r:ihl;i~ldet' dfl.W,n:w~J'd Sind F'!;l'P~t (!in otl'lie'r ,9!tclie, This ,J:ijl,:r~t,,:'b is £!.1Ii!1l8ne.nt :[0'.1:" ,IiliDW.deit' lE!lJi!ii~lTb.

lWF l"effliniq.l:ile,:' Crm.tr(J~~'-.He.l~-S~I~t;C'h,.

Sli'IouldQw' Situug: ,Fjt.t:.t" :ruil5E: the ~[lp !J£yilfUC- ;!l:]j,ci~d_;:!l:'& 'toWB.:l!'i!I your oCiiI1'B UTIt.i~ you m@I,;(Ij sHghk im1&1(1i~ lUi yilii!l!.r. IiI@cli:. aJ'Lcti ,slliow" d!er~ Hold, ,IOc1:' 5 seOO]]jd~, Then !['!C]iiliX sbM:(u.1dc:-1fS dO!ifo'nw~rd. "rhin]t: '''S,'tti)llldern, hang, shi,1u..~!iI)ei":il dO'!,'fIil~ n'

, .II-hen ,g.l!ililtly l(li~[ J.1'Oll!F ,rikoffJl :l:ihlJuldil!::11' dDWII!W,IlUd! :!J!I:! ,YO!!.l, lean ,your il:uma, \i{i~h y!'Jtl.:t ~Ll:t t.tJw,Qtd J'!:!:ut' 18ft ,i;l\l!Juld~l'~ Mold 3, oomf,([r.'tahle ~tOOtdl fbi" ~ seconds, then ,repoot {Jill yonD!!' ;(1!li;h~!i.' aiirl.g.

NOiW ,i[J,'t.e'.riaoo ,l/O!lIi" tI1~a ,ubiJi,fti J'ilJiU!" he.(!d, :!I!ml, with, yrrl!ll~ pa1:ms ,1Iliici:1f1,§: upwm1il, ,pilslli JOut' ur,mS i1.ightiy b~~k ,elJnd U~,. :f"el!,l ttLe' iill;retch ,hi!. ,yoWl£- u["EIfI£" s bbliiE clI e t;ll:" riJi"il d uiP ~8it ~eil:, Hotd ~nr .1:5 ~!l1(!;L'!!iL'l. ,On :n,(!!'t DiJM :YOU'!" b:!tE'$tt.L Tllil:! ,~tl'et~Il, :~~ guoo, W 0,10 fUlyillfftBn\ IlLrJrytilflfi.1li. lli'iio, .ils li.~l~Jil~ fuli' s'itunlP.ing shouhfcES, ,IEh.'oothe clec,pty.

S~ili"g w~'l~ y..litlll' knM~ ,EiltghKiy bent, p:]ar:e ,y(!IlJ!r' ,palma, (li[1J YOlJIll' lo~¥'(tr' backjillls~ a'oo~·e)'(Ii1.ir' hi,~, ful~ g;e~, pDinting: aIiioWnW,Eird!.. Oe:l'1dy :push ,y.oiW:' ,P:3lI:m.s ,fQ>i'W~il'd 00 ereate :!lin ~tel'Jej(}ll :i.n the' .I~I:" back_ Ho.lil. fur '],{) Bi:!!ll[]niils,. .RE![pe::Jit '~,Uoo. Use th[B ,~~t..r:I~, &rt&i' ,;;'u~~illg f.o:r an (:'~.t8ud§:..d J;ic-riod 6!thn,e, Du il1;ot tilli'ld Y'OlU' hr,eil!Jdh.

To i3'trebc'h, t:8iLe E.id:.e of lfOl.ll' necli., ,~ear!1i j!GU1" :nead aide'W"ay.s oo'N8:fil, ~OU1" :teft s'hoo,rd-er t1JS }lOI!ll' ,~efi hmLd p.l.ll~8 your 'riight 1.i1n:1i1. dO'WR ,and ael"012!S, bebmdJ )'0 lUI' hack. Hold, an 8ii!JSy stn.tdl fOO" 10",,];5, SE!oomdls, :00 beth s:hlles.,

.Bttiiml :il1l, JL 1!Iuw.·wuy' Wid IPl!:li~ Y{1uI' nmds ELt !lioo~t ,~ould,''(If"he:ight Om! 'Elith.e:r Elidll:! a-'I 'libEl dl!J!J'r~Jf,my. :MhfliY,!3 yOOIt" '!J!p:per body (9Jw;1l_;rd. untll YOIJ feel :0 l[lomf"O:rt8ib~e .stl'eten in ~iiJ;l,n ,ar.ms ;!lind, ;~he~t. KEep, }'"moUlI' 'Q.he!l;t :a:m.d, :near] up and, 'he~, Ei!ig:ht~y' bea:rt whiJle, Ei:oiiIJg t;'hi~ ;S t.t1!i Itch, :HflJ.d. fur ,1l C; S see nds,

F!!¢' U'i!i:! ,fi1~t Elt~!l;:'h, :s;l.(lwl,]f turn Y()U1" Q]i!QwS hl·,'t.Ill'd: ..... :hlil1,!; s~r~~g'~it,. iIllWlg' ~"W:' ilIrI~. ':l"hai!i sill:!i~~h&!> thAJ, ehO'IJ'ldera.. a1tms, and. chest. !BioJd t\OI" s-ru BlI!J:'~,Tld_"I_

If ths,t ilZl -[~idy ea.sj', '~belll Jift. ywr firmS '!!lIP billnilild }'"Otli li:n:tH ,Y'DI!I, f@e] :III, 1St:t:~,b. i iIJ. t'he !.I!J'.Jru>., ";,h IJil,lIlde:R5, O:~ d'fe.s.t. :Hbld iii:1ll ~asy ;stli'etM {\Or S;_l,O ~~, 'i!;'h~:;I: 'il<: ,gooil ~0 do- whomi1i .r1l)'tl ,iin~, y,[]ur~~f :!I~,mElipililg' ,foI"wa:m

fr""~ ~ue S:j]ollidm-s. :[{'E!!3P YU'W' ,[:'he.'i-t lJIut Sind, dJ~ll!!, lin,; Th~i:l !i~ltt;!t(:'h, eaa bill [k.,1JI1!!. Elilil,)," td:nHEl.

SUMMAR'¥ 'Dr SJttFt-cHE$ ,mB 8;,1,(,1(., S:H,(JIU1DSRS# ,A ltD' A.RAtS

:~ ru ~ m

:~

"C ru ~

..c en

It [;5, bsit'i!i!r '00 ul'Kle:rmet>c1rII 'tni\llli 'le! O!leF~til'!'tdjl, ,Ah.i\ta!f5.11$! at iii paint 'WiIer,E! :J'DU (:ilFli :5'ti1Eiu:h ]t.lDef. ;!ili\d' n~"t a:t.!:Ii ~i.nt wli\ct~ :y(illl h~itc: ~!«if:l~ ~l Mr;&50 ~!lJ ron 9fO.

,A Series, of :S,tr'etches for the [!beg!S

lIB hilnti::ar: T,nii~ i~ i:.I!nJjt~~ gMrJ i!:ir;.f@billl far' 'i:.ht! ilI:gs.. y'(Jq;]; ¢iil.i't do a sei'£C~ of at[IfI~i:he!l! rer' if>he !ega. :lreet; Sind .!;L'Oln fOOm t:he 'b;iB :p!i'in;teL" ,pDElIrtian.

This ,~D'.lM.iiDID, :F.Li!!]:p5 ,!;betiih, 'lilla' 'k:t:I.008., ;(uhlit]c,s" [iJi"td. qiti_~i]rl1}l2fls" 'Fbe to'll: POiii:d£i:i:'" will aiS'o liil:Jlp .reJ;;u( tile: c;;il .... elil ")0' ,they '~a)' ibe' '5t1:'et~~hed ImOT>8,ea."iJ.]},_

Dfi, niM; lat JIOIl!Il' :[I'.!ilrt ' O'Ut to, '

iai~C;ii. Wliilll doti"1g ilTI9i :streltoll" A :nUMlld·u!iiit ,poKiiti(!Jl of tblZ: ~((\yilYlf ~~8 ~J:!,Q. feet ffi3Y C@'1!I6ii! g,ll,err:lt~"e~chu.f.iill:' O'r: tJJ~ :ililside: (!l1:E;!dli;L'l mtiila.iti!!T,aU liJ~:WfiI,~.(Li!:::; O£' (h~' ki1.oo.

CaUm!bn~' If YOIll ha.v,f!· OF fuja'ole mad knee· prob~rf.u: .. .ibQ'WFi ~:tejl1l b(HldiJ'l9 t~ Mt!I:i~~ifiirll!fll'~ n~ii!~h :t!)lJ. ~ It ~loW!!~ .ill"id u~ilr<£lr !!:Qll':tq,ql. If il:me>r~: i'~ i?lFL)!' [I\!I'j~ ~!scQm<tIFi~l!! ~~i? ::.trw,tdii.

'~bt 'W'OIllIIl[J. w'iU i.1Iot Utili mu;!Jih Qf ill sire~ in, ihis, ,~!:d~~L!1l. :illut fbI' 'ti:b'>lb:b :ll'e'Ople, espe,d;l!!Uy m.c:n~ this ,posiljOIL 1~, you know ifyo!J :hawc iight ruiktcs. ~fthill!J:'!iI' is .0 ,stram, plB.(;Q PJ!!lil" handa 01'11 tho 0'!LitBii~8' o:f:)"M!J" Il3gr;. ror .r;JjJppori ,EL:!i. }'llIill bELhmcil! ~8~f 81]~ohtJj" fDifW.Ellr.d, Find ,8. 'pl1~~iO'il _yql,ll !l:8l1I h'O'ldi foi!" 2(1-00 seootJdJs.,

if l'(\(1j aro 't1gJJ!., !to oot o'tt:r~fM~h.i. Ft~Iir'JI:r~ 'in '~tJ;~~nl[l!:g' >e~~tfl: fiI~i1i1m 'C~!i!lq~e~ Thf;l~ Mil be II1IDtit,ei!iDle 1m,li;H:D'I.I!2lmleiFiil: In an~f!"flel«-, U;'~llt¥ 'i'i.lirt;nrn :se!fl2lal weeki"

'~I!'Jo1fH'o.\I'l!:: ']l; ::;t;ruMb. :roux' t!'Jr.::!:i !.ILmJ ttJ~ 1:iott.o.1'D. ,of y!JU1" L'OOt (plama'F fa.iiir.i~. sit w~tb_ yrn.:t_r toes '!J.nderD!e;!!:'db )'@tL (~ (a]bDil<'(!), P\!it your J:iMd:s inii fi'6m ~1 ,YoI'llf! fiJ[, Iha:lan~ ~Jlid tl;:l!I(l"I.t;~nl, If Y{lfll!!, 'w;fllnt to :srtJi,eten r~['!fuer. s.](irwJy lean h::u:kw$rrl!'l l;!jn;t.H :i'f; f~elR ri~'ht. Hold, ,(;jIi!]Y ,9;t.l.1etl;tn:€:s t,'hat rl!!~1 good and JlC'IJ CcliUlIl10nt.rn1_ S1;.l'eu:'h 'E!:;I:!i.ily fur i:>-U) ,!]eI:1:YJ]~~L :Be' i:al'eful There may be !;I; ]!I;i~ of lE!iI1l!;1lOEll in t11i5a P~iI't of the root- and! itiJ!i!i3. & 'lPat~e!1t_ Gr,adual1y gEt ,,,our BJ,e.dly !l~J;!~dI t(!; dtilJjgii~g by .st:tQtelllilDg r'l:!i,gUUl:UiaY', :Retu:rn i!<IJ to!l:!< ,pu4nt8t:' !llill£!l' doing- tbis ~tro-~h,

:~ ru ~ m

:~

"C ru ~

.c en

Dril!ig' the ~,!I. ,cf cns f'OO!> ahlloat ,alten 'In:ii~'n Of !p[I!~I]eI te ;the knee of'tnE! t1I~'~Qr tr,:g', ut frt(j, hil::ilil,uf 'i11.~ biJflt ~~g' OO[uQ off nu~ gJ:'t!lll!Iid, uUIll·ll..l,llf.' it.w.1I ;at !9-{II. l,i)wer your heeJ rowii't'd '~n.e ,~f}d whHe l~egni:1'I1 'f:bfW'o!1!~\d! Oi!1 yo'l;!:!" 'thjjjlln yusil: .Ei~iJ'!fe the ,I\;:nee) with yom" chJB!l.t ana! 8hfl:U:~d\e!". "['.he jiles, iB :not to ~Eit. '~Q l~Q"'~, ,[iutl, but to !liS!1l 't.h~ ibrnlJlro p~SW',1,;l .rrow yU!!Jt sJlIo'llldllr en yOtit '!.Lhigll 'ro ce~fJtl.y ,9;t.ii'ete'b 't'he, A!:;hm~, liendCimJ area, :Be Ii::!3iJref"'l,lj], Tlil~ A.dlilUes 'bEil!idoTl 8!n!!\IIi I1IEeds ,011l1y' a ~i')' sligh t stR:tc'~. l:Iabd :to!!" ;5-'lU l1lece:nd!!!;,

':Fh.i~ srreteb ~s gi'1:at f(lt il-3ghJt ,a;r:t1l:.1les ruld, arehes, ':Be sure :to work bo~h s;l~JI... ll.@1\13 .I:!Ign:in. YCIl will ]Jl.'oba.b~y f~I!IiEli that one B!J!i~e Ia :mol"@' flexible eJ!il!l!n, 'iiilG: {lti1lCt.

:As we 'g"f:t. ~Id~l O~ ,g(i thil'Ci!;!g~lel'~~i ~f In. ~~ ,anq tM~.n ;';!C"'E: ai;1iiiei&!lg:aln~ 'ilitrer'e i!i ~ IQt: :Of' !5it~ ,~oo '!ii!ill"ai1l'l Jan ti:le' klNI.rer leg!>, al"i~r~ \!lind alfChe-s. !lJii!!!' \~¥ to iI"'EillI!lOOE! or.'i'ieMmili;;l:te, '~F!Q' 1P;!j~8< ~!i'&:~ K!~cn.m~ of n.~ I:!',ti~itt~ it;; '~ ~lretd1 ,b~0re anEII alfiter ,e";E!l'Ci~E!,

He ~ili'!3tul if ytJU ha'iIC h~dI ~i1fe.e IPfIIQ!b!ceff!i. C1\il1 !'i~~ ~,tjl'~t.dl'i w~~h ~~ f'eeUr~gi ,!)'f aa~! ~ii!~ Uoo' i::oii1i1'!)~ ~.o ~'O!J flfid 1~e 'Iug;;~er '5it!"e1ict!

~I~M· .

'ED s~-re~h the muscle.s: '~1lI the fl,'onit m the IrIllP (lU~aa6'), rn!!lJ'1e i[I(ll>EI leg' fm'WlUdi Wltil the, knee of the {tJfl'Wm leg is ,di~t1~ ~eJ' tth.>e ankle, 'Y,I)Ul' (llther kli,iEe SOO!lllM, !bE! l'Ell:ll:;ung [:JI'!I, t.he ,fH;oo:r; Now, """itbllJlJ!i!; ~ErCJgl:ng t:h'l!l !pC!!:'liHML {If ~ljJ~ kne!!i QU, t'b,CJ :!lOOt ut ~E.1~ [QflA'llOO Fi)(!t., :ll)w~(J: ~~e ,fE'{Ifi'~ O'f' y.oiJ:l!J.t Jnp cl:.oWll~ w;;J:rdi '!;ol:J.. ~r~;!Iite ~n. e~!io:r .'j-ttletfih_ ,H:gld :fOil" l!.Q.-20! l;Ie~n~F.l; Vou, should. :rE~l U:d..!ii ,S~lfr.:l~'hll.tL th~ :fffiPl t: "-1$ n~c· hlp i!i!'ld 1P(lS8~t~JJy ~:fll '~h!Z: hili,Iil;1!J~~Jliff$ ,~'fIo~ ilrl"(l;~I~-

fij :C, ru ~

fa

::;E

~ m ~

..c en

'StJje-lchrl'l~ for 1tJ....,:M:I minutes; ~J!\':ltie ~eflirng ls a g€lDti 'II'~ ro ~~ep ~u:r 1iJl~~jh~s !d'i:!~i tunE!d!, 'S'lJ1 you" 1eei good the n:~)[j: 1mi1l'11i11il'l9J, If ¥!lI!U Iii\al.re a'Ff~ '~ight al\'JBi!I~ 'Or !iD1E!III1E!§~\, ~Ji\~ '~~e' !i!!r.e.i!!~·lbe,f~Je' r~~r!"g' (o~ 'o'i.II:lUe lfJatith-, iAg TV) and feel far ,yOOIl":5J:!'1t the dift~ep;yj(e:

'~hl:l" n&J.ol.'i: lIililOO"JiiIIl1[j. -

Do .i'W~ JWv.e ,;)'Vur' Ji,TMJri fOrUNlJ'fl or~'Jw. !'Jnkl~. This w,m nindc:t', 'tbe proper ~t;r,etc::khi.rJ[IJ' ~j' the nap ud 1'~g8. Tholl! gN!s:te:r di!i:t;lIill1!3E! th~e i. .. het'~1!ii the 'b.!Ic'k kiIJ.e~ a:ndi ,t.he beel of the, frunt. :fMt. 'the ,i!!aa.:ioe:t- .U!: is 00, s-t-lletcl'll th..e :hi;ps llild illgs.

ILi'Jiii:itiM.r,j" 'fum t;]l!!3 lml bi:p .s.krw]y t.o dl"e lnl:iidli tlJ' Il:n8!nge ,the' ares, (!It" the ~tmt;.cll, B:y (rn~ ~!tH!!l:hUy e1lm.ngLn,g ~1&8" you. i9Jre ~];lfi;lQ to iStl's~cll .m8!ny d:Ufi'Bre:Il!'~; a.cJ,j,lIIlDl;!lTIt SjIlea,s or- the !}odlr. H.oId :jI!mi pay ~;tr.Btcll ft;if lG-,2{I :!i_eJl,ll;llTldel, 8t,r,e~h oo~b ]~~" Thie is ,e;~__g,einent :fi,'J[' the' l'it~p-fil,. :lGwC!'!" b:yjcll .. a:ud b"tilloin .. ¥CII.l (!l!:I!J1I. :ro[]'k o'O'er ,.,[]UI" srniJol,l'h]er,. be:h~:r:Id )' 0 ili;. ttll Iii !:fe'tli! h ,1ft! IlI1r it 13 cit :Ul'ld u.:I!l':P!l!'T' hlllf111'i_

hem ~'he· pi"ef"'~~1,;L3 ,hip stM'Wh y.!)1Il eaa iSi1~~(e a stre1Xh fn:r th~ inside, Qf t~c upper ~.eg" ,~end Y.OUl' n\lliil" knEii3 aincl! :m-ove 'yOUI' :FelliI' foat ta, iile ins'1.cl:e. '1'his. ,~It.llill. l'f.Lilktf!, iQ, 91)'0' il!J-:Jgi@ ;fiji. th~ kaf:1il jolnt. Nf!~ ffitl~ j'iiHU- Sll,O'uMllini: odJ 1Uililt kaee filfld pgtyo!.!!r ~.T=.!rle, tl) the ims:hl~ QfJQ!.\I!_1' bQ~y :rQW ,9,l.I;.~J't. :M'(!!'i'e·ymfi.' .nipB dQ''ilrnw!i1:t'd '~O' S'tl'eteh ¢he i:rulide il}'!your !jJlipe'l:' ~eg (gJ'oirtl. no Jil;ot lmJov:e ,"Que" 'h_I;i.(:k kll!iJi;!g M fl'D]J,t foot·_ '!Be' !il1!liJ"e that YOllil.l" 'f'~'\Olllt knee 'ii5i dJff!I!;Uy ;!!ibove YDIil:~ i!l!nkle, Hold an 'I3EL!>Y :!i~~b f[]!I' 10-1..0, saeonda, Try 0:[11 tile o't.n!3[, ,IilLde .. Stru!:'Il:llIbMh j!l]!,g'S.

,An ~xm:IIE!;i!i,t :5\t!I:',e'kh 'f'of' liiip flexibi lit.y:: Wjj~h, }'out' :f"rnnit- knaa di:f!l!dly uoo!,:'Q ,ytillU' ,unJd!3. Iillift ,'!lO'W- 'wei.ght '!Llli;' tlD.to ~18 ~ ,1.100. hwlil. Iiiif,Yti!lll1' b.uik r:oo-t (jiS" 1), N~~ hCiJd an ,eM), s~ret;ch 'm~h ;I!!, fuh':Jy B~!"8i2hi!;. !b;jJ;d!t le,R: :rQ~,' t.&-:.OO !i-e.Cond.13 _ Th~r!!k 0 f tnE!' :front. o:f J' mar hip g'Cimng .cIl)'W.EI! to ;t:T-E!8!f:e t.h!!; )",i,ght sl::LtilIl:.ell, 'i:£,§~llJrfI. USi3 yQitJ.:t liwld!s f£!t 'll:mlLm~tjh, ,'h.i::; :!i~~fili'llll> the ,g;t!lrlo, ham,st.iinp,<md m,p~ and :puas~My behind :th,;j!: knee (j,ft:l1:e htW"k. ,I~g', ]DQ' 00t:h legs.

,~t'he[' '!l.l!iJ'iatu[]!Q. ~s '1;;0 ~'h~l'!ib'tl the i!litJ'oEitcl:t by !ltent~.Y· low,er,iln,g 1{{I1tIIi:' ~p'pel" 'ood)i' 110, '~tl!3 :iiDBid.e ;n<,Ho!3' 'knli!iB o'.rt:h!3 :fijt'l'wEl:'.f1l3, lillg' (fig . .2). Ii1li~di -Ill oomfo:rtEI1JiLa ,S:~J'e~'~ 'flf~ W=ro eeeonds.

.AJag;, J'[]~ csn .Eii;;rl;!tteh}'!lJl.l'f pE!'l.viil;: .I:iIr->efi ·M.th ~ 'i;LW!;!a:','~· iU,lfri,gl1It 8.."1; abmlHlI ';n "tnE! next '~1,"ffi ·!;ltrf!tU::.nE!8. Sl~a:t1 ,,<i]:l;h []ill~ lier; ]m. :fmrd of. the o~·be[',. W±t'b 'the arnhle {if,,@UJi" :rnr[)f~ leg dhsctHy be]!Jw Y'!JW' frout kl;!l!:!~. The !11othe-r .knee 'if,l !f:ie.[i.tirpg·I[jIJ'j. the f.h:!!f;fr.; P!8!~ :lm1J!~ HY.~r!d8 iJa:!. '~I)p of' e8cb mh'e!lI" 011 Yol)'l;!!r ·t·h5f:!i·fri, ,]~Jo!lil;. ,aiba'V>e Y'1}I~r' [k~e. 1'10 st~[t.cl,. ARe fr"IJlTit, oJ}''OU1:' :hip .amcl! :t:hillght 8uEJW,gbibi3n. J'Dtili' arms to. k.E!ep yti"1!Il1" UPPIi.ii: bt!d,y t1.prigltt., til'!! jlO.!'!.11o'fllol' 'lfut:: fi-w~ or J'1iY!J,[ hl.p UQiW"T.I;"ilfiltdi, Tn~1:I j;!} ,::!J'L·exceUelll.t _"'h'e~eh f,pr '~he £~f;]~ ~'t:d:p mi:apsf.lfl,iJ) ;HIJJiI. ,goold flD-l" yOUX' l'fil'W'EiI:' ·DmAik. .111l'!3~.b HmJ.d f:u:r Hi-·M .socC!'D.CB. :~'pe.II!t .rlJ'l" othsr .B:i;de,

US!3' KIll!!} ~mn~ ~t«~~fliUqjLli!3 .@,S .~n th4!l last gi:.:r£llttih, ~~OOJ.iit .y.o!!..iii:" itJuelt 'kil~c is 1jjoJ:f ~I;.!' J!t(!(It,j" iflIIlu, j.'tlu @:n:.,fIjjJ ~G h~J !!)f ywt foot, m.uki:E~g :,lffilJ,l" 'hF.!~'k 'kg mll,:!lr.~ ,5tl!~ig'htii!!i', Tihi$ !J~~'h 'rll.L'!,1J~~~ ]},l'Q1W!I!Joi:e3 ~~:ihllitJ' 'iu 't.h'!1l,~IY,h~p £.ht'lll~. Htdd fu.t H!~15 ~t:W"~&.. DtJ 'ootili'ii i:!~dl!'d!B, 'F.hi:a pos.itwn 'WiU dwllleng-e yO!;]] tel' baJam:_oo and .8tl!'!!:tc_b at the i38W";t\ '~~me;. A!:'llf!!, the 1J;I~~v;i.QII!!!; 6t!',e~d'!i. Jewer 'tnefl'<Ont ,of.~m' h~p d{!rwn~ 'w,el1~d :!!Ii,'! ~lJJ ]~I;!i;!!p' _yq1,llJ;' to:~I;:J;i 'l!I~r.i;ght (ve:rti~aU)-

.......

~I!... '::>-,

0. o o

SUMMARY OF SDlBCH'SS FOR LEuS'

str~,khes; f'oll" ,the llowellr Bidc:'~ H,ip,5" Gll'oiiil1l,. and Nalms,tri ng5,

S!:ml :iin, U :!:ilillittW;l,g' ,po!riititl([l wi;t.b: YUllI" ft.:r.:'l ilbifl<l:L~ :!>l:l'!JlillIa!lJ["~width ~p:att. mtd. li/loii'tJill'e,~ suaipt ahead, 61~'ly bli!~~ rQrrw(j'l:"~ ham the htp~, F.?~p .:iftlJf/Ji" hrii!.il$ ~Ug:h.tl:y be'.Ili:~ {I 'j:rJ'cb) dW"m.g tlliB £itnltdi ~tJ y'UiJtr" low0r h:.I:cil :iB< :(I,ot ,s,l:.:iilllswd, let yowi'" Illet:k. .!:Iud. at,OII:! ,~. Gt! W thl:l [poInt 'Oiihr::t,~ ,!{Viii fuiSl ::Ji sll~lU,~ strut.i!ih m the ~oj~; ofj'wr [egs, S~_reM;b i:!1 ti1:i:i;91 easy PWJ5€I' for 10=1G ~ccof.!ds. lJ:9til y,(Iu, ;_U''(l: re~iJiNed.let ,YQ~e-'lr re:laK phyf;l~~] I.j" Pj" 'mel1!t:l!!Uj' ~C1:noel;!tr,'attng: g.;T:j, tha ~:r~a 'oo~l1Ig stteit!ihstl!., D4.~ .not. l:ii::ffib::'l:iI Wi!tJl yom" 'kJj!l!~ ~!ilII.!kE~t OJ' b!llunOO 'W't~811,YJ!)ilII .st.rlIlitcih. ,SJJUp'i$' ho1~l n~1. tasy strollC~~,

S:tle,t!:h by OO¥,,! j,!olllileel ~p;!JC! net, ~y ~~la'r ~ilJ ~F! '91i:i.

'When, )1'DliI. 0.0 '!l:nis 8t!"eJOC~i }lOll 'w.i.l!I. Daal, it, ]lEliDJ:;t~ :lin. y.our n!l!m,,!>d.~ (b~ru..: of' ~hi,gJti) EHid bw.:k ii}f thtl: k~I@(!s. "1bu.t tw::k w:l[i also be stretcbed" hilt j"(li!J win lMi this s~ret:::h. moot~y jim tile b;JJ;ck of )'II!'!.J..J:" legs,

tJ!!~@rt~oI.!Ilf.: Wlilellle''fe:r Y(lU bend ;jlJt ,the, 'W,mt to 8l~" feme'.!!miboe"r to' bend fO'll_1" k_Ii~ !lIlightl,y ~ 1 tlleh !l)'!j' ,!)1]!)·.lt t;!J!ikeF.l the preflf,Jure (!in' y{Jlln~ .I('i'N~r b!M"k. Ifse the !big' muscles ef'the upper :I€:gi- 'i!!D stand, 'J.],P" ins~ad of tbQJ ,8Il!l:aU IJ],Ili,S.·' cles Qf'tJl!e l.a'iM@r 'hack. Never bl'iiDg' y.oUXige~" 't.'Q an :)l,p-light p'*IitiJo:n 'm'~h [(llIees, looked.

'1.lv18 ~trind:ple ia a,lso, ~m]f1Ol1;:!I!nt in ,lift~l'iIg' '&r.Le;!l,,,'Y abjel::t.s. IIl(ff "thE! grjj,uncl! (~~ p'p. 3fJ2-4f)5~ ~[',hllg ,0011.' Ya.u.r B.ii1ii::ld.

51!rekM'i"'!lI! j'~ !'lot Ql1Impe,t~ti¥e., ¥o1JJl lIni!!y ~I IIVIJit lbe ,iible 'Ibo tol!.lt;n. y.c~r 'illmes. iIl1e pofnt is; ,kit ,y®u'~ ,g;pt: liIilofe fl~.:dDIii!'. IR9U,'IJ, !rtJi\e1ith i!!~

~,al' , :!: ~Hl&l:i\.

fJNf T.edmiqug Ca.n.t.rod -R1fi.a:r.-SJ;rntr!n... :N'!l!X~; .BISJ::"ltl!ms' a beru:.-ble~, ptisitlw '~V'jj~ J,'O!.1t. hOOLs £hi'~, 1.\.08£0 :pointi3d, Il;t;_ruigmt s;heS!d, aJ!Id, i6ee-t :;I:b!l)'l,l't ~I!IMe:r:,-width, 8p8:Jl't. H'g;ld :fo!!" 30 secrn:l(ili:i., Iri 'Kma b!l!m!jl;·klJeeI [IliJ8~tio:n, :.you an!! QD_11I~.EI!I:~i!IJ~ thE! q!J!oor.br:e:p8"ELnd :rElDm~ tt.ii:!' MmSrniI:Jg!i. The' primaif}' ful1i~.o:n t:!f!~hQ quadir.i£ep~ is ta, Sitiilg'i:d,arll. 't-he '~il!g, 'Fhs bW:ik fIJ!lil8~lun,!lJ£' tihc- hamst4"uD!p ~, to OOridi 't1:!i@ snee, Eieoo US e ti:!ooc:i"llli.li!iciJll!!s have ©ppo!!iIlUl m,.et!io:ntt, emlt['ae:ti~jJ the .quad'i:'ioops wm, ,~, Uflll: ibhm.!:itirlngl:1,

,~yl;l~, M'M Ittij"" hent-lme;e p!)SUiJ;jQn, me.~ t'hf djjfuren<ue between the [l.'D![I.'~ a;m.~, the ba.clL of ]m'ItI!1:' ithi;Jrl'i .. The: C(fl;l!ad:It'iJl:E!!p!':l ~ba'w:{], f~lffl hard and tjg'&it~ whi~~ Hl.'ill baJliISra-it1gS shli.tU'rd! fe.a] ,~l:Ift ;(Ij!ld, Teh1l!~!f!iL n·s e!ii~fie1i to- !iI're~ the ~1L8<IIlSK~' if U~ey M''e m'!st relaxed.

After boldiing the bent .. knee ,position, st~M, U,P ,filldi thw ~i!!rlId (li!)W.IJi EL:6')!dn, 'lAtJ:th uees i!!J:i\g,hU'J' bant .( 1 'in!!:h). ,!Ilnn:'"t; bi:ll!lnei;!., 'Ynll ~r.n'bQbly ean jJO iI!J T~tt'~e t!iu~;JI~r' ,ail!ii!:ud.Y. HoM ~lJ!~ i{l-15 8soo!]dli,

-....." .. ""~.:;". ;""~ ~~ ... ',""~""';i",,,,' .. ,,,1\, ""'i1'- .. e,--'- - -.-II u..., ....... ..:' .. - .. 55' ,;I'n ... i~'~!_ . """ ~~J"" .w ... ~ .. _, "" .. "'!!;. ,(1]'IP" ..... ' 'I1i!ro~n.., iHIIu .rir, .. IffiI.~ ~.N,rl1li' .' ,:

,;I\l~!;!~ rce['nf;;:l'!ilibef ,t@ ibend! ~~f I(n~

'IIihefl !i~!3lndinllJ up\. This ~em;iCIln.:n:l!"c8in lJ't11t!e lowE!r" D.ille~_

'You wHI ftfid M easter M l-~!)ld, tltiB ~tf'Cwal if ytr!.:!l can :ilJiist,rlbut:e yqJ;!!r ,vcigh'~ 'boe't"'ll:-ee~ ,yo~ I' f..IIE'mli, E1rIIii.:ll :~!3 g.s... ,If Y'I:i!il ruTl!:' unuh I i;]' k! ~_1!h YlriJ.r to.e£ (!l1If an..kl!ei} wtth l'(i~.ti:' k._il~OO 1::1~~ighUy bl3n,il:. (mi:..l!.n1 [p!38!plk'i I::UnIt1..1t}~ t.hlm "'_S!J' a !2ltru:r' oW; ew tb, '1)1' ill vlle, of !books ~ rt,~1 YQI,Jif' h ;;l'llid3 m:li, Find! a b.lflil1ioe 'bet'i!l:~e!ll ,fOW" hands and fift>t SU ~!lii '00.11 ['Ijjia.1.

rv"a<Iiawr:r: \Vit-b, Y[JW''"h:.11Il,jI3. :blJld. otil!iD diJii!l back Or!f't:!W" ~(iweJ;' le{;:3i :hI! the 'C8lf'Qi' ;;i:niklf!' ;(Ilrr.e:;=.i. :By '~1,lUi:ng yi:i~,l' '!)I!pPBJ' 'body d~W'[].W,!l!ri:l (g.ant~lft) "Wi~h.Y'l!i!lll' 'naodl3. JruiI1J wm OC': iliJ)le tl) ine:rei!!S"e ttie ,Bt:t'e~ :Lm! ,YOIa:!' 11!!'I90 and! D.IILe.k:. whHe J'ID<U oorliolmlil:'.I!Ite nn re.~axlng :~I1i,El. 'IfIB!;f :lIbYhl.I'l' J.!!l8itiiOO!ii_ :00 ,!~.t1t go ~QD .!I:tu:'~ :R!!!J..J;rn, W1D! ~b;a:t((n. 'Keep jOtllt killUS s.llgbtly OOlU,

~.'

:~ ru ~ m

:~

"C ru ~

.c en

.N~l{t;, ~lit id""'Tl wlltfu, y.rtIlJ' legs atnr~~t i!UlIdi ·reBi:upnghtj. heels ne ID!l1Ti!! ~aEIn aix indtiit.!i, '''',purL .iB"llnd from itht.l :~Ii,p~ tiilo ,gt\t ~.Il easy stretteh, ~lcll for 10-·1 S, 001> ends, Y'QW!. \'I'm ~fg.hably £ee~ tJJ'Lr;, j'l:lSlt be\hrIJl1id .YOUi[' knsea and ~n the bELC-k of YOILl![' UippeT' ~~rs .. ""iUlJI. ,lIiIuy a!li!i1lJ; fu-EiI ~ Ei~'n, in '~'t!.1'J loW!L\r Dilek if ytiw' oo~ is tighlt..

Dill! O(id dj~ j'Q~f' lheJiid fO[r~¥~.1)d a'l. you, be~ ,this atlle~l;h, 1'1:y to kee:EJ' ¥O\U:' hip!,;: 'lTQm 'mll.iEi~ ~~k'WaJ:\d!5",

'r.h~:ok, of h!;!I1din,g fl'lJm, YO'l]tr hj,pB' ~ivh!lJU~ mElI1l11ii:o;g ,.DUll:" ll1:ppi!':t ib::1t:k

'Yll~, 'rna}' need to lilt. against i!l w:!Iill ilia Map y>tl!W'" luwel'" 'b.Q~k :fUEL'l, 'Thi£; p;oo;it.i'On :tin, 1tS'l,:ilf lll!!liY '00 e'fLQit!gb @f a !J~et£h ~w ~ W.Y'~1iJ ~I!'!i! ex~~.e~ tight.

If you have 'lrolJlb.~e l'el;ru:d.ng Y',bi~C1 amlIlg th:il:1 ,E-tJeet.if:h, !lISB n ~IJW!3~ W he:llP. Pull. ytrilJlfllil!lf furwllOO '(gs i~ Uy!} :~!']l 'i:he hipF,l tn 'where you ean relax EmIli aii'm get E1 ,&tJ.'!3t.;:'h. Use JloW;" h£ill~ runil! &1',m!; ,~ [j:!,til] y(fL1l'~ ~t'!1f 'f(i<l'w:ui;l, W(i\l~~ },'OUr' ',,",~J' gg.wn t.h"i: 'row-e] with j'i:!1.l.'!:" fing-e'1:!3" ulltil 'the JlitTi:!/ten fee:~!':l 'n~hil::.. 'Be tl,:a,rertJ] hem. IDa; not O''il3r..su!3kh.

' ......

:5... ');...

0. o o

If this, ~'UE!kh seems '~ilI' iPllrl: p~!lI'ii2' PIl1l!)lJ!t lawsl ,ba~. elf:' ~ i"!!i!Vc ~a(!! '1)W(j"t.~r;~, ,f;ii',@bler'ff:li, ,i:!'l)' t"e s1Fet.dlie!i :5i:lP'wrn (l1lII ~ge::>, aiQ ,anti' ;1!l.lh:£!!i.e Mil fEii!1

lm!JIis elmff1l:lr1tJ'b~!3', . ,

BE! II;tI!retul when you, 8i:>.~~h with botm, leg;!lj in fM:m:~ rIlIf"::rill'U !l)l" whE!II. bE!ndi11g fOlrW.IIrd at tme' :nips 'in 8:, ai!;a[l!d1ing' '[pDsitiLOOl, Y.o-!.lI. ]II,w;.t :litot o"''el.'s~n!iOCb. in these pasi.tifl([;]!!;, SilllZe the 'ba(lik, ,ot ci.i/IID ~.eg probably ~crs ill 'fjghtUliQSS ani!. ~11!lti{jl), dilJ~.'rI:. atl"et.(:h, ~ot.h, ,~E!,ga at the sam!;! t~m~ iii:' ,~DU. tbav~ liIlowel" DEL(:k :p-I'DDlsms_ \Vb.e:~, OE:S O:~ both 1.egs BIoS extreme'l}!' tig'nt .. :itl!"~, d~ffi.c,ultt m Eltre1:.ch botti 1e_g£, ;ii;~ 'tneSfL'l'iJe 'ti:m~' snd get the ODl.!:';J_'l!}ct £tNtci't fof. ei;!th Le,F::, It 'i!3i !!!;!I!F.ller on ;you!" bJ3!l!k tc, ,SE:fBtdJ, el!lLeh :~E!g aepSi~,!:~te]y:

'We' (ill, Yil.!'iJ.r bfil!ik ~ll1d Iill: your. h.lg up 'lkriV'aoo, a ~cr 8!111llJe at '~hE! thighjl:ilnt. :[{I!}SP the [lD'fi!H 'bru.:k flat aga:inst the '[1000', HQ~dl fOir 15-':;W seeends, Repeat :[0[" o:i:hElT loE;g;_ If ~UliJEi_!il!:i:!J:ry~ !hold! ODitO the b3;Cit ~I 1foW" ~0,g to et~ilil!i-!J i::hl: ::lilllet~h:, (.)'r' :p.cu:"i; f.i. '~i)'we[ iiM' ;e,[a:::!iI;;LiC' enrd .Iu"i[]~nd. the bott:®'m oF.1f'I!iu!I" foot. ,ii~ttl JIiLJilJ. glii'fil1y. !J,n]), ~lrubl:h. as :fElT as is runifilfuduh1ls. ,A;b:ill.t; ytl'll C!.IIn, place a pmow under YOIM head, {~,t ~;jA]!re ~i)'mfbn...

:~ ru ~ m

:~

"C ru ~

..c en

PlLIit the 5,[t!E!8 of YOl1!f feet 't:og,E!ithel'" and na.Jd onto, },Ol,l't' t~ .. Ge~dy ~!,!I i [YQI,.I!Ii's6~ff'OFW,EI1"d, bending 'tmm thE! hips ~1IJ,tiJ: yo IJ.l leal, 8! gpoo, I;;;i!;~h, iill ylll!J!I" ~~"_ Y~11 :mQy U:~ ft'1l-1 a.s.b]"ctt:!h in, ~_hw DU!.:k.. HnLcl, ful"' 20 ~oods.,:~ nut ~ thE! :~llIi'~i!'i.l T:'f;1!l)Ve!lT.Le!J'!.'t fbi" U:,l.::l, ,!)t!tetcti"l :flJ'(jDl yiJ !!,l 1" ,he~d ;fI!l1Id ,sJ1Ii)u]deJ;'~, MCt'1,ll(! ~rn ,t:n~ hi,p!> (~e p: 1:8" Gettirllg Bbl'ted,~ Try '~D ~13~ ,YOUT:' ,ellmwi:i !n'JJ. tili}2!' Ci[J!tEi~dl3 o:f _yG'IiI!I" legs Ji,'O :f0U, !li.n!! stab-Ii!! and [lm~Elln!ood" C"nntrncl: your ahdkiminm,J, ITi:l1!I.des mi~cl:bt i£I.S J'Ct'Li lean fo~t.cl;: ihjlll wilt ~ilcre.ru:;!i:' yow- furw<linl :1:1~,1)jl~tj'.

1flc"~cmb!Jr-1l1Ji 00 unti 111 £II l-iil Ii! 1li'y,QtI! !5:ll"laiticinl. fi,nd"i!j p'1~,e' tM~.IS ~:alrl"" ,om f(ffoob'1 e'" ene tliun am~ C!((JiI t;c.·~!tFlMm 81nd !l"e~a~ art th"E samEr1ImlE!"

,~;'f}'O\l, ,have- ;l!ilriJ" tl'fluble bl;:!~,";IIi!r.!g forw,(!iJ:"dl. Joum' hee!s mllLJ' be: !!£II} ;jJ!OOC' '00 }.'Qi.:!Ji ,groin ;nDeI;L.

H" 3.0" mll'J'.i');'!o ym;I!f ~)e..et :fEiJ1;he'L' 6!.!!t iil :Il'ro~t .oJ ~ii!!. 'F.li1is w.iill alH~ ytli!..ll 00 ]Ij,Q'f@ ro~rn l'ron't you:t" hiiP,s.

lFiqe'1

Ho~d ,gfjtQ ~f f~~ wi:~'h gne :haJlIid, "iIf,ii~h j.1"JJ111!1" elMw QJl the i'n!iide o;f"~h!3 :~[]iWer leg to 'ho,ld r]o,wil'i and. stabilize '~_h€ leg" Now; 'wii~h }'mi~J!' other ~;I}lld !lf1:1! the '~l1Iside' ·oi'Y0I!][' leg (nat ,m~ tiJ;e 8.n~. gelDi~Uy push },iIlIU1" leg utJWilJ.W.I:Iird '00 .i,Sfih1!te i!1!!ltd s~ruu::h th[s £;~d~ i!1fthe groiu" :Efy.ou are t'i_gh,t iWl d1!e!' pin area, 1i:il.Jls :i_~ ~ J«IOO, i8rui!it~~ .S;tr.e~e'lti '~ha!t w,m, 11 m be-I" 'liIjp 1'1;1 ur ~"tIl):i, n Hl'1.d. ,~I~t:I'\~' l.'1J iI,U' lrn~~ s t,ru. ,fill IJ. mo.!"e nEI,tU:Fa;l~y .dCi'f.'l:nw~_ ::Do, 'bt;i~n l5.ilffi.8.::!n :HtI'ld. fl;if 10---15 ~OOids.

PHf-' :rMin~81 Ctll'iil!1'ad.-R~tax-St.Fe~\o.)lt. '''Vi~kI J'(itH'. hii!JJlOO sl.i!p~'Uri ~s: s~is:~d :ttei:3ist;;I:n:~ nn the l:1JS1i1!1!!I. ·af op,pG!:i<l'tiB tb:igha, try 'K! b.rlt.l!g YOUit' kJlees together. jl~~t. 'enO'u~ 't{.i eorrtraet the :rp:l]g.c]eg, :ilD, '~n.e gI'OliIl Oi:g'. ,1). H:.a:~d ~h[is ,:Yl:-LlIbiJ~ 'OOns.~Oll ~o.r. 4-5 :Y!t1~, ends, then il'<el~' iliad .stre,tch the ~I!I as i['J, 'U~e, 'p:reeedi!!:'ig' a~Ii'C'~~ (f~" 2), TMa, wm 'kelp rebL~ a ti;ght ,gI:'O'ltll ;l!!f.cI;!;;I., ThiL" te~'h- 1!11~1I;!.e or cl;ln.baf;t-'n;!.];t!X-8b:~bt:h ,~I:i '\l,:dulil1b~~ 'fzyr' [:ij;l'1lletei;} 'with ~loi np'mb~~[J'L"'.

JIill o;j:'hgrr" W,~.Y'·'~ 8 t re~a~ t! :fd~~ j?J;'«;1 i:n m ii,lJ!j d L'!!';l j.s ito- ,!I; i~~ .p 1!W~:i:li!i~ ;II! '111 J!iJ.U all" .ccO'ILi:'fl:, SQiiAJEthiillg that will p(!',OyJde su.p:pO'1'l" 1i,~iJl yout ib~clr, stralght ,iiill!l the soles !Wr.~~fi' 'fe,eIt ·~sethe:.r" 'USIe Y>lJIJ[, h;it~d5i '~I) iP~iilh feJJ:rt'i.::r 001,¥l!! on, the, ~;ru.':I<jde ,of :!10M.!l;r thiGns (:J:iA)il (Ht the ~1l!l!e:!J., jU!l.t above ,them). ,Push ge:1l!~~'y 1.:J!l'!It.jl }'!DU ,~t ;ii, ,[:."00[1;, e¥E!!I1 :!!ih:'etth_ Re:Uax. und :h[]M f:O:f" ~!l-300 :!;I!:.:!li!on,d·s.,

It 'is ilIiJOO lJ;io8B.ib'l~ t(i' d.o '~h~ fltre-kI:J with ;f.i p8['tne:r, Si;ii' ~1l;:k-·t.'o-n::J~'~ £r.Hi"' M~bi.lity,

]fyg!.1l hove b'{!lub]e' sit.>tJI!g !!::oo~-1e,ged, tlbeae iJl!)in stretches MJl !i'tfil't 'tgJ; mtlike th;!!;~ ]Jooition. easier fur ,YQIlI_

"",~'

Ttl, i5toobeb, '~_h!3 bEIDk. ,Im,a, iM:~tl'8 uf t1'10 h:gs, :icit in ~ IJ.t(Inise.clI·li£.'g ~ositim~ i.ltHl tbe:J:!i ~~iI'j, 'r(t1:'''7,:;i,.1'd l!JTI!~i~ yO'l,l :fee] ,a ,~ .cflmfO!l''t.sl;ile :!YtJ'.et~h_ Get ,1!,oI!li[' ellml;wl!I oui!;. in (T!Jnt of Y"J~ if Jl'0'!'], il!ilnl. H0M, ,bJ:f:ld ,r.Icl.1.ID;.. This is ~ sij.l!1p'l~ ~'re~l f06r Inoot poolPlc and ~Jj' f~e]J; ,g"QQ~ in ~he !(t~1' b~~k, ])00 !l'JJ}t hold! y.D1M' QJ.le'5!;tb. StM'~Q_h tjJ[' 15-2Q '!i.e!:on,gi:l-

iV.lioo;iifm'~ Mo.w your' 'il,8Jipcr bOCly O"J;'I!:f. yoW' lsnee iAl3te~d (Xli' !'1!~·,l'Jil.ht :[:Ihe~d" rJ.'hL'I: 'iF.: ,IDJOO, fuT:' ,ytlI!)U; .hi,~ T,h~nk ltiif' b~l~di[IJg l"ru~[L t;hc M,ps.

:~ ru ~ m

:~

"C ru ~

.c en

TIne :SphtUi~ 'tWist

1,l['na ;!I!J;dnllll t-wist is, g.uod, f!l)(r th£i "LlP''pill''f bu~, :iQw~r b!l1'!::k~ iiW {if hi:Pfll, {md. Fih ll:!.4IIb"Ei. It \vi1] ltl1,p;r01ie j,1'tii~t ,m,bmr;y 'I;£i tlil',~1 to Ul~ s~rlAl: or lloo't. behind! yr01l.1 witb'Qui lmV'iag '~() Il;ilt~iJ YQIl]_j' C't1!tire body,

Sit with ,Y~llHi' right ~e~.l' at[',eJIRt"it. ,!Bend }"Ol.lif ,left ~~, Cru;s8 ;]f6!i1i[' left :fbot !J'I,'1!if ,Elll.'Il to tho t!u:~]dMo o.f yont' rlgl.t kaee, "Tb.en bend Y'OIl.!:r rigJ:!t ,eiiJow <!JL!J!d :re5~ ~t {In the oll,l,t..'=I,i;de .of}'Qur IIlp;];lel" :~e.ft; trnj!!lih.j!ilE~ aoov'@; l}m Iknoo" tT:Ii~ YOUi[' t."lbijjwl il\oJij).!~:p, tilii::; lli,g Sil:w:tiw"lflLF;Y wi~h wfJ.troUedi ,p.reSi!liIiJ.f.e W 't:b& )1!1...!ilide.

Now, wiib. Y[]UX' le±l hand, FSi::if:.:itlg' 'bEih~nd ylflil.1. tildtJlie s't!Jtily iJillcl: turD ,Y'O"u' head to' 1(;IQ_k ~\1'er yom' ~en !_;lb!Jliui.de'~;, ;;I,!t ,the ,!M!Im~ time l'!Jt8l~e }'ou:r u.piP~r :body tow'fl!rn yOll!l' left :n~L'l!ldI and amn, AB y.D1lI, 't;!lI[[U :1t!:tu; '!J:p,p.el" b!)dly~ ~hiilJk (!¥ ;~~g YOIIIi' hips in the same ,dfurecM~ Uihm.ugh ¥our 'h~~e 'won,\. mo,'I!IB hseausa )'!lUl' I[',i,ght e:~oo'W 'j::; k.138piJJ;,g' file lliJit ']giJ stat;i;I)".ill)'''' Ta~ ~b~i.iJt] gj,l,I',1!l ,Y>O!lI, :1:1, ;!j,b'8lclJi in your ~ bfl!~ Emdi s.iaJl of bip. H,old, :tOt .lii(II-,15 BeCuDclIs, :no both g~des,

l~re:;i~ Ml,fj!§~ .~"ep

L\f.3riatiM\' Pul] youii' 'klii!;!il:!l rJ:~!JS_!; :r'DW" l:Ul!UY 't,oWu:rcl: :r'(lUX' 4)p~!!Je !9h~ll!jdel' ru~r.:i~, y6'Li ~ aa ,e~~y ti:treDc'l1 on '¢he, :Sllcie ~·'rtte. hlp_ ,Boold, ('Or' 21lh31lJ i!lE!!l10J'l.ds_ DOl botb sidE!s_

~t!le te\f1dw€:-;pem'lil mor'E!1im~ DI'I the first:]eg. Ialrm,; (!If i!iFeiil '~he:tstiiMcn. iIInd '!they usua ity wml :cl:r'E!~ tilcE'i!1"' "J!\ilI!!r~ qr IPIiIWi! fl~liliblrjj ~t;d,fi 'r.~II:, Tflti~ more \t~e i5.'Pei!'rtM the "~ood"' ~fdfi!&fid ll~!!lopn too ';;b~d" lOldc'. Th re~d~'t!:l'l~ $l~ ~0'l4" tT'gbl ~!l!jIe 'fJ~ Tn r~ 'W!,!. trielp eljlel'1ll!:!l!I,t: ~l!J'ir Q'Ver~rl 'i\liii(itiili1i)'_

L"'Iil,iII\IUUUIIII ~v ,Ail!:' !=--la~~D~~~' LOWER B:Aele, HIPS,

~u' .. "~nj lr' U'f.""" ~ IA!Ii' I~R~'~' f""lUfl, _.-. __ . -_ _ _ __ ,_, __ '_'I .e- e- _ '-.I-

GROJ,N'~ ,AND ,HAMS1RING';S

i~i~~.~~~

r,... A ~

~~~~$/

,At th iEsi t rme ~E:t'i5 g i!l! CiW.eT!5lDm1!i of Jti'ile II! i!i.S it; 1li:! dfj!li i q1lle!i £j,f ~tJ!iililhl in g:

Ii Ellbfll~t< stretdl J.C!o hilt I3S~iillltY; i n '~13 1:J.Ei01m.n1rt9~ G~'i: fi ~I i~mt ~it. artid rr:Jc"ei~e it C!i"1eF ~Ol:! 'r~1 ye~!:lelf jl'>il:l~~

• H)mId.oSIJ S"trMt:D 'in ,;:j '~eJMri''OIi1tuti~e pQ5Ttigliij tltq ~bet~j1) UrnsiiiJn :nloo~d hi b5i~1tI ~il: ~Ii\'l\i ~K!'dl it. N~' ~1'a!i.11c ~t~loiG. ~j(fe'~h~.

iii iFE~'the,!5J~, de:e~r)', ;and n.arl!l!II(';.;IIil:!(-eJCDi;!iie alii you bend 'ftu:w~~_ Do ~D.;t: $E!kh 'iOO\ ,a I!}orrii wtl!3l'f! ~im !fa:nnM. 'b.rE!lIth~ i1~jllillj]liiy,

!i ~ ,mli)t boo utM}P:l , B!oM{li~59! t!ghiJ~j[j;'!], '~he: !otef)." inu~J:l~l'ml;!' ,~F~"Yy!ngl'~ ~b'll:~e~. ii 1WfJK i!!l~0\!.1J; :ril,e a~ ~e;l"ttg .5i~ri;'t'Ir.!':ie~. F~I' '~ec.: 5,tl"e1!m.. iT the U!ilt!i101"1 bei;om,e:;i g!~_;er' as !foo stlettb. ~b'u alE' c;i\ile~oj:n91 it, I:a~~ Of;f ililID 031 liliil;l!r'e J::O ni f'!'-:ita Ii) I ~ p'lMi~jryJ1.

iii' ~~''t f:clI;:~~!"! ~Ie:~!:tiilit)'_ ~l!R5t [Iearl"! '~i:i<'5;1ii~ I1"Iop-etl"I),'lar:lid ·~I~;.:iMi'ty wi I~ ool'llle wi't~ time_ {Flleiibiliity i~ 91"1 il! Ol'le o~ '~he liil'l'an:f iIf!~Ptij)ttuct~ iD'f ~t;,~h~liitl.}

@1ther 1l1iril"l{!l~. to 00 ir,WHlIl1t ijf.

!ii' ~ ~il1e if:Il#~~.e!nil:.~l,;\I!ir.rd.;i)'- Some i;lays we,a,!\E! ti.9h"ter,)BithiE;!r ~ io!OOer~ ... IDrink.·pl\errrt.y '~' 'WatEr,' Your rnLi!1~L~~. :!itror.:d, rill1u~ e;fj~~I~ Whe-Fi you r body. ~

iP-J'~p-!!!r!r M),ElFi3ited.

~ ':rP.u ~~Iil ooli[~i~i whM )"Ololl f,~c~ by o'NhU[!!t. i,.OO~ do,

t ft~~la rhj [15, ~ne Gil tkrie ITiQ5,tJmpcrtalnt fattQr:~ in ~t~,ekh]rt'Q_.j5tr,e-Kh Ife!;ll..!loi!ll¥ .F.im:d ~~ 'i'l,lilllf!.;itLJr.;r:IIY W.3II"1t, W bEpprn~ ""'GIDe adi!ie and! 'fiL

,

t 1!)1;!n't' £~f!i!Pi;l!l"!e '~'I,iI~ witiTh "oonE!1l"S. hE!n if lf€IllI arE! ti'grn~:!l'f' 1Ifffl!3~ibl\f;, dOlil't ,let tIi1!i~ !itQ"p ¥Q~tIli!;!R]I ~"'!ilk!"illl!:l ;i:!l!iidl ~1't!~pil:iofill1!:l',~~I":il~~~"

.0; [PFQPr;!r !iti!3kl1'in!!!1 liI'1"m SitJ'Mc!ili!t'l9 wil!l1ili fi Vallii"' ~ IlfilliI:~ tJ.ei1f!91 '!ii:I\ilI';:W. <iiil1'tll'lo:;:l;~ fni!i1c:1W!g ~Illft;parh;;or:rs ~ith wh.;lt e<tl'ler pec<pt.e ean d.a'_

Ii ~5.rJ1\~lthilTlg k!3~p:;;~tlIi' bOO~ ~~ii!d:f for fn~il\e.!'"i!t-

, .fljretcliJ 'wheJ1.e'i'r;!r. :f.'C'.U teEi nk~ it ... h!: 'll!i I~ a~!Hays lIiI1I<lk~ ,:tOt:i.ll3ii!"J '9(;100.

Ilt's:C!i!st ro ruetttRi'DTi a, fi.rm but. n'!Jit, niOlfld' Stllr:f'ate<. $'l#ct'iI es .;I, ~ft 1'lJ.~ or tJ~!iIiI m~!:,. when QGrng, 'the~e str1!lmes for the< batL If tiiJe' !!ur'fa,{)E! is :fiIl:iIlJllhatD~ ~111' woort: ,In@' abl.e 'to rne:im, 1]~ eii,sil:p'.

H,GI of~ _yalllt bfilek Mci piJill )'O'ili'" ic:~ leg ww.am ,Y01.11" ehest. ID:t:,E1' th1l= back 0'f')'(!~j, bllI!adi 00 'the. m;Hi1 iif :pO!i'l~ stble, bl,)i~ cfii1Jl!lt gtraiP1- If _yQI,'li, ~an.\ ,~ it. 'With YOUI!' 'head! dlowl!i, iJ.li!j!!!, .II, a!mfli!l!U :pi~h:lilAf uoCi!Elil:' }'!lfUi' :t:wnd, Keep '~lItel ,ethel" :~Bg i!18 ah:-,u.ls'nlt Ell!> ,iPDl:1ii~bl'E, 'wi~h!JiUt 'h.!~'lI;;iiJ]g y>!)1jJ[' .kUl"i:li.:'. Ho'id :fur 3ilil S'~~n.dB" Do oo~h aides, -,rh13 wiL~ sLlciwJ,y looseu ~ the' b~tk ml!;lJ;l.de!'l ;ft!JfId h:;lim-

str~.

SpiniaJ~ Rolh i"lo:n"t do this stret.:h M a h11!i~ ~r..t:~:, use a mat o:r l'~g'r h-. a .sitit.itng' pos-iiti_oo_ hoM ,Y'Ott:r' knees 'wi~n ,y.ou:r hands 11!JDld ptliJ them '00 ~r ,cl:Je.9.t. GerrtJ.}" ro'UI'IlI~ and d(l.wJ'1! y~'Ul' spl:ne, :kieepl[ii!!l' 70<1,11" ,epiin do1.m, ~(],-w~ril, your ~heB~ .. Thl:si '!A<iU ,!further' ,!i~teh. the !I17iiIJL'I~.Ii:"!!;I aLong the lJ.,inE!_

~' to roJ:~ evel!i]Y i!lind, w':i:th oontrol Ro'lil iba,iik. BII,rl, l'OrH!i, 4-8 ~ime.a iIW U'[ljt~l you :rGtI!l YDw:' back, staJrt to lillliooit up~ Do no.1.. ii"lilSb"

R~rmil!mbe'~ ~ lfCIUI l:IallJ€!' a 1!I_l3d';'lPtGb~ni; ~ '!Ie"J':t Ul!\stTLIl, ~Ilh ~If\;~m rue:tJl!ki~

Spili1ii1,~ Rolil 'wiiilml ~!I!!d Legs: Next :il!i '~b:i3 :,,":pirlla~ :rull '%liitl~, Iu.wer 'I~g~ 'C'1IOEl1led, Be:g1n y.aW' ro.UI in the BEI:Dle E!uttiiD~' paEi!tlO'.l'li ~s for the pro",iiM!i_1ji ,!r.EJ.j~;d roll, Af!. you 0011 b8 c:kw,al' dls" 'CliOS!!: yelJr 11[iowe;t', ill~ and I at the- :sam.e 'iI;~m13:1 p,UllI your: f:oot '(fu.t:rn tl:JMl 'lJutsid!3}. ~DWn:fd YDW" ;iosal. Ti!Jlm!, 'ool-BlE:l£e J'l'1ll' ~'~ as ,:.ro1L!l roll ulj! to. 0 i§ttiIDg ,po~Ji~i(l['j wj.tb :)'ijYW" :Li!}Qt oo,~tb®lf.' and 1)I!I".i!l:ra'l8i;!i!I_ {Alw'!ii,Y,~ at:a;r-t e~~h '~U 'W,H~I:i, ~ha ]~ 1)I!I'i~r.o:s~i;!d-)

O.n {'-;il~lJ 1r.·epG!l:ltwu. oJ:Mlrttill.t.~ tlllilJ: ~roMihi.:§' ~f ;:t!JlD" lo~!" :~8,g;i w that~ with 'U.e' :p.,J]·d(l<'!,!.111 phase (if~h~' fG[J I the ,1!}We-r Dru:;k \riB 00 gtrcidled li:;Veruy (I(J1 'both ~ IJill ~ '!fep-eti:l!:'iiJ([L!l~

~!!ttfOlI!: .wyOl'ff: h1i~ .~ cHtr¢in~I:Y ~'gll:~ d{j I!Iljt :s:tJr'~i!lr1l' ~t t!l;ii!lJ mudi, at'1i1"re b~gJll~g., Wort: ~!11 '~hii!~ tii!d1I11I'qJllE! .mdl bailalIi!:.e~ aiWays flu II YC!llF legs 1iIawilird \!,rnjli 'chgt with a ~Iftdam~ E!a$'y' 'j;!-'l;ill. WQ.H, :!li,QW ,nr,w;! t~~, ea-n~uF!tl'M.in9 ~n rf:'la)l~flg. ;:~ [j:ililtHent.

11:nke yi:l~~r' t:~mf: in; s1'retcn i~ ..',r'Ot[i" ,oac.R'. 1M no/, rii~& ~hN!'Ughl the ,fjtretICn.'fIi. Cor.jil;-e~,~t_i"!liilll' Oli m{~iitlr,rg lr~ ,!'::'Mty ~tt"t[;'lJ; ,~'fiJ!1l ~ dt.l" Flfltf. !lEo ~1;'l7I!~t~ ~~i!t~iOJ" ffurj fe.d~,gr;04 DC) ;!'100_t' 1\I1j1"~UJ';!l "!!Oui"'lJd,f;

Be~_aMFLili .If ,!{-{J.tII nil'le. ill nE!cI. ~CE!r.'I,(k<i" OF Ig~EII ~~ probliiin", H{J' 'j'flr.y ~r~'!!I1 wi~ the..!:u ~,,~ooh~ aM !t.l.ir~i!ltio~. Tlhli!~E!' aliI! diffi;;:)lll~ $tn'igt(he-s, for ma!l;'l petlpr.e; If ybl,l fiiru;! '~bl;!lm'! !!IJ1pi:ea'9nt.. ~n"j! do ihEH'I'I~

t'

.

Wi'tJJJ '~Gg8. i~J a t~te UYDd~0il!.-d POs1:IJt!J1, rell clJ!)WI~ S]c;\,;,;o1,)' .. tZYln;g 00 nil] Q'O eil:d.h ' ... e:rte~, 'i)!T!e' at i;I! '~i!ll!ie- At fh'~~ }"(n;I. wijIJ p:l'onably C(li1!1!l,e dDW['.i fl;ll.'lt" but i:f: .1f0'11 prB.Ct~~s. J'iJU]' 'b-tilCok 'wiU litrm'b'I!ir' lip' so )'ilIil,l wHI M able' Ito ~ijffllM l'{io;~e~f iSJfiWl$ ~'0J;'t!I!bm after vertebra,

Put, }'1J1IlIr' hands ~tly hemmidl YIJW" knS!;!B and keep. yo.r&J" ~fi' be:n~' as! ,YlfiiU :tulll tbp ..... ri, U:£~ ,YV!!I[, urm!i imd :ME.lJudl:1 iL8' hoM YU-tIt' illg,!:; :!iilll This. WilU gl.V'13 you ~ate:r wni.rol.aft1m speed at which yO'll I,ower ),omse!f, Ke.e,p 10<'!1];" head o Iii, iltJe fl!oor; '~fru mt:IIeY !ll:!!!!d. ito! tilt _'I.'limr' hem.d a~JghtJy uf!'W::JiOO, fur' h~lEL:[I;ce 1118 j'trtl :rroJl d.0WfL'\!'!"ul\d,

Ho]J!i.ng' out 'Df: Uri!:!1 'Ieg!:roverh.e.ed ,pa&i:t~Dn IitD'L-"'!~ H.'kB this is, ,n bl'.ocid wl!I!y '~O 'ud ,oul& e~(;t1y I!fha't pilJft !jJi.f,YOi.ilt bacl: l~' t~w tJghw,t., The part I)t ,p,a:r~s af }'(I-.ll~!!" h;at;:'k th;l!!~ :IU'i;! Ute h~!r.d;(!'-'l-t ¢.o .I,nwiar .'I'l,ol'(J/Y ;a!Fe the' 'tlgh-teF.l'~, ~,ut 1fQUI, ~:;I!n ,!i.u,eteh ~Ji! tightn8ii~ and :i!IJ£i.ex.:i;biHf;p' O!.l!t ;:if H!I~ '!:i.:p1n-a If'YO!!ll, aps.llId :!:Ii lit~llB tili18 wot'k.:Wf,g IiJiLll :~~ ~ITtJfj' 1l,"'I'!.l['Y diLl;:r',

'1'0, g1M:D more Oim'iIT'ol o.v~r ,the ~t.1"e~C::h in YQm" :ooc:k '\Y,nef;l, ,law'ecing' YOl,J:r- ,~, pJaoe 1{f'.!I:l!l." :!ilXJn!il O'f~r ,y.tI!ilX head and hold, 'O!!W 'EiDmE!thing' 'i;1iI111i: 'is stn'bk. such '"is Ell :blllilr'f'J!" ,pi!f:!<lB 'Df ,rUt:IlI.l.'i.~thi'1il'~ NilWl, w~Jth ill! slag'hi bend ul 'youi' .IlIr,w£i :!ind, ~a: ktit@Qs", I:llowly loV!'Cltl" J'fltlt'g!illf Olilll::' 1,II!Z:["oo'Utll1 ail: a tLruftc, :By hi(i!'~clJiilg (i~~'I:;oi allll'll~l_QiI!~ ~U'! JI'(!ol,l:1" 'hgllnd6 Y'l;illi. are ~'ble '!iJtl; :!'I,t.r,et~h ,the .bt'l:cl!: ,mere 'iWiy. DD' tibis s10vily and ;L1tlider liioutroi.

Db 00't IiWer-GOi ti1ii'l~t ib!.!i~ 'l~ti!t1d, '1ltiJdutJ.~I1' ~e ... c:"o~ ~Iotj" rih~ef!J ~elH:!ei!'~.

Si;retc~l;pg with ~~'8 tn a ~~~ mmblMlid ~!lljj~~on. is ,~, tbl" f'I~~..cfuo,g iI;he ba(:'1-l; and :help~ in tJ:!..e d!f"1;UlatiCiQ, (il'f' blood '&om Ute 11"!'W\er Ilm~, '!;Q ~he uppar: '00cly:

The S~yat:' Many (!if" 1!,:Ii:l geE ~i]:\ed! ,in, ~ ,iOIW!!!cr. ~£.Ilr fllCiIll !l:iD'l!l!I"I3 flit· :!l.t;s!Jl.;ljlitlJ,g uriJd ~UiJljg', GIlIB pt!~itw:DI t;.liifi~ h~~p£; 00 M;tlf:1;:: Itblli ~d.UIi'i ,I.~ '~n!!J' i9qUlffit,

IIl!!i (:iimlil~ i bel i~"'!3 f;;!it 'aihe fq 6i;!'it Is 'I;l'fIB ®f DU r ilna.!it n~h!!~~1 ~otli;t M~, Ii'!'(i~el(, du~ :tOoIi)!ii!'tjwl.l!! ~ne"fl lP~l",b~elTI5" ~.orne. ilffi:!j::i~e' t"dmrQil .;[1 fla ~hm,lI'd Mil: :liLlli!a~ AI¥!o!l~:Ii "I~k 'wlmh a i!iIu.al&nedi ~i"Qf~. '5ionlil !~ ~~I!J ha'tii: ,~n,~ teG"ll~rns ~1b06!t wh~t ~O6! r txidy h;'@~i;ibl~ ~f.

:mm a i:ltandiilrtg po5i~[im:i:. Rq[tIIat O.ffi!.l'fIi 'with Y,Ol.!ll' f~t :13M ,i:J.:tLd !iJji(lg ,~il~iI!;U. 'QUit .ut upp.r~""~!,Y ID~ a"~l&s, i~Yl~ 'h(:iL3 s'hollid bit! 4=12 ind'1~ ~P~:t~, der-eJl~.iJ!!;g. ~ :h!l;Iw ~hnber,y"'l!,1 are, {;III' ae yn~1I oornJ1TI.ie fill1l!lil..il:cW" with I!>toot:thi:Dl.g, d!Elp!3li1.di:c;g I!i!!il lirkllR:i'!.y 'W,b~t pur:lli, 'l.1f j'1i1W" :bod:y ;fat! w.tm~ II;r} :l:i.t:rQtt:hl .. Th'l!l squat stretebes the k_~ee9, baek, 8!Jl kles, AdlHLes 'l:i;!!I'i!d1im: a;t'e~ljl. Sind det'!-p gro'~l'!I. H.ee-Pl Y.1;i~:r k!'J~, te U1El outside o:f'~.1" ::ihr.ru.l.ds.rn. !:'!iIi8l!tJy ELOilJoV!EI Uitil!' big ~oe!J, H~td f.:oon:fu:rt~bl~' f'i):r l®=l$ ~~5, 'm- m~ny peo,ple. t!l:d:!l. ''!.'!.:iU be MSY, tOI' othe·r5l Voer.y dtifficuH_

V<iriaitiOi!Ui At :finiit. d:IiB!J'II!I IiLIiIlf ba ;III. p"f!~.t:b~il![[l 'wlth '00 ill Iil(ll!:'. su;cl! as falIli:ug OO!il!tWllln'ffi heeause of.

'~j~h~a!J;kli1'!R 8l0di 'ill.s:ht ,Adi:iIU~ tl!!OO~ U' Y'QO 1!!Lr!e

'1!IIDBb'II:!' il;i!J! r:!II:I!~B!i:; ,Ell!! EihOiL'i!lIl, :l!lti O'!le , thera ELTe ot1:I:I;1I'

"iIf:El~,," to laElrn. this. !p!J::;i~]i!m.

or 'b<>." !eru:t.t11l.g yom:' '~~tl\;; 8gatill'lst, 8. wall.

''\i''O[JI, '~1I'i uae a fe:l'u;:e 01' pole' f'Q1" ha!;:a.ru;:e,. M8'.F' Y[JU 'have .u1]o,D.~ it for B. W\b:[~B. thE! aq!.mlt beeomes a '!J'ery oom~1J.l'table ~jti,.olil aneD helps ,F'E!heve t.ightnesS! i:mJ dle ~0"we:L" Ih.dL N.o'W :N'hirIl, W a b'1:.l!i~i!E pDg~ti(!itL as i:iliowfu on ,the, Q;ppmrite- iP~-

~i~tj'aI'JL.t,; :ii?rorllil EL '1iit.wJ.dm,g. p~~:ti'l1li1i. plELW youJ" 1l1.11.I".i • .mE sikgj:J;!tJy 'to Ul.Ill' :lruruclle ojl yl!!oW" tL,p,pc:it J.cgs. just ~~~C the. ,Il;:nees_ ¥iIJlLml' 'feet. _"hOIilM, ha :!lit least Elhilmt,d£!!'-widtn ;;I!p81't_ Slowlj'·lower }'fl.Ul" hifi!lo oo'ilmwam as you genU,Y p~8h yDl.lJ~ !..IIP,par. :U!!I1iS 'IJIU1;;Wllll'rJ ilJ.l:i:f;~1 you. fsljjj a wid stoobi:·b. uj t}J;~ ~i!r!, area, HoM .. ror 15 ~,d.a. l'hi~ ;f!1_~SO sh'e'ltoi:':h!&Jl. 'the ,EillklE!1il and. ,A.!:hiIJeEl 'i!endon. area. Iio:n!'t let ,Y!!)U'f' hi!!t!!. ~r.op bo!!J.ow your ,knJl!ol:!".!:i.

BE o;afi!!.f1Lll1 :if,:'f!O!!,!I hi!I~ t"tad am¥ k)f:je~ ~oblel!!l1~ tf ~ilii!l1 is 'pliesent. ijisc®l1tin!WE! 'n!I1~)'1!.D1etdi_,

'lib :~ni!fEs!E:e the ,!;·b~ereh in. th£! gL'oin from the squat !poEli:t1~I:1i.gmi: ,:!f41!1J!!r a:nlil1fW,!;. (liU the insid~ of yti'1ilif' kU8es, ,ge:nt'ly ,p-ulibi !:Iu'l:;w.l:lil·d w:~t'h !:loth. e"~OOW8 as j'Ci-U bend sJ!igllit'ly :[1)i'"ii!l3Jj',cl froID. ,YOW' hiip~. Y;Ou:i." tl:1!J!rnbs sbu.LlIIclI b .. fin Ole: :irneid'e of YQ~.l' feet" "Wi,t;h 'yllml' n1'llgll!(rEl along the 'Dlltai!l;ie' m-'·ene, f~l HoJ!!!l f.trr 15 ,~1JJid.l:i. D~ :utlt 'I)¥t:"n;tj)c:~h. ]f)'tlili 1h.i.1,'Y11i1 ~ruu.bl'!!: b::JIli.!lndlilg. i!J:'e'i;',uts .YOLliT heels 5inig,bt'ly.

~]b stand ~,P' 'from the ,squa"t J!'IlI-sd,t~o!l',!, puUJ y.o:u,J' Il:r..!n in !iilrighdy ~ndl rise .!l.tt'Stignt up with J!m1F q'll,(ul'l"~fl. fi'aiJJ'g all fh! u,ltl'rk arjd~u.r' ~ afroig'ht, .DtJ ittlt di:p If'IJi!.it ~'Ld. ,futwEl.oo. Q.& you :!:if~iil"b.d. up; t1lli8 }.!'ii'i:lS t@ mllc.J~. ,P~SUX(! en Y:<O'l;!!r lQ'\¥el' bad:~ and neek.

SUMMARY' OF SJRE1CHES' FOR 'ms SA C'K~, ,HI"$~ ANDLEG.5

~ ,~ ~ .Jjr)~

/~~

I~ ~

H!®ldinili '1i1i:!' rfgllIf-5liri:!tcll1i 1!.'€n5ig~ far a pE!~iodi of 1)ijFl'li!1 aHOW5 ~t!. bQid:,' 'I!.tI' oo~'Jjt tio 'Ulij:;9' il'illiw,JPQJilioliti, 500',11 till!! iilJ'N ~.iin91 s:~et!:nB,.dI wiUr ai!liilp:t; ttljj,n8' ~~I~Mit Uli1l!ii((!n anfd ~oiJr boo:;, wi~~ R. 3~IIj}Jt:a a~Jl.i~m;E t.nil1 'nC'W' lP~icntfwf!tl1o!.:itt 't~e lJg~li'!,*5: f.~'fH~ f'e!t .'

,ElI~",.atiiQJIl of Uu: fC:.e~ blIlf.o.ru wnd ~ftl!lr uctJ:'t<lty is :!Ii ib'T:eat Wi3!y til ·revi[;;!I!liz.e yom' ~,egl!i. It helps ~.tc,P li1(J·1Q,1?,S ligh~ wi:L:h pjf!Jj:t;)' o:f l1:[]nai!;lii:E!!Ilt ,el1l!;!lJ;'g]' for e"l,e!J1ld;fl;Y' b .... ~TIiR' and a(1JUvity. ]t's a Wo.t'~do@r.fljJl way '00 t:B8~ and l'<E]ax '~LI'IB'd fuE!'~, i:'!:;IlPedalJ.y ifY'O'~. hase been iiltandlilllg' an dla;y" ],t belps th.e f1i.i1tiru blJdY f:eel good .. AFlicl!'it"!!l a. "",i:t:P.:plie way to hel[p. pr-ev(!-TIlt .j)~' relieve V!ilJtJ{:OSb! ~ins. I ruOO'm.tJ:L'!::~ud e.'~!3'!,~.uH:ng ·t:.na feet .at ·1!3;!),.Eit "t.wiiOB a. day f'Ol!' :2-3 !Mim~te~ O!I:' lo~g'.ef:" fql:" ~VjtaJ:iz.at:iml .atll~ 1:'~i.'.LtJi!)i1I.

LY.~![]1:'nm ifne' :flIoD-r :!Iiliid :reBE:ing.lfOI;l!:r f~:e-t ~~in!i!t ;P. W'8H is ilL SJJ:.iJ.pl'b'! 'W,b1Y f!;o EiI;;Jrvnte your [E:!et.. Ke~'.P' .3;gWl~ :low'E!J' Ds~k flat. Y01.l!r b!.!,t~ should be at least S itn(!lIG:s frnlIi ~'h!;!' wall If'd!l~~e ~e!flt :;Ii W.:=.iU '~]iI!t!Yi!i 'by" y.ou e:::!TI ~fevaw ;)'JI)'!JL[' fest, fn.lm. 'UtE! .ieGS'-[]V\Eir'head, :pooHion rill' ~'!.i:rnE1'·~'y Jiuilt .;.'.I, fuwt [pm'QWS u:ndilll£ ,Yu!.:l£ (~~ W raise tihl!!m ~oo"'li:!< your hea[·~. Art. filr:',st, e~.e¥at;.c ,YOililJ;" .fc~t f.!u- 'I1fiJy abwul ,[Urii:!' mi:J'l:'llie, ,gr.[t{lu;[:! l.!If inlUfOOti!inf thetime, n .,V0l1r :feet Jiit.ur~ t!:l' ~[l, to .cleEiP, 'roU OVEiI.' 'O!1l )'iJ1,iLl." aide· aind ~be:n 3i'~ up .. (Sec .p .. OO f(!,[" thii:i .p'rTJp,r.:t· wWy' ttl; ::ciJ~ up, 'room tlliUS ij)osi:ti{!!'fIi.) Doli ~ g,et up qubJitfy ~r 8,l.si:.ttJt·· .ing y.om' .f~~ om' YOIl m.ay get. 8.1~ghi!;-hllN'.!dei!l f~~ilng.

:iP'l:d' the ·ptlh:n~ of )''O'U:r hands en )'001,]1:" knH!JI ''iIfi)t'b ITn~S .po:interl tt!f"'r{jl['d }"Ilfl,Ir:' tnea, Sh·a.:igJritE!'Il: Yilur ,Brmlil. lr}'i;m :reJ;px ;pit ·the· M:Pfl, :ytl}1,:!.'r 1J.l,~ ..... 111 tw ,e.l):tU ·of tift@. ~'Glght of J'lil!H 1Qgs a, This is .iii V'!3!L:)' nd!.l!..ring pesitinn. ]'n b1l!:~'bl~ )''O{!a it J:s, c;ill~d I:b~ ":Dose ·of '[:;taLfiqjWimi;y.'" 'nl€:ru :iiI; ,0. LlliLml'iCli,g PD.JcD!t, at ;the !back ofy.o!il[' haad and! the ·c.oOP anne .5lpirlf! 'w~en y{,l!!1. ;;i'Ii'e!- in. thts ~(i!'ili~ t&.OfL. The ba]m.[](!· i~ ,flliim{h:(L~ to, JlL.u.d ~u.'~ :not ![I.!:'; hfitd.fig H.lJidght ~1lIl a:~ 1l1'Eit. Gliv.e :i.~ st ~~aR~ H)-.~~ g,ood tr:iet.'l_ A httl.e 'pr;if;~jll:e· m8kes it .!!~mplE:·~

& oore~~ @ins lJ4.~ ifj'or~ JW<IJe ar~j proWum wt.~h J~w' Ufi.P~.N' ~k fJl" lWr.·j(..

~ !'F!.j!~ kfl1<iw tt.\i!~ ~~retd:iIJ'i9 arFf~h'f:!t1IJi.!li r ,e_~Nl~I",gl are be~fIi~iai, b'lJit Ik,nowll!!~g~ .alilline ls nQ't ~nQr;J§h, .lX)i'ftg ~b 'i'IiIhat i(S. im;p0rlianlt. 'roll' W~i!il !!lMil'i ls kniIDl,!'il~dge jf ~e:d~. frat ase it tliii IiVi} more fiJJiiyl

The Ei!odySllan~: A. gIlea:~ '!Nary '~D, els'ifalte ~[JUX' feel W:IA:iI. ,!iibEic'h j;5!CiD liiE!' o:n Ei. hdyS~fili!~" Dri:t'ot iliJ, :ili1ll,;Y ~~L~ !'J1J. tlw BoriiJlShi!rnlt; jlllM ]i~' {tiN!!! ilill1d, ,rCJrU.t fOr abl)ut 5 ~nltljlj.!t(:s, gt~~Ji1~]J,y ir.J1i:i~illg ~1a1I! tiuu'i to :15-20 minutes. 'Pi:aAlmg you__]" h~_D~s on YOlJ!1 chest Q]l" 3tooLt1~1'l]h wi[] decrease the al',iih in Y(I!i.!ll" 'Im'l'f.:Il' bl!l!ei,

']',~is ~~ ;8 lood poo~t:i!!:m ~iJr P"~ii:: if1!, Y0o\l_J" ,SI!;.Qm3ie11 Md ~eiThg 'thin, 'I"1'1;I1:, ]1Ti,tJ:;!T.f!i;jlil Q(I.'~jJ]"l' wi.n ~dll!ll~;ny. iFiiH '~II:'~ '!nro ;;I, 'ni;l:r~ IJim;;iiioo, ,IF![\!]" 'Poop~e wlliti '""tl:li)t, '00 lQ!"j~ ~"d, :r~!i!J thin.!, th~ BodljShrrtt :ie >l!!XGi3nt!![II1.

'WIlIfilil, gtllbtilig !LiP :t:rum '~!lI BodlJ.'SJEItIIli~ ~t up fur 2'-3 '1mUi!l1U'w~ before yotII, stand. Yb'iJ @-otild, ~t u,p' 8l(!\\i]y frnUl! ;i]iIl jJos~)_l.i~ with fi!:~t ,IlJiI!!Y.'at~d so' ytlil1!. dmt!. bilMlQ((lIlJC dI2z,y,

' ......

:5...

'::>-,

0. o o

S·tandling 'Stmme,s for Legs ,and Mips

Tib.:iz sarles etf':s'tl'elicli!;es willi ttJcl.p YQu...r ~Jrl.cg (if '1:'\!I~g; rt ~'l.illl g]'I[e i!l~~J' biUt,y ;Ji.ifi:cl.,efill~,,.iiIY·W y(tf1,1l!' I~, .o\,n t'heflie .Rli;retc:h~ ~:jI;'f11 he dOIFle.w'h:Ue· Gl~1l!.'f1;d~ni+

]fp0:!ilithlB. h6~lIi onto ~t[uM'h]l'ig full:' b:uilillfruQ. Lift .yoilt Ill:fll fuot 'll.P off the [(JOt an d ro,taltG :r'QiI,.U" fOl!!m CI,]j;d runkil.c 1.(11- 1'2 tifo.es ij}JOOk1Ni~ll:'. th!Il'fi .10-1~ (inu:~ ItlOIlJ'lilre.rel(icJIi:w.lse, Rep.0Iil:~ fOr :rilg~~t foo~ .met .Qrtiklm. "ThJsi ;[IIe-i:J.~tl!tGS ,1ilJi'c!!dati.I!!oTI JD the leg,s.

PNiF'remn [que: t:"ru.Ltro£ ~- . .r~la~-Sf~tC'h_ Be-iiore .!fo"t.rc8'~.jng )' O'"W" il:W:"'!l:!s. :!:i.hlind. !Il([JI lfiI1!i1 [' ·!;o 8 i$ f:t1i~ :34 .li.eclimd!;. to @onlt1'ELCit.j'!J}UJr 1L'!'.!l!.'!I'BIi. Th~.Di ~ tth.e fDUowing ealf'streteh; T-i'flis ~:it]j!tu'~cl! .mw It e8..;!d.oo-~

''1'0 !S'~kh YO'H' ,~; :JtruJ.d a htt1e ·w.e!Y fro:J]]1 ;!!! .5'O[l;ni~ SlIIflPQrt iFiJ'1Q. ~ea:.o 0[1. tt with .y..oll_j' {'(ffi'la!!"~S:. head l\es~iiIl!8 on 'h;9LQiiJs, :Send 0\Il~ ~eg :;I:flidi plr:i~e· YQI,;Ui'" foot Ori. the ~~jl'td. rn front gf yOIll, with the ~he!!' leJ.r $tl';;J,ii&bj~ be:Mnd, S~!lli!N1Y' mO"ff! Y[]W" mp!; :[oOO:W,Ell'di, 'kllli2Ipif~ ymtt l.ow~r buek ~l'!J.t. :!Bilo!: J:i,U:~ t;O k~eip ·~h.e .ni;!l!!,l Qif the 8tra]ght .Ieg· !llEli t,h.e g;r1JUIl:tli!, ·with. lOBa. :P'Il\it!iit!3d litmig'bt.mbaad. 0[' s~ig'htly turned in, Hold an ,eilLSY stoolXih fOf 10--JLIJ. seeanda .. D® 'nol~ bCil.ln~:e _ _N'QW ::ltJ~eil;clJ. olh.il!1r· 'hlg, .A!lw ~ 'P- 15.. !!]i3t.tin:g SlWt8d1.

~.fu, CJI'eBlt-e.a atreL{i_b I~l:" me·~ru!S Md Aclill:I!es telild.on ~rnBi~ ~~~.I:" :!iIau.:r~ hiiP8 .ma.wn'f!la00: as!

__...-""'-._.....,.-

}'llfll band. ],[]!IJI.:J," knea al1i!!ihtly.llle "'iU!"e'~ k.l!!~'p

J'ijy!Jr Mcl\;: :El..ut... YOOJ:' b.!1d .. ['Dot· :!I'ho!.:l!h1 ho

~~Iy teed- in or strajght aoo.d dm.wg U~£

,!i!t.rEitc.n. H::e!l:!$l J'MI!f' 'heel dow.[IJ;. 'f'M5I slre-l;;iI:h

:ill:'; giJO~ fOr d!31!l1!!~!llPiiJjg 8nJde :IlIBx~b:ul~;ty. HoM

:H"@r 1'0 5eCOIlid's. The. AdilllQS tlI:'IldM i1IUilI.

'ni;!ede 'i:lJl!~1' ~ ~iR.hi .fM·fAA .rr{ 8~'.t"I1~d,

The Ac·htU(!<:'I, tenden ~:f\ea ;pn;rl ;t!ililk~e ma.y ije· ,~ret:d~erl. El]]ioti:!lll[", w~~ P.hHe ;p'out 1.1!!',fl. fllJiOt ,m~WiIil81i. EI: w,Ell~; with )"UrnI"' lIi~ddc j]~I!ml -i!!1ld: ~, up ill> &lfvD~'n in, tli~ mu:s· ~mti.o:l:I!. MOVE' .Y'IliIl.:r. QiPpell' boo)" fO:l:'W:;I!rd illI!ti~. Y'OIil. £i;!e~, a mild ~Itl:u~ ~I~ iii] ~'Iu:- ,AcliiliaJ~, tf:il..i!tiJln ~Ilt, H6J,d f,i)r 8= til} ~O©.~. ']'b:llil ,::Ji!.{iI !i!tM~he:s ttJe bottom ·af Y'OW' :toat rnnd 'toes_

',j)io ~it.'fletcl:JJ the Q'1!dRiji;l!e ,of tbi;!' b.i:~", R'~altt :ffQm 'tne _'!;I!i.!ITIi!1l pOfliti(!!~ as ~Il 'the c:aJr F.i~r:et~'h_ St.ooiich it.h.e rigbt~ :!Iide []f,YC!!lll" hip; by hrrnin:g }'1lIlJjr ![',~ght !hip 811gbtly lit! tIl§:: ~d.c, Prt!jl:.:!::t. WlJ s~dG of. YUill" r-lg1~I~ hi,p W ~ll~ s.it!u: as ;:fuu. JC,WJ:L :r'OuI' 3"bo·rud~ ~~ sbgtrU::r in the opP'~irW di1:'e.e't.:iion (if yo~.J;' ru~s" .Hold all eVell stmt.th for UJ.-:l:5 SeQl)~i1hii,. ,~n oo~h !ilides. Kee;p tibe 'foilrl Qf YQYir oo~ll:: ~eg: lPo~;p;ted I!'!iti',ai~t aheed 'with ith~ heel 'fi:wt Ol!!, ,g1'o'U.nci"

Lllfer:onglfltil1>B!i!ii ceu.ld '5.t:lfi ii'll Sd[ot!J

I n'lih~ ~Id dti:,;~ MJglh !-l:ni&!DI :!i~deM~ :rp,Bi'iIt rnllfi~ I'IOWil:> lin PEl d~Fi!S~ ~e\ilirning '(iliAl)!, 9,jj~, ,!!ftd ~liiru, tf ij;~tt~ri'jg 'I,I' ... as ~;;i!,il9IMt i;i~ .a~I. ~1 INa, itie bQUfl,IFj~_,. "'n{i llJiIIi1fTi -!i!el gain"" aI'lPI!'Q&n_ mE!se dIIays, al lfIew gE!Il\"8F,;rI!]oil of· teac~FS hi!i5"1ihe ~j:!p~i1iJJlit!r t'Q 'il1ilt!etI ~Wd-e['jl~ !t~w 'l'O'~~~~ eaee I)'r. t~m~(:I~e.:;:~ to ::.'tiilCkn p~",. ,e~ly. to Elit ,rt§tit w 1I1i)i!i~e, ,e~~r!ie a ll1Ia'turi1i! ~mfi~nefit of 1;1' !oL'E!ci!iltny ~ife5;WI~lit Vrolllid he §~ i6 I!lil;l"$ (l!Io1,Jki !:.Ome .out of ~o-o'i wJth a 1OO5it~ve aitliiiltudE! 'l:(fl,N,arti ~,ta,rilll!1ll iTlE!sh:Ji11' frn.r' t'J'iE!' rert of tlii,.ei'f li"iies_

fij :C, ru ~

fa

::;E

~ m ~

..c en

Shrrt '~tn ,.Ol\ilJ:' ket- p~~ntE!dI, eitr,aj:gnt ,l;Ihead, and a: ht.tl.e m~~1 'tn8in ahol!l!der-wid!tb. ,a:p.prt, nll!lILd }'01]r' :r];boh;t D8!";!' .sli.:g.b:tJ)y mL,n :mfliV'B ~()l;tlt" 1'0ft :~lip, doW~lWfin3, W~£Lr~ 'the tight, }memo !'ihiE; ,gLvt'S, you ;!l, -~t,r.et~1:!! iT!! len. '~~Tier '~'hi8~ Heft groin). f!i'o.lid jn.r :~(J....1;5, secends 81ndi, FE];JI;!:iI!il:. 'rO-I" }'1!J.1,l:1!" 'ri,g.ht thlgh_

S~f,iJ];d on Que foo:~ 'm~t~ yQ'!.1t knee ~ig.ht'~ fiend Si~d place the !l)'l!Its~de {if tllie ~p!W!jte leg just :!li'oo~'~ }'~'f' kaaa, Pl,l;t O!ll~ 'h:;l!!!Idi on til~ 'in8~df;!' oli: yO!llil" arurle SlII'".Ld, il:'he iJttJ.er i[i!1i }'iffillt' '~b~gh_ Now' OOt:lJia, :.room- :~llIEe fI! HU~,e Il'iIflctoa .IlI.:li ~f1u !Iiiii~B ::rout !::.bE!8~ fuL"'!i'i.':3i~, O"'!l![,' the be:[Ij~ ~!!!~_ Thia '!,\d~! te.ait ,yo'l£rlJ:' b.l!i].a!l".i~e_ HoM,;p, m{~d etretc'h, {gr ::u.{Ii :se(~i3_ lIJI(!I h~tliJ sjdiGs. Tllli:l. strQtehQS l~ll~ ,OuJts;.d® o.f I:]tQ It:d~ fpiriJlJ'f"m'ifl aJ:',e~t Do i1!0>'~ hO]d ¥o;P.1"~Ji'e;[iJtll'.

1t'IT(li.tcl! Qotg, something :f!illld p!J_j1 your kaee tcrWUN yooi!' c~t Do 'liI~t l,eair! fi:ir.w.'.liil'.rl :;I:~ the W,[iI.t.'!;t fJr .hli[ps. T.h],s, gQn,tJ~ StIil1llllenQ!; 'yu1!ll1t !lI!pPSIr :02l!JD:s:trii!l:gB. hu,tt, ®nd ru~s. The :foot ~n the gl'DUJild :s]ooulg, be PQ~I1:1m;d ~~ftig:h~ oo(::.Q.d. wiilh the: :I:r,:rim:e $l~htly bent ~1 inch}. E:flold H easy streU:lb. thr. 10--,1£, seOO:lrld~. ]Ji!!J; bpth ~e-gB_

. ......

:5... ');0.,

0. o o

P~:!lOO the bnU Df ~rt!W' fDol 'up, 'OIJl, a :!i!l!CU1f8 .!:>uppo:ri of some !Idnd ('wall. :f'ell.ce,; tiilblch Ke~,P; t'Jhe: :!;taridliJJg kg pui!fit~ struigblt .uMOO. ]S,'l'tliW' OO[Lli! th~ kI.l~E! of' tl1{l: ,rums·Qdi ],e.J as :y©u. ,iiIL.ti\'iil: JlO'u,1'" rups !I'.w'WiliIrn.. 'li.'hi.s i!:ihrJiUld! I:!~~.h ytnng,ll'oiifi" hi.tclst'I,ings" ;!lJil~, fi;.o[J,'~ o.r:hij;l. HtiI!dJ ,ttl'!" 10-15, ~~OO[idl:l" De butli i!iW~~ 1f_ymL eEU1, i"Wb;;IJi;s!F.ioe 3~d (:on1;.l'oj'J I!I!~ YCi:iur IhaT.id;Sl'~ h'lild (ifJto,the,!YI,J:~!J'Ort. 'F..h~.s 8t~ii(::tcl~ t.'in :r;o,W ,i~ easier ttl, l.:i£t jOO;jJJ 'kllJ~,

VM.ra(ti,o~~ .Ii'JSi!J:~cl! (llfb~'lfin.g tEl!!!, :!lltun.dl1J:g {(!(It pifllH.t~d, Slruigliii:· u.h~Jta~ turn !,'I; 00 ,~ iSidill {p'E1Jf8!]n~ to tIii.;:

S ilj P pert), Ellfl d :!it~ti!!l t!ili tliA.!l 'I iDS JiUi!' II) f ~b ill tr.ppuu- 18 g.3:. :Elo~d 'foil:' lliQ-.15 ~e~odl!;l"

E::d;encli ,fC'U![, £bct, beihl:nd }'GUj, :pllB!l1i.ng th!l!" 'W:P' O'r,Y'D!lIlJ:' :fi'aot IlJiFli EL t;1lIlb]~~, :61l11l1.rJI!i, '0[' 'bar' Elll EL oo:m:f!JtellLbl~ DE!~,g'hl, T'hink of pulUi!IJg' tow' ~.eg' thIUtigh. (mlJlIf,ul1Ig :f(likllt hlgl' :fi'o.tW1wci) :f:L"Om 'tl'i8' fl'!:In,t '!:If Y'Qilif. mp to c:rea,te tlJ ;&u,etcbi [(If the hitl~ ,of,t'he m,p md '~IJ!~lDepS, .F,~e.~ ycY!.:tr 'bu;tt (gJ'!1,~mJ) museles as YQI;:I! di;io th~5 ,Elt.l'etcllJi .. KEep the 8land/lng' t..iIJ~ EiUighUy b£in~ (1 :il1i~M and i;JilE' 'Dlpp-e:r- b;OOy 'I;''ertl~, ~ Jlrj!lli~ ilKDi thll:' gtlfl!i.:lJ!\dJ &looil.i.~.d. till: POifd'£di &tta.lir;,br.: ,ilhe:ao. )\'Ou. ean ,c.han®'l' ,the 9~~tch by ali,ghtJ.y l;ien.(li'n,g '~ne knl;!e' (!Ir the 81ti[IJ~mrtung leg ZI! liltJ.('! :1fIi'liru, H1:i:ld W;U~ !I!a~':J ~tn.:t.(:l~ fur :1.'1).-,']:5 seeends, 'T,lI.wUg,h iteJal.iielili ~i:'a!> tiee. ~eSIrJ'1, to :reel ha~:!II!I'i.ll;\ed :;I1odi OO'Im:rCi(['~;ib]~ in t.h:i~ :!l-we'toiih. !Br.e8;~h:EL l[Jae a !iJ:b~ Q[" SilJi..JJJ&~g :fot' balaaee iIf.·IL·@~S~r:I'

']b, :st:.rli:ieh '~h@ q'll3,ds ruad moo, l~oJrl, the ki©, {If yQ'Uf 'ftgfl~' f.oot. 'wu~h }'O!Jlr Jefl liiiWlidi IlLncli ~L1y ;p1JJil yullRt heel 'i::0\Yuxd ~Ij)m bll.ltto(ib, '!'h{!l :ki]oo hC¥.lld:i;, iit f.ll 1IDat1,lt~ ~~.e; when ~I] ,hald },()ui" loot with ~ha' !!i<:pp,Qs:LOO ,hoo~. Thi.s ls gOOid 'oc! '1ll!B£i ~n :kn,ee ,re\hahilif:;ELttol!l and witfu, Pf1:J~Iil!\lll kneil!i!l. '['].old up te lQ--21) E;eG'Qr1!d!fi: fbif ~ilih 'leg,

V~t;M~' 'irI.I:ti;s stoo~h ean IiIls.o bill: dene ly'Jilg ou j'O!IJl" atnmaeh, B8 8!1,!1l'8 W iSb-e1:en withmjJt pa~n., RQ EJ)!Jh :b Iiillir~ dI ;)'U'!Ji ...... mii ,yo"lIlX 'Iii ~ dI un d hEll ill tlllil..'i "W:P ;Df:j.'iJU:J!' oppQ-aite :faot betwEte:n thE! :!W!Iiklejo:i!l;i.t aoo, roes. Ge~t]:!iI pull youii:' bl!!eU to'i/ll',:::il'di tb.e: m uclldIJe Q~:}(i'lll' bIiJUock.9. H~ld, 'fi"Q[' 10-,15, seeeads.

~efi1i!tffi!be( 'iIlOt ~treti:hi !.HlI~ @·j;ftila.LStart [i'It.8 IllllOO tMt J$. fi1l~l1,lI ei;iSY !;!11M:! g '1) ~'~ 'lil:i~iI'e'_ rl'l1l~~ve !Th'~,.t 'tI.Ii<ii OOC!)Ir faster if :..'I;!IU qiD frOli'i1I,a!ili ea~ ~t~etch tifi i3I iilIE!itl!!!itlpr:mmrt.1i ~1I'~tJ. Il!t!t )!oJ'lr~lf; limber !!I1lI' ~Io:nl~ ~m~r. :§,tJi'.3i:nlng ~1~111 k:eep )ll!iI!liI l\i'ilJi'lfil flY Ilyreal~~IDgr!the- ~'i!'f!)' 1b~li:fit"5 oJe'5'trelkh"!liil£j,

m:ooo the ~al!"k. ·of YOil!J' ilhWc.t" leg I'JiIl ~ 'kjb'ltJ; oO,t I~g~ t:ll!~lt ~s, SiMIIIi:, w:!I!ieE. hl,l'fh 1;1'1' ai~ :;!! oomfo:rt~bLe heUg";ht. 'The: Ie,s 'QIJI fb~ g.I"ULWdi i:lMuJd bii!i Ii~iglildy bBI];1:: ,Elt the .kDee (1 :iD!l:'h)" Mtn y.DIdJI' fi)(it ,j)ob:L'b@il fOiflNnm i.1S iill ,iii. pr!"(!,P!!:1I:' ,~g' or wfill.lliig ~o5~!t30'J::!J,

B'e ~areful to nQt'I,)V'frntre~ch in this :pos:ir~i(iD, Ove.Ir~tretcbiDg can [put '!i}0!:!, BUJ.iih, ;!it;r8El.J:J IJ[l the 'b8A:'k o:f:the knee, !l!a!pe(:.~aUI,y if thil: ~I' leg ~.:g 'lJIot su,[pporioo ful.~,

No",",; whilllB IU[llnng sl::rn:vpt Bbaad!, ;!I1n"ly' hef,id fol'-...,~_,'t'di :at rlJlle M[p3 I;ll}til you feel a good stn::'l:A:h m. 'tne, back. !Jd",UllI!!1 i'aL!led.lle.g~ ,~'oJd, :B'~II:' 1!ll-~.5 :,;eeQ~IinSi ~n-d :r,e~8K, f'fud 't_~e. 'el'ilil,y !9tretch~ reII~ and. ~h~n, il1l~~F.le :u~ 1:'1:1 ~Kh:tkY. ~FhiB i'!! "Ile:.ry iSQQdI :Fbrr. it'UjmJJng >Ill' wuni;ng_

!]b, Eitril!~h the insidE of J,'G'llif' raised 1£1,[, turn the :fiJiJt that la, !MI. t'ne, ,gfilund EiD ,~t. is ,pEll'Elliel to thE! SIJJPPOrl.. Face· ,l(OItl!r. 'lJippoI!(l" boclly jJ1li '~I1B same mr-ed;on £Ii. Y·Olii.' ,E-~g l.ibot aud! tliiCflJ rOiL't!'" :r.ijgb_t hj~ sligliJ~lY to th'13 igJs~dQ. Sllo'W:ly ~n~ [fdidbWU,y$ W~:tJl ,YOlJlt t,~ltt ~~illl,(!U1du godlJig rowaD'd, )'(I:ttt" right lrne~. This ~ho~ld .B.t~et.ch the inAi.ge 'of }'(!our UPIJ;e:t" :~ghi: leg, Ho!d S!£!, <e::iEl:Y liltri!'t!:h fo!!" 1{)L...:l!.5 ~!:tJ];{bi~ B8 i!iuXiIll tI:.o Kt1;a,p tI'fLiSllmsfJ J t]J£; ,1:!~1i.din.g JBg .Mijgh~j' b~.t~~. ~);!e.()t f'il:!!r t~{!: I[fth@j' l~~

, i

DI'I\D!liIM;' 1b ,!iliill:t:gii:' the M',):',@tch. use yO'lUi r.u,gllit :liUhlll~ '~O pull J'o:ul" 'Ie.-ft h!iJ_Jj}clI and arn~ ~:!;il grid! ave~: ~O:U.j;" head. '1!'tJj.9, ~s ,~, ~Ql" ttJe flide~ rnf ,lm'1,1!1' ,",,];If,lf![.' b~,y :!I;niil thE! i!!lsill:1E! of y~ur :C"amsE!d :t.Ei,[r KSE![p 'Ute kaaa Qr thE! ElI'.I!iJJ.dirl!,g leg' !2l1igh1:ly J)~t Hb1d an ~asy ,B'~je.\l:cll .fbi' lO-'L5, :WC01Jii~~ lJ\III boUt! ~1de-;;j- 'Fe<e:l 't.PJe d:iii'fe:..l'"e,o(p.i:n, ~(;h ~ude" 1fl; dill t'hL.'l: at['e~cl!. Y'OIl, T:['j,U!tt he ('Sir:ly :Ili!<.xjlble.,

:~ ru ~ m

:~

"C ru ~

..c en

Relirlsmb13r~ iJ!3~ cars \\iiitJ t!fJ.~ mo~ ~(lffiil:~lt :~tJ1leltl1~i wJ'iit:h r~tl!1~6 !bi1l~~iil~~, 'nj\eiil-g:th~ i'J'id

,Il! C<eFta!i'L ~!ilM iO'f t~:.ilIi;!J!9iW~ .

'fo. Mem.gE! thEi atrafuM,. 'bend 8!t the W,.li3t t'Ow,8.l."di, the focr~ iOOJ: the ,g.J:Hll[l!d!. Thj'~1 raised k'g, sh;;)iJlld ,t(J111uirL sir,lrlght but will, turn to the tn~_iide M }'C!o11 be3id (llVeJ', ''Nlhs ~~~11&,S. tiht: h~~Illi!$~_riLl:gs Qf tbc: $~,:@po(ii~i~g ~e,g, The knee '0(' thltt ~i!;!'K "9hollcl!d be !il1~8Mb be'Jlt (1 i!!'!th) dil!l.T1;rj4J' ,the i:ltretc:h., H.QId, ,f,1:I1 e>85Y ~~'b fu~ :11)...15 Sil!illtllil.dS, Do :filJ~ DU!d 1t!1it' brGu~D.

l!l' you, WaJIit 00' $Iil'QtciR~ ~Jc: gruiLu ltrea Cif ~hl!l' r.alli~, JMg. bM~di the :kJU:lti ~f'~b0 ,iJli.!!ppomD_g leg':Mid keep. ttre li:'ai~. ~eg ~trajght. ]f yon ean, ~;t YOl!ir hands !:iTj, the ro."o'lJ.lJd to ,gi''l.!'e yoD'lI.! ,added balance. Hold 3i1T! ,easy ~tretcb :to([' IID='[:5 ,I>'Em:onds..

SUMMARY OF SrANDJ1IG SmUfHE"S' FOR LE1iS AND HIPS

' ......

:5... ');0.,

0. o o

.A:~id ~(ree-p~l'Ig rlg~' m~~ !t ITs, i!I'r:Jp'ortam: te maj!'1lta~1I'II !;I/tio.d! 'Ae~i~~li~ :IiIllrrGI.I!1llhol)l!t: 01:1(' I~~ !SO :tl'r~ 85 'We' g;.et oldE' 'WE!' t:'afll a'wiid Ilheo problems; '(h~,t 'gal with sliili'if joi'i:its" 'ight mU5il:le.s.. :a.:nti bi!iPllpaS;~!lI'!I!i, On!;! o-f the' st~ik!i~ ~halFile~8fJ~tir~ OIfvi]gi:l'igJs, the ,IQ~ ;t;Ifra 1ig:E! ofmot~n.,,)iimd ~eMl;,illJi~1 is.iJ'I!'m<!p~.thE!,

, ·"" .. u , " ~ .-, .... 'l"'" -'! ''''''j'rl' ,- ' . -Ih "",. '-.- h,.. - iL"", .. r .. Ii . I!!i . ~,~.Ii!: mQ!'I:!Tii'O-I 'W-"~ "'-I L .. g ~UI e"oI! _ IILQ ~C! .,...,~p ;,'o!.!r '!;I v "';I' FiL !li!',

:~ ru ~ m

:~

"C ru ~

.c en

~ ,nil!~d tWIlJo .st.FaU;!n!:!f3 ;lIilt,e il:JlX:OO]I~n~ fur :!:it.t,~tcl:lling' t:I:!.e ~l~Iil:S, .;lloilDg 'yOW:' ,aide i&om, ~'jJ.U:!" 8!1.'m ~iJ' YO'll.l" 'hips.. 'if'ibey 8[,"-B done ,liiba:n,dirl!~, 150 ;f011 e.1fi'l do '~b!3m ,Ih'~ 'liIllj" tims, i!lin.ywDsra. Re:m!lil3mbsT 'ttJ koop JtOUIJ" M~ .tiHg'btly bent C:ff~G:-L'cd) ,Ibt' 'OOtl:£.r 'blilffiill\oo WJd to p'ru~ YUH l:OWGf ibae:k.

5umd ''IIlHh "I)u_:r{~~ a;OO1!lt sh(!ou.]cl~..,,'md~ll ap<lrt ~J'1I!i ~eEl ~iJd'I!1!~d! 8tf8lgnt, ;IIihENlid_ \V1fh kneea Elll~b,uy bent ( I 'iru::hl. 'P:lEJA::e D,ne 'hia'[J)d on :f(Il:l!~ h~p 'f!lJ([" I;i.l!I!pport wmle ,J!l)l.l ;?X!tf,!,nd .YOI;I!l" other' arm, '!!liP' ,~tl: ~)1t,e[' Y'O~l' head .. N'ow siuw'ly'lOOD'id ,mt ,If'IJlilt wlililt. F.:!! t1i\tG' !iidfJj 'oowatd, tb~ nutl alii !f(F1U" hip. Molle slowl'j: :l)eQI .i1 ~d stl'C'wli. f.futd .CM:' lO",,:L5, seeends ,and! ,reL.7tN .. G:mdll.l~Uy mercase U1LI'.:! <Jiwr.:m:llit oJ tim.e you i.I!.OO .I.IIl:!Iil!' ti!.ll ho.ld! ~h.i3. E!~retlUh . .A..l:W:-I.IiV,1:J OO:[I!I,e iJ<1lt of. EI. &tti'il!tilih :sJ!lJJ'pi~' and 'Ul[].daL" c!JntJi'!Jl ~(iJ q~,ckoOC' j:e:rky 'mo~nts,. 'B~tJJie .aDA relax,

IiflSU:\9dl of using :YOUI' hand, {lib J'fiUlt il:iup fnit Sl::!!pport" extend bQ<th arms Q¥-el"he.:;i_d_. G['.a~p :yctID1" :ngh.t 'nsindl 'Wi,th Yil?1iIj[' ~.efi h:'Jn,o, and: be!1lJIl, ~o'wiy 00 ~'htil,J,e:ft. '!LIsmgylJ!U:r left arf.1fm. w tgsntzy' 'pun ,~'ni3' riill:',hr~ ::ll'm, !I)'~eT 'the fuJead .~nCl, ,~wn '~lJwEliE"d the ~mld! ..

iB~ l!]lsil1!llI:' (IDe' @r:iTI tn l)'uU the o~_bc[' you can .iID!l.:f.QIlISE! tb~j I5hl!j~h :gj~!lKIl(g J{OI!I!r sjil~· :!l!lT!d, Ellang the s.p~!IJe., Da .l'MC!t &rN!nsJ,1'el.~'h~ Hold, an IBB:sY :!>ta'Eil!z:n ·roc S-:ll.o seoonds_

. ......

:5... ');0..

0. o o

mf' 1e.Iii\i'liltqt.!~, .. C{Ji'1tra~fJ -R:f!,lruc-S'tret~h_ Sts:ndi be:hlnd a, do;Mi'wiJIi]. li'!l.~th ~!)Ul" Muds oa tho dhJIl1T' jam'~, a H~tlf! aoove .5lhl;i~lde1;" ih.e"~&M, wH~ arms heinl. p!JIEb Y1iliU1":38~f baJik :by 'Eit.:r~i~ghi!;er:dJll(g .yoltll' ,Ei.·I;Wi:3. :!IiEi in :;Ii, p~[I:L-'I!I1P'- I1!l;J1 a:--5 :n;!];IeUtti;ine o:f th~!!l i!J:i!:.etdoo, Ult@1i! rre'!El:l(. ,hlJid I:1JDIW,iy let yout: 'uppeT: may' go' ·t.Q'''';,i_l.l'd 'Uw d.oiilitWa'$' eo str.e.tlih tlR'! [runt ,l'Jif }'i!)Ut" I;ihi;luldoe'~ :a:nd il;tL~"$t. Hcldl ra.r :W-2;Q seoo:nds at i!1, OOiIif'o.rGlffileo ~\mjL

T.h:is atre¢e.h fill' the upper' ~',st;t'!I:k~~s the museles la:t.e:rihlly ii.lJ~ the. :!Iopme,

-,~ Tl

:~ ru ~ m

:~

"C ru ~

..c en

SWliid :!!Ihi[]ut :iz-~~, 'ill1ch~~ ,III."'A~y fl'i;lm ,E1. r~n'Ce- '0[' 'Wall with ~t:lr D.tt!l;k tow.l:li[\d iil (fig_ ,1:), With }!m.1,l,~ :fel!!'t ,aboil;!.'~ !l:'hol!lld~-wldth apS:l't :!!I!l;id i;:oe5! 1P0~nt;'Bd .ii!trui.g1'i1~ ,~bUl. Ii~!!!w:~y tllll:'I.1J y!'.lu:t 'ilIpiJ;'iBi" ~t!d,if .i1Tt!lUl,d iIllilt.~1 J,'ti!..l! ('t.iJll t;:8Js:nI;y p!;iiA;e y.lll.l!r ,IUj!Dd~ 00'i: ~che ~ie~ce (iii:" ~n ~~ ;(I!bDY4:: ~uM~' ll:ei~'11t (fllo!- 2)- 'rurn :iil;l, o:nl;! riI~I1ai~til{'in and, ~h. 1;;.1'fa wall, Datum to tha alta:rtin:g positl.o:l:II. 8:nd! ~hlIlfl iW']} 10 ~le Q~posite ,;;lL~tiCi'l1 mldJ 001100 !the 'W,aU. IDOo not. fo~~: j'oone~~:'~ barn ;:Iiny :fa1'lt!tiel:" rthilin. 'L9; :fuLi:'r.1y oornlF'o:da'bJ,e. Jt-:~Og ~a,'lfe ,8, ,k:nee iPoohlem, dio 'iihil;! ,Ii{~~:oc'n ~ o!ilGwlly II:IIlll.m, eaut.i[]Ul!l~,lf' St[]IP ift:h'Eioo i!li p!lri!IJ., m~ :Jl1::!l.Q}l)l!!di ,~;jj;d do, ,MI ;j] ... ets~jj''(l:W~. He:rJd 'for 10-H1l Stl"i§l)~~~S" K~~ l;;~'!I~; s'Uig~l'~ly be~:t. (1 :lli1Le]]). ill!Q !IJ.illi~ ru:i~dI YIl)u:1t btMlli, S~_rn~h, tlw O'ili~t s5.u~\.

Varlj;J:tfuiill: 'fo ,!!'hHinge; the B~.I'e'bI;'hi hIlI'IlI.}"Ol;I!F h!l!illl!l ,and loc;k 'Oii,1~t yaur right :~:ilw!.lldl!'ilil'" T'ty 00 kw,p ),l}ttr 'hUps fLllii:ili:ig fmwa;rd ,~!!~ pflrrul~1 '1kJ ,the te:ote. H~Ld ;(lin 'e~'l.y' :st,reten riM" it!' 81;lc:o:ndElo IDu bolh. sl"illea_

!8t~rt wirth, YQ'~J' b;pndiiJ ;[!(P }'oo:rr J~~'P8" 'teet ~iJ1I1;ted et['gljgh.t a'hi;l:;td!, :knBe$ -'JJ;;gM~y h!:!,tI!t., Ro~ate hip::; ita the :~Ei!l't:: ,&,S, you. ].00(;:: !:}l,1'II1t yo,Ui!" left, ah,a!l1Id.!ar.. Hold fi:1!Ii !Il".III:G_Y @'trEtii!l1 foit 10 ,M'!1:W1ds. i9tF1I:tcli elldl, siid.c twi.oo. Be ,reli.u:;ed and, ~t.G(IJ~'ht:: lilllS11$ 'fhl,:" i~, <.!l ik1"t_~ ~~re~h '1JIJi!' lo~i" ~;:;'j~, 'htns" W:lldl ~~1f!et ~(!dy.

Anillitha!' gtiDcli UP,pe1' body EIlnd b,a,cll;: i!it'["!3t~ is m piau. botb h:rm.d.a, ,mouJ.de.r:''FYidt.h: .l!Ip@irt, on ill tl't.'(n~8 u.t' :1 !Jl d,ge (,1),1" t1:w top iilii! IOO.i!ng®rutofl~ or GlIwJ Mbiurut) und, let yOIJU:' 'lJ1.~pe[' ~.y dro~ Id\O'WIlI,:M,%I1I! kee:p Y(iour m~es. s]igni(y oo-nt t 1 i~eh). "I!OIlIT hips :!;I n,ol!! M, be ,d;i~tJJI' ab!l)'le, YOl1'r f.:el;it, y.1:I!.!IJ~ b:rea~&!.~JJg !l"hythrnlk8J..

Now, beild, ~l!X knees joot a bit. J)'jutf:' Md il'eel the !Stt,etcl:ii Wflgc:'. PLUiitl' yOUI' llMd~ at diitlbrent ,Dl!J'lgt.ts, to, cl:hi.U1gII:' th~ area cd'th~ :strcto'Ja. M'l:cr ytJlI1 bell.lDlIiIlie, :r:!l!mi~:i.£gl" with tilL.:;; ,Eit;fe1m'h it is pooaiME! to :["i!'aI~}< ~bet;ih the i3pi na, GJfi::!i1Irt ~o d}o :iif you ha,va 'bean, s'hJmpinji ~n O!ii!' u:p:peJ!' b~'k a:n.rJ! ,Eibiou1de:ra an d;!llJ(. 'F,lriil:i 'w.:iJI, ~ SDme ,of i'tll)!:!l 'ki~iks IDUII:. .of ,a t~r,~d! 11~J'JJQtootik, :F.L['id! ~, ~ti:',etrlJi '~~t you. OOl1i n-old fuii mit 1Ie1Ei_;S'~ 20 ~~'l.iO:r:ld!i!" :Be~dI }.'"'(¥ur knees whe.l !4;lQrnin,g OU1ll!!(f ihii:l !!I~~t.dll.

' ......

:5... ');0.,

0. o o

~rl..,!tic.!\n: Til! lnerease .i.l:tlid cl.lal1~~ ~~1G: area of tiD,1i) .s~_t!l:rehi in a:aotb.e:t" way" b.U'i.1JJ,g a-l1e .lle,g ibeh.ind and ;8Cm:3~ nJe llI:i.~d-, IiI'Hl' or yQU.l" bQdiy as yrnJ lean in the {lp,posirt.e directjjol1l. Thus willi S-U!3tcltJi, thOE;IB hmrdl-t.n;-:R,agn. :mJ.\B8:11; af ~.b.e 1ll:P'pe:t" body. H:o.Udl.f(!\t, 10- OOOOll'lfs., Do J:!l[litl".i: ~hlM.&.

,[ :ffiind '~hefle a!n;n, ;P["jd flhl!iou~d.ei' ilIltJ~eik-he!li to be 'll'en." ,good oe:fore a!i'iiJ. 8~r tmmliJg. 1.i'1l!i!lY .iaHD .... · f.ot ~ ,ru]EJ::;;Ed, U:P'pat b[!~;Y and a fi:ee:r :!IrI"LIIl: :Yiw,i:ng.. ~,r arJ.IEi aJa~ .~d tQ !!I.a ,cU!!Jl',ilii~r we:Dgnt tra:iinin.g Wi:il',Ii:iO!..lllU3 or a.'Io ;!Ii w~:r,m.'!l,p {~f 8!l1I.y 'l!1!,P:PIll' iboiJ,Y :lllii:tivi'fiy Burilil EL:S tBnn;s, !liaaeh3;U" :n:;:LindlbEiU, ~t:c.,

11rds ;stxEtan 1B fEr' 'Ilh~· :fx-,[fllil if!lf '~nE!' shouM.e:J!'8 i!tlii,d ,E1.1.'Uli8. YO'Iill ne:edi :!Ii, 'Ci"ri:!l!i!l1,~m'k8d1 :f'13!IJ~!3, dlOD'l"'IV,liLY. O:~ "WiIII]l :F'ace '~hE!' W.Bill !aT p11\E!E15 ~i!IJat ,it wi~h J[]lll' [',kg;b:t IMWd, ,I:!I;~ ,~ou!clm- !eyc~ (fig. l)" N>C:8i!;, br..itlg your othEr' a!!:"fi"E] aoobiJJ1d, YOur n~k ,[U'j.,Q: ~h the '!.!m!~ (iI!ir' w,n~te'i.rr.:1l" ,f01,J, ;jI;re ~J~1"~g) ;p~ iII! 'f.ig-.2. ;N'qw, look ~e!!" Y"~!" le,ft; t'lhl[l!!;!.]der 'in '~'he fJ:~ret:ijftl1 (lif,y.Qu!!" !!"tibi~ har.td_. KmD yo!.t"f shouldiI:[" d(1~ to Ut~ wtlU ,u,S ,you :s:ill[Jwly l'!Urn, ~Our ,hflilltl (fig. J). i"('!'1n:g tI:,;a look. :!Ir~ Y'OU_f. if.'igb:t b.001i.A! bcll~nd yo~ r,Jves Y'Olil a S'!~j:"etel~ tin U:!o ,fr(JDt, Qftll:e sh&\Ji'~aeNl.

ilStl'et:.41'b, t'lte in<tbA!i~ au[i}s .. :Dc, ,it dowly .!:lllI1d, IImdEiF ool!li>rnl. 'F..It!!E! :fol!raliliig o:r,E1. ~'l[iCidi 8~r;0h Lil. wli:i."i!)t 18, ,im;p~da:nl~~ t,r,o/. h.OLY far yD'R !l.I(J;i'I! ~1'rf:tr1J.i..

VifWi.! frQi'a1Il~e Ci~hE:~ :;iiiJEi of the f.Gm:.e

'Varl8'tJ~m From itJhe !p;r~jDu8 pai3~bmii, Elt~h, yOW" ,l;Il'rrmi, and ~l1iiil'l;J1,d'f.U" ut ''O'£I,:r.U!Jus .l.!lIigJ,il:.'i:i. :ril(JJ.m !:Ilriig~!i:I wH~, :9't<r~t~l~ :l;bfr; urm iiL~d ,s..lJiQylder diffe1.'leI1!U,.:, HlDM 'rOl!.' 1(;1' seC(!@~.

H'!2l00 :i£;; Wiiu1:Jlill.f ,:;~tc:b )'"6UJ iiJ.il!ih} d-o whiilc u..s~g a dUrul~1linkM f:~nCie 100" "'"'8 U fbr S~ppO\L": aJ'!id b:'!~ll1!ce,

filg. 1

HL,ItI, l"Juoo. rJ'18 :Llruioo Iil~ OOI"J'!.1~ ''i!r..(iiM':''':~ljgb} wl'LcfJ. ,rl!m.t ieR.hilm1 .. NO"'N ,ull.'"filZib ever yow heM: with, J'(II!.rr riei1t. ;a[f',m i'iIInd grnb ~~ ,rente ~~h ~Q'JJ:" !l:'ipJIiI! !h8;n~:iL YlI;I!I.I[,' :~E!tft.. .(II;rm 'will 'be i!iHghdy hen't WUUII, the :ng'JriJt ;!I![';rn ax.~l!Iid8d1 (fir? ~J Keap :knl;!E:!E Ei~;gti"lt~y be:ru~ Ol :lfiicn)"

'T~ ~bBtcllJ :lfOUf 'Watil:"1~'~iiIJ.e ,ElIl.'d :!;i~ ii-tt:aigh'f.\8n, ~!iI[, JElfi Hrm EllIdi ,p.ull ~B".r w~tli your {u,PflW') :r.i@~, ,QffjlllJ, (f~ 2). H'(!old, fur :10 800(in.aS. Do bGth ,sidl'il'S"

' ......

:5... ');0.,

0. o o

;Sl~]( 9_~ iffrt:o {jiiitlh ~tr'fft'h af>li1 '~OO'ily <i:OJiAf} O!!l!t 'Of i!;;>3oriM ~~reI;dlI.l;!\!;I nfi(~:I:i~b,..ie~.k. .fit bfliUJu:e'. Ke;e;J!' yeiJIr :5;tr\l!tthi~ '~ll!.iMJ and under ~lfr1jrm;i.

~~~ ~Jr.I, l[Jp,P(illi:w; ~Ji['Cl!i!;lHr!!Jl, with }'~:p_~ ~1r!'I'!!JI, wlr!!i~~ .storm.ding. Hm:o 'lam" JI.IJI E?-OO-' ends ~dl1.slde. :iK!e0p j.'!:Jotit j;ThW tdaxed ;Ili~d ~i"Il};jth~ id\yi±hl'l1iel;1:1~ Tbi1:i,.l1!; £In E!:R'CelLanJt. etmbllfili, {m- upper body itf!llii3il!m., ]if. !i~~tJe-,::I, the !:l~d!!*l, fi-f the, UPPI[!:r '00dy~ £ih.uw!tlflts. [jjl~.d frtm£.

( ,

fI

"i~ -

~'._' 'I:...~' ~i!..,;, B

~,u~.Cllllng on ,II ',,"'lrdlnI"'Up _:_ ar

,iYbre~',B!i!: Ciill~I' i*~!lI ,h~ r~r ha~ h~} alilf. typ'E of ski!J;1Jftier lliiJ wry,

I~

-:E-J.o1d! O'.IfIi!lo 'I:.h.a iba~ with. 'ooUii 1:l!Elltd&; ,MEL'l: }·out" i!init~ :fitrwiilirl: ~ YG!!l bEl:tt'ig, wi.th :frd;M; off '~IiJi!3 grutLlild!" A. grnl.ilJt :!iJttl!l~cl:lJ :fll¥.t tilie 'i!lPP~r. bOOj. 'Bil!gIn nJliLlaillg fur ,5, fil!~I!L~, ,grndUlfi.I~ i!l],1.!ril'lEl;!iu~g to',l.I,t :!!"l!i!.l!8't 30 SGloo.lfi[]lJ:1" A.J!a:;rung grl,~ 'Mil ,fD~kQ, this @~rtil;(:b. (:"DJruCl!t'"

Enjoy !Strettf)i ng b:r'tiiJe' 'lJ.'a:t itifEiB~_ If J'"OIl!~orti:l!Jr;e )!OUHlBIf'viith iIll~a5fk 1i'ensi'oIl[s if! an li/IJ:ItiCiJ'ipt t~ ~1Il r:R1Jor:Q~e!i4liblG' .. ~~ d'Cip~w ,tf!Jurse~ of ~ne' lrll(~ beniC"~it1! of 'itf~MIIi1~- u: !fIlJoU $lre-t;Qh 'i;;~ite~w.'1fQY"11 flndl '~he ~f,e If.'QI;,I ~!lrE'~';h,. '~~ ea~r~r FI: :me-oom6s, .3na the E"~5lier )'ID!.lI' s'iltekh-. 1iItJs' ,1'iiil,lJlFe':lJ('D.U wil i 1'I'l:!,t1llF.3JilYel!ljlll!.:i il.

,LiJioot of'u!I! Jla;!ie ;!Ii ~we~ iI1! Q~J: 1ll1li_od!5: at le~:st, oace ;(Ij dlii1:r; lit ~o'Wel m'. elastie eaed (:Rn aid in ,Eitret.::hlng the ;P!l"Fi'1.!i, iilh!Jliu.'~de~, a:ndl ,clJe."t,

Hola tI!J.{'i row~ IL~ai!' tliolli~~1, {lnd£ 00 :t.lJ.:il,iI.': J"IiiWl roD 11"i1'}'\l',!!1 it, '\:Y't~h i:;t;ruignl!:. ,i!tlnll5, U:,P mcl oilier I'OIJ.lJf head ,mci down bl]hill~ y.D!Ill' hMk. IDtJ. ,jJ;j)~ slraitl Oli:' fOtoo 'it, '~Q!gJ' h;i1lldl"s !iJ!hJC!1,!!!d [Joe f~l" 'en(illJ.~ a,~I'~ to all~w 'for :t'e~8tiVl!I!1y free m!f'lemeat up and! !!War ],fOU!r. head, W[Jd, Q.ew,[I !behind! ,ycpx back, ~tlli;e E1!olWily. IDifIo n1ll~ nD~,d, lfOllIit b[',Eiutlii.

'Jib i'ilwe~e: '~he !ilt:r:elch. mOille YOIlll' DMds slight:'ly closer togetbeii:' ;:;)lfjdl, ,kec:p~ 'mg' 'tlrie ~ ,~~l'a;igJ'I!~1I J:ere~~ 'tJ'lie 'ntOl!fernelTlt. iMio ... e fllo-wJ.y ~:llIid :fee] the ,~tl'et~h. :Do' ;r:Iot ,ove:r.eirgb::h. H YoI)!l(I! ;jIJ1'e '1(I!1'.i;pMe rtJ;!; gg; th:r~ '~he f!;lU m.q'i'I;!~e[]t mlT'iIlp, O'ier, :!I.od! be'him:l waHe 'be!p~lJg yiJl!,IX arms ,alil;,!!li(,oiJ.t, then, ~!!Jll'" :tilU.IiiJJ.i> ,liII"EI ~D[]' ,clo_~ 'Wgi:!th~lf'. Move tnt::m ,r\tlil"t.ru3r :!IiJ;!EL'1f'l

Y'i:iu CEtI!ll bold. th-l!i E!t:.fi3:td'll i!lr~ Etl:l(f pl-DiOO ,cli!!lring t1us 'Ina¥efm!3nt.. TruJEJ willi JSO~aoo :~md. ,m.d.d. fEi.llIr.~H)f ,I[ st:l1lri'OOn '1:.'0 ~he ,mu.sdfiS (jot"' ~t pM.'~i~liiIla.r a:~ta. Fo·l" ,E!¥Sm:P]s. :irf: Y,[J!!U ,~he!i;t ie; t.i,ght and :cOrE', li, llli pO.!l'Siibl.e '1;0 i~cili!lf~ the smE!llili ~]i'il;l["!3' by ho:~dEliI~' t~ tIj-WIl!J, E1:~ ~:ih~,ttiJ]dBr I~~i ...... .iJUiI ,w;rmS Iiit.:r.QJ:gh~ 'b!Jhi:r1'll ,Y'(IId!, ,~ !i!hl!Y\VJ'!i al:iQ\fe, HQld {m' 10-1:5, 6ei;(lnd~.

T'

.

,

:~ ru ~ m

:~

""C ru ~

..c en

'S,tll',Bkhi(TI!j! is: not a mrrllE!~~ ¥ou. m!ecll!l't (,Girrnpillfe 1/.OUIfS~N V/lth (fthers~ it!,@t<l!u~i! vd!.,I:!i'S at! lliiffwli!lirL MU-l'Uo!j\f!r. 1iI!!it;h da;pi 'iNfi ,~l\~ d!lff'4!t(!llIt: iCOfi!iiil' ~, w!3 ili'll more ~!iI11fr.)E:r. ~h.a !'1nO:tbe_i1l, S:1li'fjt-ct'w ''Omf\l)rt~DI:I,' W!'tb!lF! ~Yr ! l!"!'!iU, !ijndl ¥i;iY 'i.!.lill ~ir.1. 'wJeieI '~e' '[low !!if eil'ller.gy' that (,ome!> 11T:OOl I),II'1Jper !:Itr;-e'ti:hrlllig,

,Br.iing' '~hE!' hl'Wi:!~, ~E!!I"hE!ad:, kMp'il'.i~' YO'I.I[;" n:rn:J~, I>trnlg:Dt"

La.w!'M." the '~e:ff; :!liil".In tllELCk and ·Mh;n.d ;:fOU ,l1Il ~nolli~ 'Cr.:.'y',gl ~ yO<lit ,rig1J.'~ arm 'oo'iilds '100 ll!ip~~;!!i~ly ill. 001' al'ilg~e.

N'!tI<w s~!,SijgbtE!lI:i, the right arm out toll tb.e 881mB leval as tbG Jill!:. iilJ:':iD and thoU" t;~iilulI,i;.;lfiOOIliSIy milll'.'t:: 'oo~r. arms d:q'>'mwaJ'd-

TIUs i!![J;fi Jii;: d~!)lnl !;~~ljwly. UJ! iOO'iQ loom:~1~t8 tIil{lv~ut, ur ,YUilll 'l!l'JIiiI, MOp .iJt Elt"1.Y' 'pIlH[jJt '~ il!ll~e~ ithe 8l!;r~h :i!l1 'i:h~f1 pQ'i"li£JI;JJ,ar' :l!i1lE!S." .Do, t:hii!;l ~Dm!p~e-ted :nn!J'!.''illLl0Ut. (alWard, Uitil! tlthe:r sidril: 'ti;;y ijjJWmng j,'0'1H.' right ,jll'nlU ,fill·St.

,,:!i~~ Y.O~, ~(ime mere fl~jM;f!'" ~1J. wilt be' able '1;0 1b'O~d1 ~~ tQwe-J wirth y~r ,h::n'!d!f.j d~f!~ 't;f:.g_eth.eY'. B'I]~ aga~l)i, do :niJ;t str'aiin,

I tbrill'k, thi!.l!t lilliDB!'ntllii!:i in. Ulll :!Ii~w~d!ta!1i ,BII.d !J!rm:!i 'ru.l!lJ1]' :hllll:~, '~l3mliJ;,j ,rnn~ .fling, w.olkin,g, and CJJ.1 eourss i3w1:f.fjm~"g (tAt! f!,o8mi.' !!)r.-(ty a feW ;UE~t ... i.i:;~!':I: !Ci;Jr. "",l'hid1 yml ,~QQd thii.~ flmb~li'~), Shffitcl:1tiUg t~w ,rnQS't area Mti.C~S ml1U~f.\ '1:le!ii~iiJ;rl :!hflid, 'l!;i,!'l;bi~ni:!!3F.i and ip.c~.ee!3 ti'f~~I;w~iiJ'n S!liid ,e~ of'b(t.lea;th~!I:!g'~ ,l't is: .ru.:!;u!J! ny ''j! r:l ry J;im,p I r:l< t!J. lit:;~bt!!h 8lndllreE! iP thE;! !lI!p'!p E!!I" Ib [] dy l~m'be:['" if:_"fifIiU do it rog~tla.f'l1,

N:01te:,iEl~ careil'nll ifyi3u ha~e (or na\f£!: [had) a1\)l' 'i~1;ie 6h:!ti'oI!J1der' irnj'IJIi1!\" Pro6;!eO SIOVli:f a:rid dll500ntin ue if :tiliE!Il'E! Hi p.ain.

A Series, o,f Stre1;dhes 'for Hands,., 'Wris,ts~, and lfore,illrms (S:itting o,r Stand in,g)

f'irst, i't1l~~ta'i:l~: Y(!01H;; fiiillg>l!!t.1:l nn, ,ihlut of y!JU and :~1J--t:!lite },!].ut"' :na'mJd!!li 8tndl 'w.r;isbi c:J.c;r:~,w1&i!ll 10 t;'~it~!!lS.,

'r1toCH sl';:par.:Jit[! ;(m~, l:lu,EUght;en ,y>Dur :firn,g~b'fI U'n~i~, the t~:ru!i1lQl1Ill]ir;(ll !il'U'1etc:h 19; ,[t:;n. Ho:r.cl! fM' 10 sfilooniJs. then relax,

NID'W, with: }"!l}1,II!" :Ali',rrJ_3 !!Itmigbit out if.! fro~~t oif :yo'D!, band }'[]Ul' \\Ti!E!~ with fuJ;ge:rs p0rntiHg 'l1'p~!f.lltd£. TI'Il'S , ..... ull i:lt!iE~h '~'ne' b;!!;ck !!Jf your ibr~nJj$. Heild, f:o:r- IU-12 8Boond!5l. IDa; iI:."~il;I,'!_

W.iitlil, your!" itrd\f:ljJ;, :I3nt~t and ~'&mmlb ge:rJlt:Jfy Mid a l~ifjg'QI' er th,ij) thutJjlJ of '~'ne qp];i GI sire' hrutd.Use y.!)iJi." iim1~ fi!l1_ga1' and t:humib t_ol]; miS!te e-;l!i,e'h iW.glZlt rujJ, tuwno, 5< timi!i1:J dlJiil\rflii::;!3 ElJ1'Id! .cDillXl!~er:dQckwl~e_

R!3[p!::!Hi!; ool!llJ,te.ri:iLcu:k:w]!ie l!IJ' tirm~R" ~l',h~Ri 'win '~mp.r'I!f~e me .flclcibJility Qlf ),[]Ur' handa and '~i3tEl ~nd p'f.{Jvi,d}l~ a Sllgbt w,l1lt1IfI1I,"D!j),

~' ~

", . . '

.' . ',: ~ ". .," '. ' .

. ':, ,~'. -', ' ,. ", ' ,':.

'. - . .. .. .

:~ ru ~ m

:~

"C ru ~

..c en

N;f(~,i; band, }''OUI!'' 'ifi:rwre1,',!jl a~ the :JtTIiJcltLes aJl:id It;Clld fot 11) :s~rondl!o. Theo: relax,

T.hen bend your' wtiM wlt1~, ylJut' fu~m:ert'l pl'iul1i'tj:r1J!' dCJwf;l~~ to s~~tc.h Uile: 'i!.up []tf }')l}.ur- :f'Dir:e:El.1'ms., H,(!;~d! f\ln" 10-1!.2: SCM tHIs.. Do tW1-r.:iil\,

NE!ld :I;lEl!i1Uy '[!l'I;1!UI l;'!{I!c:h 'nlilgel:" lI!'!1!dJ t:bi!J!m'llli si!'-.:J!ight Gut arml! h'oJd ftit"' 2.--3 ~QO~icll&.

N!CIW,. ~tJ;(!i_ke ,y.o~;r' .E!l'm~ ~nd b~I.'I!II~ ;lilt YCi~ !;Iid~.!;i, f:(i(t' JlO-Jl2 SeCOniIl8" Koop yOUl"jnw re]~l)I;8rJ1 Wiu !If.1'- y;uriliir' ShOul.der3 hru:tg,d~WaI1d~!il Yll'11 ehake o~,t teneien.

St;81'~ with your .I!Il'mI!!::1 l:7t.:rnigliil !ltUt iirt :rrunt of YUliiL 311Jw:ly ~1!..I;r,i!l'you,[' ,hnn.ds t.oo the 'liilil!t!3io:.e (SlI;l }'QIll k,lB.eP }'DUf :!IIFmS, 8tto!liJg'tfiil:J ll!FIi,Ul .ii, 8~reocll. hi. f)l!;'Il~ E1~Qilig ~ inl:TI!de :1l!J-l'ElElrnli.8 and ''Nrlsit.S_ HIji]d ,tOO.:r 5-10 ~rm.ds,

fij :C, ru ~

fa

::;E

~ m ~

..c en

:f.i~li.IiOO ,Yiliilllt 'h::1lid~ panliii~to-pELbii, i(~ &t!it.I!~ .(If: ,)'l)ij" ,[iWlli~ .DlioO~ your buds dow.lil.w~, 'keel~mg' ,y.oliJ~' ];IS'h08 'itg,getnE!r.', '!!I.n,tH Y91l! f'@e~ a :mi~d, 8!ir->Elt6h, :Kee,p Y'D1!..I["~Foo'i!f.i> illp Wild ,~ruiil" H'li.tld fut 5~, s·Qoo"dl~,

'Frum, tbe .mlmVIB 8~retc'b .. , :rnii!l!tEi )'Qw;' pililms atouu.d.mlll:il t!t~y filill!3 ,~u'!1t1fr. Qi' less d&!j4,IfiW"am. Qo, 'I!.I In ti.l! ),(1'11 fuel ,:a Jl],lid! 'g,tl'etlih_ :Keep ],(HIll" E!HJ!J'W8 'ItliP BIIiIi even., ]OIo:~d :[lJlF ,Il---S J:1ec~_

F~i!l!OO ,YMI!I" o[l[ndis iPwm-ro--prur.n in tl'ont ,of: J!'0U. P.~!"ih i!J;ne h:n~d ~tl'Uy ~o' tile ,~ide 1!.If;!.t;i1 you f~&:t a mHJd B&!'etd~- '~~ f(IolU' e~oo~,!li ulP ar:!d e"''E!;n:, fl!oi.d mr ifi.-.Jl. 8eoo:n~,

u~~ ~U1~ 00' il!!U ;j)f these 8h'et:.j::ti~, 'tA) e(I'~D~i!¥.l:',W, 't,h_£! ,iP!i"{lb~~miil tb_;,'!I_Jt :['m~'Y' oomE! [ram, l'BiPE!tirtlu mjJi!,i',ementa, 8ulih as CGIlI1I]JU.ter w!OO.':Ik_ U8e the_ElB ,dai~ BI5,psdwIty :!i!~ 'work.

Sitting :Str,et,ch,es

A :5eF'ie~ of' $tJ:;e~he5i' you ca~ do, 'w,hUe :5;'itti'.ng. ',['hese. {ljro g{!;olit ibji lPel,')'P~e w,hGl' ~k ,H!t Q'tiltot:(: j!l}'b:s. '¥Q!,!!, if.:;(I!1l! relieve 'telllfliOlfi and e:nel'~~e ])iIlllt:;, of: your boo}' t:n::l!t ha',>,!!' baoo,1!liI;13 .Eitiff fiFOm iSittiillig.

5~ftti!1g :!itre't~he~ f'ocr !,.ipper Ibcdy:;, ]n:t;:erlaoe yQl\!ll" :i'irJlge'~, tJl;en ~i';ra~ghteT,l, }1)!)U'r' ;Bl'miEl out in fro:[Ij~ !Jf'}"J!)'1,l! '!N~.th palms facing ,[j!lil. FE,,;l tJro stt!llte1iJ ,~iiI, ::l!rfll.8, and ~hru~gh iJlPper !p~r.t of b~ck (S:hClwdcJ:' Ma<cl.,e!l:L HllJiid 6jt=T>e~c:,h "to;]"' 20 ,5eC~~. Do- ~;t :i..e:;l.l:l,t t.'Wlrl;fL

II1Iil:.srhu~'efiil1@B[".!i-; than. tll!I:'JJ: iP~'~m::1 tII[pwmil, .Ldll[I'I,1l!; yu'W" llili:a!l lI.8 yoLl: ,!I;t;.l'ajg'I:1iU!11I ,y.D'~r ,81~m!1i_ !'J·h~l'J!k. o:f ,elooga1;lng YGUl' i3il1ll~ ,!3B .f'DU feel !Ii .st.rErt.cl1i through, J'Olli" .lliitm8 ~lTIcli ~~lPeir s~dJe~ 'af 't'he :rib ~S'e. :H"Qldl ,on]:;, a i3ltreficl:t thlli,t r-ee:ls gO!Jd. Do lhxlB!'.l tlmes, ,:r]illiLd fbr. '10 :!>~t!lills.

p~ 'reej!:l\rnlqille\: Cf.!~dmi!:t-Re:I'ax.stM-kh. H'o1d .Yt!!!iI tiig'I1JJt ,alb!:!'IT wit'lt Y{lu!f. ~eft hnn.d. 'M;(we yOWl' :rigM e1bo-w diQwD.w{IIrn, ~_S )i'i;!!,!!, !re!}.1:3t thi!). lIiovemeT.L'~ 'Ari~h yOlLl!l" Jeft ham, (ianIIletnC (lOfJtr,autibnJ .M 3-1, seoo.DdlSi.

:~ ru ~ m

:~

"C ru ~

.c en

With ElI£.fi:LIi. '!J~.lC:~~cl_lodi iiJ'f'8i1:':liiilmd" "l:tiiJold ot~~!) tltC M~.s1,cl:-e o;f' YI)U1r.' Wi l'1lLlllcl wi:tb M;ght hs:nd and :~m!1l ~OIJlJ" left ,JIIr,m to the. Eli,de., [{eep ::t!'lT.iB i!.I!l::1 st:r,ni,ght ELI:i, CiJitlIFlJ:rt.u[i~y 1P!J!;~;J;!i!'1'l!!., 'l'h:i!jl wlH i3lcre.~.h ,the, left 8!'rn1 a:o:di side of 'oody and !:'.n-ow.d.er:. Hold :fh:r 10 &l}oolldl,. Do, boi:h sides.

MI!II' irEiiEJ::1:IDg El. m!OOIl.0.El~, g!3i1],tly p!.!.IDl YOw:' doow "' .... ~ir'. ibl!:hLudl j.'OfLi[" head l,:.!:!ldil ygY! fee~, a mild. 8"~l'eldl 'irlll tbe ba.l;:"k: o:f"your Up:pef' a!E"lTL :nold, ('Or t{!l-,]Lo :se(:DltO.!L RepE:!illt ito othtl!lE" :!i~.iiI.r:!_

'With j'l:f!M :Illiiil~n:l wtodllCl!:d. b~lI.d. YI).Ult hMd., k~e'p y.ouJi' @llibow~· fii:(;['·i:!itght ou·~ w the side 'with Y£ltIlr upper' 'OOdy iln. a g{lod~ ali.grJ.ed iP.ositl.(lo:])l,. Now thirlk ~f !pl!Ill~I1I~:r YQ'I;W ~1l.1~de·J.' M~d)e[> 'ii:i~tne[' 'to' 1!:~1.eo ,a. :lee,lL!lill: lof: 'IDe!laion tb:t'iJugb. ·t'tlte· '!.tlIPPEiil" 'bELc'k, ,Elnd! a!b.ou;ldleT blades, FIo:~dI, with ;iI. :r'-eeliiliig ift'.fn:l.~H.iS-· iIbg rI;e'rw!OD, fm' 4.-5 seoo:ndls. ,alJiU 'lli1e.n. relax, Do SWIDraJ. tintil.es, TMs .~s ,goo;cl. to ,ii'D wh.en .Y'-D'ItIi~ ,anm.JIJ.de:t'13 Silnd, upper back an- '~el'.iiSle' IOO!" tight. '1i:'.hia la. ,mho gDodi '~ ldo 'whilo slEuldli!lllg'_

Wit!h. yuu:!" Lea hELnn lriiJJd j'i1n:I!!" ~~'ht. arm jilll'j,t ol!Ii)m,re the !3~IbIJ'w; Now gent~y [puH ,YO!!lI' eljb·iJill'l' t.oward! Y'D!W:' kill: 8llouI~ ilS ~Oii1 l1liO:k. 01/lllr TOW" Ei;!,~.t sb.owdLl3.t .. Ffuld !it;reit~h fw' ':Ul' !ileC'O'ndi!ll" :00 ll;io-th eli!!leril-

A. :S'trl!l!licl!i 'f~r ih@j, ~!I!Iail'IM~; With the !palm of.YOUir: '1':iS!l!id fIll3.t, '~h!..lmb to ~heQut.:!li.de EIilitd :fn.1iI~1"S :pOO.nJted. bru::k.warrn~ JiJ.lowiy l.elm back tOI ,grnii!t'l!D J'iffi.1i!, tf'metl![',![!;, Be ,S'~re to kee~ P'f!~J:ffil fl1!!/~" HQld for 10 -Seoo1Jidll. Do both Bidles, 'Yo!.! can :!Iit:rol!il:ir.::h boih fb!re\ElI'ma at t.b.e same time" l:rJ,"O'1l 'W.i.5h ..

Sitting S,tNtchilll:il; for A!1l1~1H", Si'dle ,o.~ lIiIip" aindl lowE" B_ .. dc:

''Wlfille ~j,tttJng, :relSite y[]II1IJ~' 8l1"1kte!;l e'~I;ii!:k~!iIe 8!(!id '~bien oo!.:Wt~([Icl.ocl:w:iilill". De 'lJuilJ; ,(:1J"JlrJl(l at (I; 1i:J:rIIMl, 2{1-00 :~i:ill;L'~;;Dl!ie_

.. ""'"

:5...

');0.,

0. o o

Hoild onto j'(il];j it 1(1 WIer lett h!!2'j:Ll_~.t bclQW the knee, GelIlth;' !pull it 'oowa;rdJ .yOU:!' c'h~'I.t.. 1'0 iL'io.l8.te ,8, ab~E!~Lili :iril, the!:<ide ,of ytl1i"t u,p.pe'1' ,I!!!~\ Wli!!l~ H~€ l£R ~i:I11 00 puiU, 'tJ:W lIt1.nt Jl!lg' ,tlCru~ 1..1i~d, rowaro t:l1e (IPPQ~t(!, sbO:ll~d\er. HoJd. FOr 18' $B~ ends ,j}:t ;run e~sy S!IreUJb tll::!J1l!i{!!ft. Do both sides.

CE'i!ifI!;l },Oll.i .[:'il:'th~ ,~~g. !l:J'i,'~~~ :yom' ,~~fl. leg, 1'1 gb ~ !:ulikl,e ,Ernd fiJ<j)t 'ruM itJ:.§' j tLr;~ t~ rtJle I!JIX~LdIe 9'f ),(iiI.U'· 'le4:1;, kr1!ee" Th fj,tJ~etc:'h d1ie Elide' of' .YCJi1l!, :rig'ht bi]) (p,tt~fwrn~ ,IliXGa)l, t:l~UW1fY lean .Y'OlI.!f 'l.JIpper body tm;wa.:_r'li, beF.i~i.'I:I(g f!l):l'I!I. 'khe hi~s u!nti~ YQI;Ij fee'18 mi~d ~~~ti:;:h .. lB!okl iOii,' ]J}-liTIo aeoond.'i- St~.Y l'e'~ElX'l;!d ,;::i:nd h~dle !I":nythmii~8n}'_ Itep!:!\2Jjt, (:ro~"d'~g your 'left lE!~ q'i!et: you!" right l:~g.

L~an fww;!l!~ to atoorob. and take tlu~ j1i.F8SSiIJru Cl'ff yo,out ~CioW.m" bau. :g:....en if}'!l)U: da nDt- {;ael .III. Sb'B~d:u, 'it lB, st;11U good fot di[1L'iU.l:h'lJi'IJn.l],~ld. i~t 15=-20 secends, ,Pl!.!!,t :rOll,]:' 1:i~liIdfi on. )I\CiI!H' thlgha to help push ;;om.Jl" 'bodj.'

..._ .... I",~ .,.'

~, an. 1Il];JTl&UIlo 'pDSl'I!;Ltln~

,R;a.1s1!: ~h8 'oo]:!! {If )'&1.11' .s:l'L~ujden tOI!N~rd }"L'}1.l.]" ~1:'!1lI!.ilT1'fr~1 YQ~I reel a ,!j:li~gbrt '~el!i!'JiO(Jl in, ,Y'DlrliI" DE!c.k Ei.,[I!d! s.nou}.d.t!i.l."; Hr.!ldI tIa~ fi, ~~!i;!.(l[]!I1dl3, tiJ!l:m n!i~mi:, :!ihu!J!ld!!l!l",!:' ,fi,U'W,IIIWaru, inoo r1Mllmal ,p;oo:itiulJi. :Do several tunes at ~'ne ti!~iI:. ::'Ij~, ilKF ~tflulu.ill1' !ro.ru;,bO~l~ IiI:. rertily woo:'ksr

'l'ur.1!! :TII'1,l.:, clJin 1:.o"w!il.1'cl! yo[f~U l~n: sno!)l!!d;;!x w ,!:t!';l~ii~ u i!ill:nlit..i:h on, th'l!l tigh~ sid8. iilf yo~t, n.eci;:,. 'Hold O!J'tti"ect, 15~tt:h oo.~.sio~~. fOil' ~-'10 SeI!}OIr:i~6. St!"f:!t~h tf:.! 1:"!1IJc:h aide twi!l:e'. Keep)'DUr' ahl'J~Me-rf.l r..eh.L'1:f.!d. d.ownWEl'f'Jll DOlfllltt held YO'UP. hrE:!Iitn_

Tb13 streb:l1lL 'ID;!!!,Y cause :people l!I'I'>OUl'i.n. YOIIII ito ·tnink ~Ol.!l. ar!'ti!i ;!Ii. oil!: weFloct, b'U~ _yqu. II:;JEt.e:n :nnd a l.ot of 'oon::;i!JIn in YlJo-ur £\:.1100 from. frowning IIJ![, i!:itjJl!lintulJ.g b!:::!~ll'Ltliij} Uf'C,_fC: ::.k-olll,

ht~e p!o1;L'r e'J'e-bro"'f,!> ~:~d! O$Ie:n ~l;IIiI' eye!> ~ wide ;!!is f,iO!i!61'h'h;!,. A~ the same timf'. open Y'O~!!" '1lJ;l)uilh to 'stretch tile museles ;a,Du_ndJ YOU_l." nese 8M ihi:m and Eltkk ym:rr ·t;on,gu.e o'U:i;. .. E-iold "~hil;l stn!!ibd~ :f~r. fj.-]{) :s;e,c!W!.rll.'l_ 'G-et~ill1i!:'l' ~t.fe ·itelll::;ian out ·lJf the :rltliuEiLoiI.e8 in~ ytlilLlllr fELcia' w'iIi l'naik'l3 ytlIUI .Elrn:klE'. [he. :a:.e ... eT:ELl 'f;im!'.:!'S ..

C~IifUOi'i: If ifOtii hoor d~k;ifl!il o~ pltlpp1r..g rlf~l!;e!Owhen opeRi:l'l~ !tour mod! rne~k !fi.'i!iih ),OUT 'me-ntist,

.......

:5... ');...

0. o o

Adv,illnced SVe'tches, jf:or 'the Legs alnd Glro'jin, witlth Pest, Elev,ated

A 'IIf£lJl t!T dMrn,uy ,e.u,n 00 uSIJi'l.LI fur B.'~.ctcJring ~!18' legs wtJi~,e' Y'{I~ l'l!:lax '(III! y:QUfr b~li:'k. W,hep doing th~~e o::I!retchea think nl'the ,eall:Y ;~tJreteh, gr,B.d:ua.11y ~l'I.cr-eaaj:EIig lIlft-o the d\Bve:~D©mE!ntaJ. i3l!ra~r:b.,

i3iw~ 'M~'h yl!Yt:t1" '11'.:lgB ;;:'W"'81~€:d1 and elose 'oo.gotb~; with your bu!':~ ab(!ot!lt g....§ inebes :!!!'W,a:.y fl'om itJhe ... vall .'i!!) that YQurr liQwel' bfll~k 1!1: :8,81 ;;Ii!!!!!! !!Jill! s!l"dile!l;B, a'r' ilJiff. the 'mioor.,

:~ ru ~ m

:~

"C ru ~

..c en

'[t't pOO:!iibl~' ~o :~;tt'et~h JO!]!!~' VQi!r! r!:,,,,,m, 'tihi1L ~i;ii'lit~!lIrIi :b~ algw-ly F.iEipEL+at;~l1Ig yml-r ~e~ wilth }'!ll1,l!" heels :reating all t>he 'W,liLi. '!!IiIJ,W you fael El:EIi Ej'o!Ii~' .!i-trEtrih. Hold :tor :30 Ii,\Bl:oo.ds 8!Eidi relax, B:1t1!.~the: r:h,Ytlu-fl~:C;il~

.~o; '~'hii3 iJ:!08IHo:n !hsoom-BI:"; 'ElEu:;r.i.~1" 1J",;ib.t' titi:t~. you. oi11Jiiil gg'a(ti.Hl~]I' !iit~~l;], fl[J i:'thE!-1:' by lO",~ ... mlJg' ,ljJiUE' ~~g~", i'.l];.1 -I!IJ,i,'i!Ixl&~d posit~~jl :is sllllD-w[!, he]'e-. :Klo- ~![iot trry' ~I) ij}Qpy t±~is, but .stJ:'eich w'i:~bill }'OUli" I'~m~t{l. ,D.o J19t ,!iotl'~iil1. The v,'1I!U, :m~ 'I~ :J;iooeilbLe '00 haM, the-..se a"tr-e~~ l.o:EIIgeJ!'" in !IJ. :n"!hU;Bd. stub-l'G p!Ji:iiift~lJlJ~

R.e;mi_~mOOIl" to keep !"ilJo'U'!" butt ~~!lj, ~!!II;:heF.l '!:r~Cim '!the WF.i] L [of ~e1lll. 8T<E! teo dGae to the WlI!U ,y©I!I, 'lIl!llty tf'e.e'l ti8Jftne~.5'l '!f.i, YQ'~rr )..rJ'J\V\~1" b@ciL,

p~~ O!II;!' flole!il of ~I;iU!l' 'f'eeit Wg~hl;r'! ~tiiIJg theuE.1li,gw[]~~ 'Ilh'l!l w.!Jll.L .¥ti!!]nx.

,Pml"ii e ,litUi!

.a1;iQ .... ~ '~e ~f1~~'r ,rlf}t on the, kine!?.

~,/

110 ip~e!l!!;i.!e ilioe iSt~t;(:h" 'Ul;le }'i!lol1l" :n.iW.nd.f> f~Q .I~emi!~'I1f :p't:I.Sh ,dlJ\'f.'n. en '~~ iil1Bidilll t!f J' IJ ur tJhi;g1,h.!;. '!Jllil!til J.it'i!lll, f'l!(!!II, ,u g.oo:dj eiJ.fi_y ,~t,tBk~_ 'ReJ:I:U[, \"'m~8 yiJu, S'l:;tt;:reh. H'1!Io1d fbr. 10~15 S000udis..

"riO i.SQhltr;:: !Ilnd ifl.cf.e8.:!le. ~ .Btn'#'h:iill. iii tiELtn i!l5tJ.i!!1 !lif ~l[)el gru]p 121!~, ,st;r'~iglit!'.:ll'l i!!'OO leg O'Ltt. Ro:M. i3~cl:JJ lrl.g ror lil--15 ~Gnd.~.

. ......

:5... ');...

0. o o

'Eui llh\sMh ~'!Jur' ]1I!3Gil:: frum thus p!]iijl.tlon, ,~liiterb~:e yO!!.lll' nn,ge!'l3 'bill1riM. yom lliBad!. (lit abwt i!!:la[" i~8D :!Ii.ta. gEtI:tl'J' 'PIillU yoorl' :&!Li!!i!ld foU;''W~_;rd uHl ~lI! foo~ .(W, OOS)" ::!i~ooh~ Halld EOI" ;5. ~ill.uoJj.dS'. RI2[p.tl@lt :2 i;I[I~ 3 'tlroes .. rSet!! :p. 27 tor furt'th&r ilITFOIi'MI;~t.i4R .on Deck :;~!1tiL'\Ctehe~.)

fig.l

!Fig. :<l

Hill!! il£. EU1Ii !l:!~oo.~h:!n:t 'way to 8~re.tc'h. YiJU.l" ha.IT.IELtri!n:g!]l. 13 egi 1I1, boy J},j1Jg' o:&Ii :row.' ~~~ W;i,tn J'~l:1_,t :foot :Up a(i1 ~ doorwiijr (ft ,,",uJl !2.I1J.u. ~b~ oUit!'J!" 'meg irn a, d)OD!I"W;I!i:Y' 'grr .§i~~ 'W~H~:r~' iit ~;:r!l he 8lraigbt. 'llJ. 3tte:td~ the J1-mJiililtrli(~gs of t'nl;: l'l3,g '!iII!p otIi ~he wall, DlO'JIe'},)l)1J[t"' IOOdy ·llOO."Wa:rd, WW.E!J~d: the doo1i'w;;rYi 'I,;tlltli ~ rnillcll ~~tclll Js {e1~ (fig, D, Ho,ld fur 1.11)1-15, iiict;tlru:3S. To l!itrubt..ch YUillJ!'" CEl1f: .11M. nElIl'LStl.'ingE r['Qrn thiEl :~Jt.ti)n, b1:'h'!~ Y01':!.'t' taes tG1N8ircl ~uif' shin i..illtiJ 'you ,r!;:!!:l !.IJ i!iuolllttlt in y.out {!!I1]f rftJJ, ,3), Hold :IU~ ,H~16 i!:iIlfIlJOJl.dS_ ,lllreELtns eEt5ily_

r~ I_ ~~

:~ ru ~ m

:~

"C ru ~

.c en

,SUMMARV OF ,A DVAN'Cf:D SJRElCHE5 FO.R ''THE ,lEG AND (J'ROIN

!t rP'll don't ha ... e m'l;l~ IlImimeHupted, time, .a!l.a"i~abie. 'u5ie ~.11ort petiod'& ifif :S;(r;emIMmg "',_'3 Iliitiiili1t(}~,~ il!1ioir;!iJI 'iihmlil' olJl" fDur I-iOUIl"!i:,. TJrt,I~ wi II ~e!,pr~1tiI 'W fee! 1iXIm!:;re_MI.!i g000 'Mlr.,ooghQJ4t '[Me ,~.

Stmchilngl the Groi'n ,iilnd Hips with Legs, Apalrt

Th'E! f.eUIIJ;",~ng :!i~ruli;C~, mil t.J:i:.ake IfL't.eruJ iDlIJiIN'@ilD,if!nt >@.fiIi1lt" hl:tlp' !Hrntlll.'L'Wtl :iiIIBmhilitY!1 Ellnd can pr.i!I"''(l\[1I~ iQjluiGI::1, GJ;.(ldu:ul1y· ~~ U!:t:II]~tOfil~'~ ~he!:PI.1 ,!j,tre:t:~he8" whiten i!!!x,e ·Fr:im.a;!.~l,Y' flOO~' '~be i;:e~d·E!r or YOIU b[]d¥<

Sit wlilh yom l~et a oorni~1:'u.bJ:e' dlJ3t!!l!IlCle !ii:P::!!'I:'t. 1'0 ~tr.e-Iicll the '~Mide- off yom ~PQIt' ~£gs end :~iiPs" slorwl'y lQatl :fo['w,Ill',jj frool your hips. Be ~tJ.ro to, ~~QP ycfur qllllt'ldFl..reps relased and flI:et 1JJ11,nght. Hold ~D.r 10-20 seooDdis, Keep yaU1l" h,Bl'lil~, !lI-ut il1i f:rl!l'Il;t; of,Y'ol!l, fbI" balalJl.cB 8l'Ld ,gbBhihty or' h(}1d ontjJ' anmeli'hiIl\!{ fo:r' gI'aa'iMr 00 111 tool !Bl'Eiatbe dlE!E!lPi.Y.

On not ~OO!!1 wro'aro. with. you:r head snd :s11)ou~dc(j;'8. 'It:ils wi]1 cause yOiit' I2lfiPE!1" b.Eirik ito rnund and! f,llI.d '~n!!al:'J[U;.e on ~IJ;' :~Ilwe:r hadL Ir, whe~ YOI!I :~e:~l'Irl ,fi'iJ"I'w,EIIiI. yOUI'" roWEIE bSIi:'k iii: irollllidl!!G. '(;::a'li5ing ,yow: 'bi:Pi!I' '~O' ti~t b;!l!!Xw.l:ilxcl!); :iii '~S bi:!I:'_.a~ j'UU:f :nip~. ]o~[' b~'k; and lriJa,[]!L':;mngs ~£e itl~'hit~ Th Dl;lf.ii!l from }'If!.:Jji itd~ (lOttcet]y, ,:yQiL! ffi'l1S'~ m,p )'otu" !~C.1f batt, ~ttwght (Eilpngbtl se you 1C$1li m!l).'ie! f,on'Jtl!ro frmrll ~he l1ips (OT 'tru~h joi!:JJ~sJ. and act by 'rlIi'UJ!lidlm~I }'iil1l.1" bE!ck'_

.Ii.. 6"L'HJdi ""'liIi.y'lo ,lIIdupt :YO!!l1r lll,pG, and, I~r back. gr~duany to a IPr4l~!", u!piri~h!~ p,oofit.iQJl is tn Rirt with ~u:r ~1[1;""''e'.!l' 'ooek J~a;t a:g,ail:!!!i.t a 'waJt HflJd, EL:n 11:lEt!>}" I:7i:JrEtib fljj(~' 810 aseonds,

,MoKRS!I" ..... ay' lS to ,E-it ''!J!:1lb. YOUl; 'tilalldg bebind! you. IT,OOtD g ,YOillir illrms. ~'I. ~, ,[iolJlpport wili he]p :1i!l_F);gth:~!l Jffi'U!!" L'lJp~'l!te iI!!!il YOJ;;l!, eoneenteate on :moillil!ig' yowi' liiips sli..!tb:Hy lfo:ru-wnL H!l1rd! :fur: 20 ,~oo,ds..

Dj} l!ii!l-t bell'!!d, ~b~'lIlrd u:n~i~, YQI;! 8:t'e ~nl}1;i 'f:io :feel eomfirnrtab~e d)l;ii!!=u~' ,the Y.fwiiatiOn5! :!I!OO",e,. G!::!t }"@I!!!I" body used to tib.e1!i1B :p!llG~t.].o:nB bemb£e 'yDU t!l")o' to i:i1:.'f'E!tb~'h ru~i,Y :rw-~l:wer.

!ii3ria tion;:' 1"0 I:li:;nru::rn, JiJ)U'~ :1 i!! ft, '1h:Ui[[!J~t[",utl~ El.]tD! fhl!l tiifl~d :!:iido td Y'IJI!lT bui.."!kj :!lh:nY'ly' OOIl~ Thrn,lltdi rl"lllii'J'l 'lJi<.'! Mps" iI:(IoW3Jro the: cl)cll)t Qf J.i\!l!iJlf Jcl'1: '~o,g. K0Cp y,oUl" ,ci'!;iil'[l ~:n, and YoO'l;IIlI' b$~k ~,t[,,J3j;ght :Ei'flld a gPOg, 8i!'~~}j {,or S!~. ieset 1:5-2:0, ~e(l[JI"!Ld8_ ]f.I'iiE!~E.!I;!Ij!fy. USB :g, tl!l<W~l :Dun,'t. 1.ook dlowlIJ. Loo..kjU}:i& !lW,8_r. yl;YiiJt 't.oo.!i~ SF.;Elj' H!iIEl:ii!!!;i!, uudi btElt'lli1i!1: '!dEJJ:i~.

Anoither '!l'~iii!:'ltiii)[:j j~ W J;'eac;h ,S.cii"Q,'1i'1, ,Y'[)I!W b~,Y' 'With th.e ~f!ft 'h:;l:rN:l! 'tQ '~he :riglli. fDot, 'puttl!l"!lg' YDiJ.l7 :right 'haJnill, out 't-o the :n~bt ardie .rOT ibuh,nL",ll!i. This willi iJj~r.N.s!';l the :9lt.toB~iili :uu ,YO!:Ilt hctiIl£l'.r.nngE; .oM ill }'@tl:t i)[ruk, as frtt' iLliP as 'lli@ Shall1Ld)Q_t blades and .as fnt down as the hip.a. no tbiis acrO!llswilie.[Jody ~tiletc,h in both ,iJ.IDe,!!t:i{!l!i!!9i, I.rh~s ll,i1',f:!t6h l'eqQh'e8 Good, ~"'l;!l~a.lll flle"l:ibiltity, Holu, fOF' 1~}'-1.5, ~8iU[Jl]d!:1.

.Am ,At.:IVi!1iIi1~1 St~: :Reach iIJ<ll,E!I'MELd 'Mih, )'UU'f" hand and] gr:!JB,~ the; !l)P1I!!JSite foot, Koo:P jOwl' (li~IIl!i:' n:rm. :t1!Sl'[ng clo,sQ. to ,f"ltiilit '0001 m f:r0<l1.t (ify'Ou, n.:L~ is, a goad. :~at:~rDJ], gli:tetxih. fur tnl!:: 'b;o.di: ,rund, l.cgs., Hold far 1$-20 seeonda De ibf!1Jl:i. 8M~'S, :JITlo iJU~ I[joV!!ll'2:td;'1Ild:~h" Do- :nm hold!,,)'G'tlir b~i.h,

Loo['n to ooJIii ~ft.;r,ekh '~iil~O([igl, at 'lfm·tOl~~' am,gl'e~ ,S,t'!'etC::h flW:''Wo!5!t~, loe-~l. a:n;g rlg'nt .. '~hen ~~aA:h :.'rOW'E8H' t.O ,bold ~t:uet!::hEi8 i3i~, :!Iillig~88 t.~V!.'8in!l, Meft >[if 'l:e:JJIl!iEir linu. ]tI~'ht or ~Il:Jl~. USI[:J n~G 8iDliiUi :~Qg lli~dI iU.,pplil:.r" body ,aligtwu.;;u.t as J~.i:"'I!1.v,i· !!)'u!lIly ,dIe!i'CT~bed. ,Hold fo:r~' lID-Ii!) i!'I!l!!to:nda. ,:5tre~'h 'wiit!h CiOI!JrIJ!l'~i;!tti;!' ,lieJr-il:!OOJ!i:;n!)1.

IT yiirn f8.!":l~ EJr9d1 lUlJk ti~nl d-u.uilg thw.~ ii:l1tril!:~clie;.s,. W:J, iI1~~ ~e. .d:i~ru.ged, ~ljitret.ttJ w1thQUit WQr"l.'Yi:ng ;fI!~l!It itel{ii_hul~:t],\'. 'J!~r! yo.'U i!;!;;!:'n JP'ad'l,l;:.d~y ;jI!d!a:Dt YOU]' 'hmd.lI· 'k! tIlt"!8~ new ;!Uli~J88 w,~fh. 8~ret~"h.ti:!iJ]a]O:r:b!il that fael ri.lrht,

A Mi!!!'I\'e' A,d'v'a!IilRciI 'Groin ~Sbek~ 'i'i,i'it~l tht: S(I!Ij}S, ,of toi!lt ilcQt ~!)gt.riQiI', ].eEUJI £i:!II"WI!J!ro. i!I!.!ilii hD~)li. <D111tO i:lD[[!J~thiLrlig necar' tha :fio[J-T' in :fTO!iJt ,cf ~I)!, (~t.J~ :m~y'~ tbif.': iCd\gc of li~('; iltIut, DT d]~ '~eg of il ,~1eoo of rwr,llIit~}. Us!) tthJ1:l ,!)~{1I~t to help ,yVl)I, h.Q.ld a. !llCim~ME! B~r:etch, ~l!Id. il;m; pul~ Y(lfl;I!I:8!!!'] r ifut"Wa1'd, t.~ mttl'!".:l8l8EI t:l:l!lJ I:"l~ttib. ID,y; i1J.tiit !Ili"ril!"'Jt:f1~~il:.iiin. H.!J~~. El!orJ ,oolffi:.'ol: :f!lYl:' l(1L,OO s!1l00nds, ~eme;mbe!j' to (:orttJ:'aiCt yffl.:!!!' abcl'omjln1!iJs, as you ~e8l!1 furw'3rtJ..

H!JMlTI{g milo ,I:!t!m!!ltbing '!,t'",mI. 8tabilli;':!31fO"!!liJ:' :~8gs. .aM. make it ,sader to 'bald, !D. ,MfiI:!trih. Whflfl :!!,\Oll ~ru sl;~'ting with :~G,gs, i!!J~:ril:,

t't·r"" ..... jil':;~· S"retdJij']\i'II :the iI1imin! 'wifh Hi .... ~"'"'lj' ,. "',n'"' ii,i!"i'~'","' A!I!iI

;)_!'~'1!1i. ,,_.~ ,_!L _. ._~ __ "_. .' __ '_" '. __ '. F1J.i ~-"l_ ~~~'lI!I ~-!'iI!!!'1! ::;r.3

!Keep t~ 13M f,B~ ,e!ai!-~" ~Fid ll!;Dtigf.li~.

Biit'tilJ;g QIi1 the 'CGj;'ru:~l" of tll.e :fi]1ii1t, p~iEI!ee yov_]' leg3 arui ~~ a liQng t.he QQt~de edge:;:l. iF:und, i!Ii.'pOSf~t"iiJn where:lit :~Sf 1f!B.a:Y 'be 'relax w:nj1e you :reel a 81]ght~ 13'E;~Il. Hold fur 15~2D seeends, Us!!:' :"(lW' ,tLMtJIs 'bclJill'nd YOWl, ihF balance WIld, support.

Utliil, h~r'I~" litl ~~~~!~t!Ji' ;:LTlD ~1t!;P~O-ft.

']b, ~c,rease '~ile' streuh, Ini;ive jli;i~l' btttt ;fI!fi!d 11i1.p-a :r~waFd, .~Jidll11S: yl:im~' ~e~ down al@,g tti'le, :ID~'i)hhe mat. ~:p iL:)!1!t=I, if:in~, :r-ee.t ',",pcig"ht, nD :n@~ ~e.t YQl,l'f' leg'& tum hli or aut. A gCi!Jd ,I:>t.r:ahill flit!" limillllJ:1ng '!.:lip il,.""f.\I:(ln, unrJi 'h~p::;.

TID ,~~l?.I3iten ~rw lll!g ;lit ,1:1, tl:ntEj. :!lit 0111, tha i1:Or,l:'I!l!I.t (If t'tOIll' ,irnH1t ,in] IlL rumfofttmN(:; POOI:t:if!;lII. ".fu'rn 'to faee one fuQ~ ;(I!fJd be'J1d {mw;;Jird £'.['(!Im th.e: M,~ ir! t.luiI:t d:~f!l;!Il;,·' tWrII" ilti!iUIc.h drl'W!ll ..with y(nJ1" hands und. btlld, yom' leg nil:. u :pailn thaI!:. gi,vc~ ~ou. rul egy 9 VJ'!e ticl;lJ. ',n;hi!!Jk i;!~:' 'yQU"f ,d:JIin gm.,i'r]lij: '~Ilwa-t'd, O~ jfJ;l!li't beymrtd. ,Y01!II1l" kJ:!iee (e-v.r;!1l! U!lnu:gh :ir~ ma;r !(jut), ElB ,ytilLl, '~OO:k jji;l£;~ ,OODill>l!ll'UU!f tU!Il".!l. LL~. 8rl:~ 'Il,P ru~d I::ltrnt..l,:'tiJ, t;ns ol:;"til!iJ1I' i-'lg'iiJi thfll E!lJ:!if:[J,C Wfiji:. Snt:it;{!1h 1'{!iiJ!i" Hgjji~t ,leg fint.. 1t"":1ii0~sa:ry, put a tt!wiIll amu.nd! Ute ~~ttG\ill QfY'OlI.!!r ~~ W hEll'EJiym,!! !1!"l1,l@kh, Hi1M 'I!!!I'I. ,~a~ !!jtrehih :forr 10-,2U &EC!!II1ds.. ND oolJ!l1Idllig, TnJ8,:LB a ~DDdI atrebi:h for. t,;he hr;rm~tr,~I;i~~i lower bJ:1.ck" and h~p", ~1:dhil,;1 (lJllJd ru:1}~.

Lear,n ing thei '5;p!llitsl

Th:~5 ,!;;ecl.irnn la, f[]1[' a lImited! IJ,umIi'bec: of' [pe!apkt U:r.ilel38 lUl!I ;!lire '~['a.i;[Jiiil'ig' fur' g:!fliliWill[L&ti'G:5.. (h.lID.l8. i(jiJ" l:L'!38d il:.'\ldr.mJili!:l ~b~lit:y ~~ ~~ 1)]]]1 miUf,l bm..;Ju,y' is!iQ~lI}. k.eE,pB~ tiT' Eli fi.r-.!:ii~ bill5IiDiEmi. ur a bilililet ~gt), diJ!l!1 oth!!l!l"',i:'lf,'l_.1.:Wni::i In 'tifuii:s beok flhui/,!Id li!:@cUe' ,ITiOO't oi!: ywr !Jtre~'h~I'i:g: needs, too :f'iQ't ItcTy'J.Ik~ 00 dle:0o~;ra.'fC:

Y[]U;, burt :(;00:> 18\1~ ]i\1"!Dg being aNEl w dao ith£i ;!i;plitEi:u. hEl]'dI!y ]!Iie~arrl

"~ 111'>8 ~L1I!'"1;! ~ dl;) a 1'1 i3de~~ W,;Il'!I11-{L1P pr.iI;:Fr '[Q'm~ silretl;ne:s;. flo ~rrne <E!~sier' ~.et(!;\E:5; iand s:--6, minlJt.e.s, at ail!ll'1l:iiJ!i~ .acti'Ui~~

F.nootD, :t;he :!:i;tr-etJi.:'h p[]!'~iti~:m d.$,[',ubed Cla:l ,P, 51.} IlifIlWI,;:( movti ~wC' frunt .rurirt :frn.''", ward! U'nlti~ yrDolJI feQ~ a ,ooflltrolioo ;s'iill'!21dl '!Ir;i, the, b:::!,d~, ~rthe liegl'3 and grolJn. 'Itiink i[][ you,r :hi[pEl :~ing 13h',aight dow,[L" H:oId, :fut 10'--00 i::1r!fwnds,

N'ow' ,f~©V" l'""OiJ.i:' fl'{II~Jt ,fu!!Ji~t'-L ,nttIel t1':ml'~h@'t, r~,i51J:,dI iGto the deve~opmmt[ihi ~tli'eitrib. ,!r]D1d :~IJl" lOc--:LEi, ail!illllmia .. U:H! D8!rIIdJE, :fn1" ba.bill~E!' !J::EI!d1 :l;it:l:ilbilH:y_ The farther ymJI move rtlle froJ:]t Wi)I. 10TWfJj:\!1. '!t.ne more the I3l!1Ja Of}'"O'U!f :root Mil '!'ise f;lff'ihe :1100]';

A '9'O!i5d W~'i llO ~'ep~r~ 'f'Ol"thc :!lplit':lo i~ t~ dD t~'1(:~tr'!et~!WJ~, oI!io:J'I Pfi:'~a'_'Hl!),

fij :C, ru ~

fa

::;E

~ m ~

..c en

,A...'I, ],Otl. become :r:rUlrt!< 'flce~jbJe, .JJ1[I\I'!:~~rUi!$ '00 !m~E! the frDnt foot fi;r!l:"W'.I!i['d! as ;:f,'DU :MDVi'Er J4)U llij;Js, ,~ccp ~iM :s.1wIldI!h::r,s ~t~1 a 00 ... !:!' ~I;iIl,!lJ~ M:pI3' ;!lind ,Y;IlUT, back '!lemu~. ,&lcll :t'bt 10.-..20 ~ljnds. ,R(;pl3i!.IJt fuT t:bs other ~ide.

t..£!al'liil't~ 'I!o d!lf1!nE! !§;pli'ts. tam, tilflfl@' a~nd r:eg)llIFlJ" pr:ad;j[]E!, BE :;1lI!1i'e !lUi tID C!"~r'S~rli!lteEi.1!St ¥QI!il ooitd~ grath.lilnl:,: aifl~lI'It l>i) tJlie ~al'i~ ,n~f~'1lG c:-a.fi!ipll~h lhili ~F!-lrrU '0mf(lft~, abl')lIBl!D ,mO't"De ,In a'rulilil and il!lJure '!ffi'tIrse~f.,

:5ide, S\plits

From a st.ill!ndling '~itJ~)Ilj' 'w:ith :fil!il!t pcin:tOO. :!Itlt,ulgnt nhl!:ELd; gn,l'tlu:m.l.l\r S!-H1;![.U:ll ;Yuilli' 'I.Qg~ linti~ ,YVIJ.I roo:~ a :M:ru'.;!1h 0" Ute: 1:~aC .of y.i)ur Upper 1~g1l" TbJ.illlk. 0If )'(i{tU" bLips Frcing 8"~might do"W',!J,. Ue~ ~~hld!s fu!" l"itl!~;pn!l:e_ HoM an el!l!!)Y ~;t·JN~tc.h :Fer ;flit, ~t1i1i5'~ 1;5 -'i.~iJJ:lde-

jJj,j;j jotil, 'liJ.ii,comijt :iilOru HU';OOf!, 1wl!lj} ,ruJl-!.:F1liog your ,~~t ;lipan. llli[l;'H. the [d1!ilii~rerl, :&t['wtcll is e.ii'~fiJl\8cl1. As y!)u. gQt. iW'wCli h~ ~Jiilii 8~_rol:.il::h, 'ki:cp ytllIT' fuIl;~ up,rlght" ..... ith Y'O~X ltiee-L'I. Q~ ~be; :~oO«': '¢b~!1l w'm kee-p the e:~1'et~b 1[JJ1J the iirI~die ill'f tbel UlP.per 1egs ar:L;iI, UIiE! !E!xtr8m,e [;E!!Daio:n off '~'i!ie, ligament.e. 0:[ tbl;! knse, Uf yDIIl, 'tr;:'8!3iP' :f.Uti:t filltillt. .fI~~ t!ifL t~lli floor. n~Jil:ttJ i@ <J! poolSiiliiity o:f CivetlSt'ret.(fhin,g tb~ ,i~u::iJ!tQ' IlgaiJfi.'Il!!1It ,fJft~~Mi iJ.::t:J£e~,) H:I'it],d, f)(.if 1.0--20 :s@ooi~dlf:i . .Ail yoo:!" bocllJ' gtudilil),.' 'i1Jjy i.i.~ts. ~J~J;y iftt1tertilif:i taJij} stre'~ by '~~~" j''OOIt 'bl:P'S' ill. bit. fti;i"ilJie;c-, & ca~,,~ of a'4rtl~'$",,~~'dtir.w.

:DlJiir.iii!: Uu! !iotn;!t-~'hi;!El ~tl;iW '"",in, he~p J'1[IiQ. i~ '~E!:!IrITrh~1il: the iSp,J,i!i:91,

These a rEi!! str~[ch~1f'i 9 routines that l~n t'I ~llp yO'llI i n dif!a~nlll!g wUtfh UH1: muscular tension and tiglntness; m '~elYday J~fe, Th e re :13 Fe Fou;tine-s kif" dlr;ffe'~ent ,age glt'.oli,P~~ itllrHE:!'r.'@ll'It body [part!!:. dlif1ere~~'tt 'Lli:eUpatlom ,;md a o:ivrues, as well as. stretches to do spn man ~lJ.us~y iirt odd Ii'i oments tntQI;,J9n'DU~ '~hll;! dlay- OnOEil' yoo loe'.a rn nOw til} ~~r~(:h; you wll'l ~~ ij,bJe te ,d~\.I\i!! loOp; YO,LJii" own ro utines to' 5!J it yo ur D1N1'1 psrticu lar needs. .

'When :yOIU flrst do th e' trQurt~ne:s:~ yoOt! ~!;IIn look LIP the i nstructlons for each stretch in the, page nu rnbers I iSbeQ. Afttl r ao while you wi IJ Ik n~' ho.w 'to' stretdl wuUtowt IDOkrf1l91 illl: th a i nstruetiom ~~d'!l lime.

I'n 'the Mo,rrfi n~ ••••• ,,""'''''''', •• '' •••••••••••• 1 06

litil;!fute Bed , _ • '. , ...... ' .. ,', .••• ' __ •• '1 ~1

Eve~iiY Stre:t,,], Iit.~! I] u II .. 11 I I I I] I I I II I 1@R

H:Ilr'iiEl!:~ Arlilit5~ .;;ililm! 'Sh~ ultl e-r~ .. ,', ,. " •• , • _ •••• _ ••• _ • '11 I:) ri4e,k. Si'louliders. ,and A~m!ii' , , " , , , , , " ••••••••••• 111 leg;5i., Groin, and Hlip5 '''''''''''', •••••••••••••• 11.2

~ower laAik TeMJlon 11 I I'" !l I, I .... I I I ... Iii ••••••••••••• 11 a:

(oliJlplJ,II'ter a 111¢l1 Desk S~.ret(hec5. .'. ' ••• ' - ••••••••••• 114 51PIJo,nt~JJel;i;j,Js.: $t~'~'~ne:S: +.,., , ,;, .' .' _ ••• __ •• ' _ • _ • _ -e _ e 115

BIIl~('U!lIaf S~FE!ikh!!!; , .••• , ,', ,. , .• ,', •••• , •• • ••• 1116

After Siitting ••• " " " " , , , , , , , • , , • • • • • • • • • • • • • • • 118

Gand!enlng ., , •• ' •. ,', .' " __ • ,', _ ••• , __ • a, ,. , , 11 !!Ii

$11i'(j'kih~!S loJ' T:~'IIi),SJi!i' !!lV(1;r' 1§!ljJ ••••••••••••••••••• 120

Strridlle5 10'1 Kia5 'I' -i 'I' 'I ~ .. 'I' 'I ~ !'I !'I 1'1 1'1 i'I II' I! •• !II I! • II II II 'r. ... 1122

Wh!llle Wa'td';J~lfIIg TV' .,,', __ • ,', • _ •••• __ , _ • ,_ , __ , ••• 1:2\4

Wli5Jl1 ki rrlg! •• II 11 .. I I I I I I I II I I I • II I 1:lS

Tra,~'eUoen: :Sbetdhes , , .. " , 12.6

AIIJIi~~iIiI!E!' S~\lCke:~ ,; • " " - •• " - • - - - , • - - •••• r , " " r • 12.7

'1'1[1,5

In ,tile. Mar.li ng

Ap,proxlm;jt,ffeJy4 MJi.rNJt.es

S~a:rt, th~ dil,)' wl'W:i: ~liJffIi:: :ifQlux"'ed ~tDGtehe!!i ~Il); ;f'!)m :bOO~ Chu fuuot.lm1! mOoJi'e :J];BltmaUy" 1"ignt, ,a'l71Idi ~'l-tifil m.ll.'ldl!!il wi]] :teel ~DDd '«:lIom oomDiOO~~abloe i!lk];eE;di,illi~., Tho!;!! :n:mt f:rn,J:'!" ~tfet'l;:'ttt!'.!!- !!:8.TIJ be dllhTI;e in, bed befDre j.'iJ:J,iI, g;8~ 'up .. A~l;!r 8irhrlng i!l!n~, ]fO'1tI!."ve :I!E1'DveiI, .!II [,:'l1 !!I !Il.u, n bHt do tfu.e II!B:1;t fD'UlI' i!i~~~Il<,

1i~O ~~ildfl: ;2 !ii!eh. 'Ii!.g (Jl'1iI.8e: 6a,)

'It 1.

a~ s.e~~g, a t.i!J]]AlB (IIN!!J-G: 2 ~"

,13 aeronds :2 tiim!!:S (PIJIi!1!I ~)

10-lIii i5BiOOn!fu ll!ilIeh 14o!1S (p~~75)

1~1) 8eoonds (pult;ll' 5;;j,~

10-.15 ~~nti8 (:p~g,f! &0)

20 "'L~Il}cl.fIi €iEli~h l~g llNlJI.W,71)'

:Ii{1 8 sean OS!, '(IN~' ,S'!:)

,Befcf\E!!'

,Bed

AppI'aJ(~mi;H'e,I:Y j Mmi!.ft~~

l'his jg a greart t1mc to stretch e~el'Y d;!!1j'; ~rhese .st]'ei~he1il will JteJax yQ!lJ;" boo:y atlidl :he.]p yeou to, sleep mlOO:',e ,!;i1IOO~Uy; 'l'a'ke ~~]:r' 'Hf;n~ and {erJi ~;(!! hciorl,y ,parts oo~~g ~tJt,etehedl. S~tdl, 1~lbU:r. bJ''e-8the dee]l'll'~ ~nd be r~J$i~ed!"

3-.5 :;:eooJli da s i:htlli!l:l (pm.~G ~)

s-s ~il!!j~ .3 tilifles. {~"~·2n

RIlJ;;ro~' [11'1 (m:d tU'J ,i!li'~ml,ltol);n€O',!.l\i!ll:Y, 11))~1,;~

(~i~i!:1; ~1

10 eerond!li '(~29)

9$ !ti!")I;"(I~Hh (p~~~ 2f.;)

,~i;I, :I:l~lIiJld!i!: 3 tilllilml (PfiI.i?l,fi! ~)