My System: 15 Minutes Exercise a Day for Health’s Sake

by J.P. Muller
The text below is summarized from J.P. Muller’s “My System: 15 minutes Exercise a Day for Health’s Sake” (using the new and revised edition provided at the link) by Andrew Colgoni and Trent Sartain; last updated Jan. 26, 2011. Some of the moves are complex, and you may wish to refer to the illustrations of the full-text for guidance in the initial stages. The creators of this document take no responsibility for errors or omissions in the summary, or any injuries that may arise from attempting these exercises. Note that breathing is emphasized in Muller’s work, and so has been here as well. Where ‘breath’ is written, it should be interpreted as a complete inhalation and exhalation.

Table of Contents
My System: 15 Minutes Exercise a Day for Health’s Sake Exercise Regimen Slow Trunk Circling Quick Leg Swinging Sit-ups Slow Trunk-Twisting with Sideways Bending Quick Arm Circling Slow Leg Circling Slow Trunk Twisting with “Forward”-Leaning Push-ups Rubbing of the Feet, Top of Back, and Round the Neck Rubbing of Arms and Round shoulders, with Full Knee-Bending Full Slow Forward and Backward Bending (with Rubbing) Slow Trunk-Bending Sideways with half Knee-Bending (with Rubbing) Slow Trunk-Twisting to Alternate Sides (with Rubbing) Slow raising of Stretched leg in three directions (with Rubbing) Knee-Raising (with Rubbing) Quick Sideways bending of Trunk (with Rubbing) Quick Trunk-twisting (with Rubbing) Quick Backward-Forward Leaning of Trunk (with Rubbing) Exercise Regimen: Quick Reference

Exercise Regimen
For first five weeks, do exercises in the order given here. Note additions and substitutions in bold.

Week one: 11A., 5(1stº), 4a.(1stº), 15(prelim.), 4b.(1stº), 8(1stº) Week two: 11A., 5(1stº), 4a.(1st)º, 15(prelim.), 4b.(1stº), 8(1stº), 14(prelim.), 3(1stº), 10A., 10B., 6(1stº) Week three: 11A., 5(2ndº), 4a.(1st)º, 15(prelim.), 4b.(2ndº), 8(1stº), 14(prelim.), 3(1stº), 10A., 10B., 6(1stº), 7(1stº), 2(1stº), 13(prelim.), 16(prelim.), 17(prelim.) Week four: 11A., 5(2ndº), 4a.(2ndº), 15(prelim.), 4b.(2ndº), 8(2ndº), 14(prelim.), 3(1stº) , 10A., 10B., 6(1stº), 7(1stº), 2(1stº), 13(prelim.), 16(prelim.), 17(prelim.), 1(1stº), 12(prelim.), 18(prelim.), 11b.(prelim.) Week five: 11(full movement), 5(2ndº), 4a.(2ndº), 15(full movement), 4b.(2ndº), 8(2ndº), 14(full movement), 3(2ndº), 10A., 10B., 6(2ndº), 7(2ndº), 2(1stº), 13(full movement), 16(full movement), 9(separate the rubbings), 17(prelim.), 1(1stº), 12(prelim.), 18(prelim.) Week six: do exercises in numerical order from 1-18, moving each exercise into the next degree or level of complexity (or add the rubbing).

Exercise List
1. Slow Trunk Circling

a. (1stº) Standing, feet shoulder-width apart, hands on hips, thumbs back. Bend the upper
body back, then lean it left, then forward, then right, and bend back again. Turn this motion into a full circle of the upper body, INHALING for the first half and EXHALING for the second. Keep torso/back straight throughout. Do 5 times in one direction, and 5 the other.

b. (2ndº) As above, but with hands behind the head, just above the neck. c. (3rdº) As above, but with arms fully extended above the head (touching the ears) with
hands interlocked.

d. (4thº) As above, but with an INHALATION for one full circle, and EXHALATION on the
next.

2. Quick Leg Swinging

a. (1stº) While standing, support yourself with one hand on a doorknob or the like, and
the other hand on the hip. Swing one leg forward and then backward, with a straight leg (and knee), with a smooth motion, no pause. For the final few swings, you may bend the knee and kick as high as possible. These swings should last four full breaths for one leg, and then switch to the other.

b. (2ndº) Standing, both hands on hips. Perform as above. Over time, ramp up the speed
such that you perform 20 short swings per 2 full breaths. For the large ‘kicks’, move the corresponding arm backward, and the other forward.

c. (3rdº) Standing, hold both arms out to the sides with fingers straight and palms pointing
down. While INHALING and EXHALING once, swing the right leg sideways behind the opposite leg in short swings. During the next breath, repeat the movement but in front of the opposite leg. While INHALING, perform short swings, while EXHALING, perform large “loose” swings. In conjunction with the large “loose” swings, thrust the arms to the opposite side that the leg is swinging towards (much like a speed skater would use during spurts).

d. (4thº) This is a combination of the 2ndº and 3rdº movements. INHALE and swing the left
leg backwards and forwards in short swings. EXHALE and swing the left leg backwards and forwards in long swings while swinging your arms simultaneously. During the second full breath, repeat the above movement with your right leg. During the third INHALATION, perform short swings sideways (as in the 3rdº) with arms stretched sideways. During the third EXHALATION perform long swings sideways while thrusting arms to the opposite side. During the fourth full breath, do the same sideways swings with your right leg.

3. Sit-ups

a. (1stº) Lay on floor with feet under heavy furniture (to just past the toes). Knees are
bent, relax the neck, back and shoulders. INHALE, and just after you begin to EXHALE, lift your upper body to the seated position using your abdominals. This should be a slow, smooth motion with no pause at the top. INHALE again as you lower the body back down. EXHALE again in the rest position. Do 6 of these, moving up to 12 over a few weeks. N.B. Do not roll the body up; do not draw in the abdomen. Rather, distend the abdominal muscle between your knees when in the seated position. Hands can be used to support lifting and lowering, as they lie beside the body, hands flat on the floor.

b. (2ndº) As above, but with hands on hips. May alternatively use a stool or raised object
to offer increased range of motion. There should be no pause in the motion at this degree. Begin EXHALATION part way through the lowering body phase, and through the lifting phase.

c. (3rdº) As above, but with hands behind neck and head. d. (4thº) As above but with hands fully outstretched above head (arms locked to ears). 4. Slow Trunk-Twisting with Sideways Bending a. (1stº) A. Slow Trunk Twisting (seated): Hands on hips, twist upper body left and
right, alternately inhaling and exhaling. After 5 movements, pause and hold. 5 more, with opposite inhalation/exhalation.

b. (1stº) B. Sideways Bending (seated): On chair, with limp arms, bend deeply side to
side, allowing hand to touch floor. Perform 19 movements, with alternating breathing. Switch breathing half-way.

c. (2ndº) A. Slow Trunk Twisting (standing): Standing, spread your feet apart as
far as you are able. Raise the arms to the side, and twist the upper body, taking care to keep the lower part of the body immobile. Reps and breathing as above.

d. (2ndº) B. Sideways Bending (standing) Stand with heels together and perform the
same movement as in the 1stº, however, when you bend to the left, use your right arm to reach up and over your head towards your left side (as if you were going over the top of your head to grab your opposite ear). This will create an extra challenge for your flank muscles (obliques).

e. (3rdº) Stand with legs apart and perform the same movement as in the 2ndº part
A. When you reach the end of your twist, bend downwards so that your fist touches the ground between your legs. Raise back up, reset, and repeat twisting the opposite direction and then bending down so that your other fist touches the ground. Keep all movement in the waist (not the knees). INHALE while coming back up and half way through the twist. EXHALE during the remainder of the twist and the downward bend. Perform 10 full movements during 10 full breaths. As you become more flexible, move your feet closer together.

f. (4thº) Stand as in the 3rdº. Begin as if you were at the end of your downwards bend
(left fist touching the ground, other arm skyward). Raise back up, turn all the way to the left. Instead of bending so that your right fist touches the ground, bend about half way and then quickly bend back up and “backwards” as far as possible (as if you were trying to make your left fist touch the ground behind you). Bend forward again so that this time, your right fist touches the ground. Perform the same movements in the opposite direction. INHALE while raising up and twisting around and EXHALE while performing the two short bends and one long bend. Perform 10 full movements over 10 full breaths.

5. Quick Arm Circling

a. (1stº) (seated) Small (12”) arm circles (forward, palms up) for three full breaths,
followed by two large circles that should almost touch the ear (each arm separately, and loosely, circled for one full breath each). This is then repeated in the opposite direction (backward), palms down.

b. (2ndº) (standing) As above, except standing, one foot in front of the other, and that

both arms should do large circles at the same time. Switch the feet for the backward direction. c. (3rdº) (lunging) As above, except now lunging forward with one knee bent, and straight back through back leg. Small arm circles should be very quick now. Slowly limit to 6 breaths in total.

d. (4thº) (lunging) As above, now adding a turning of the trunk (from the waist) from
side to side. INHALE when the chest is turned towards the back leg, EXHALE when facing the bent leg. Do the large circles while facing forward, during the EXHALATION on the third breath.

6. Slow Leg Circling

a. (1stº) Lie on back with hands supporting head. Lift left leg straight (with toes pointed)
about 45º and rotate in a circle about 30” diameter. INHALE on upward movement, EXHALE on downward. Do six of these, followed by two circles as large as possible (toe pointed, elbows steadying body). This is followed by the same for the right leg. Repeat again with the left and then right, but rotating in the opposite direction.

b. (2ndº) Take a deep INHALATION while resting on the floor. During the following
EXHALATION, lift both stretched legs to a height of 45º from the floor and lower at once. Repeat eight times (eight full breaths) focusing on relaxing the muscles when inhaling.

c. (3rdº) With both legs straightened and toes pointed forward, perform the circling
motion (as in 1stº) with both legs simultaneously. During the circles, the feet will meet in the middle, and should be pressed hard together so that the right leg is forming the letter “D” while the left is mirroring. When performing the large circles, move the legs so that they do not contact each other. Do six small circles followed by two large (in each direction), which should now take 16 full breaths. In the initial stages of training, the feet may rest a moment after each circuit.

d. (4thº) As above, but perform ten small circles and two small circles in each direction.
The head should rest on the floor and the hands are put flat under the hollow of the back, or on hips. Hands can also be stretched up beyond the ears and touching the floor beyond the head. The heels should just touch the floor after each circle, but not rest upon it. This movement is done slowly with the breathing equally as deep. For more abdominal effort, wear something heavy on the feet (boots, ankle weights).

e. (4thº alternative) Keep the legs firmly pressed together throughout the exercise while
swinging them in as large of circles as possible. Do this six times in each direction. To keep from falling over, keep your arms out sideways with your palms pressing against the floor.

7. Slow Trunk Twisting with “Forward”-Leaning

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

fixed. Lean slowly forward (over your left hip) without lowering the chin or rounding the back. Next, INHALE while resetting to the initial position (straight back with arms at shoulder height). During the next EXHALATION repeat the movement to the right. Do 10 complete movements over 10 breaths. If you are able to complete the twist the body using your waist and not your knees, you can perform the movement standing up with your feet spread wide apart. As you lean over your hip, the back should be slightly hollowed and eyes looking slightly upward. b. (2ndº) This movement is always done standing, performing the same movements as in 1stº but the arms are consistently held out at shoulder height and the feet are held closer together. As in the 1stº, begin by INHALING and raising your arms to shoulder height. The movements should be steady an continuous keeping the following breathing pattern in mind: INHALE every time the trunk is raised and during the first half of the twist. EXHALE during the second half of the twist and while leaning over the hip. Do not pause in the forward facing position or the “leaning to the side” position unless your lungs are not completely filled or emptied.

c. (3rdº) Begin in the same manner as the 2ndº and continue until you are leaning over
your left hip. Instead of returning to the starting position, begin twisting to the right and leaning backwards (while INHALING) so that your chest is now facing upwards. While EXHALING, lean forward so that you are now leaning over your right hip. INHALE, and perform the same movement only to the left. Do not bend the knees more than they need to be. The hips and legs should remain in their forward facing position throughout the movement. The head and arms should not be forced backwards, however the back should be a little bit hollowed. Once again, use the muscles of the waist to move the body steadily. A common mistake is to lean too far downwards so that the proper angle can not be maintained during the twist that follows. Keep the hips fixed to prevent this mistake. Complete ten dual movements in ten breaths.

d. (3rdº alternative) Simply reverse the movements in the normal 3rdº. (If the 3rdº and its alternative don’t make sense, check out figures 41-44 here. e. (4thº) This is simply an increase in strength of the 3rdº. Each time, during EXHALATION,
when slowly raising the body and leaning over the opposite hip, perform 4-8 jerky sidebends (like in the 4thº of Exercise 4). These side-bends must be done in the waist, not the shoulders.

8. Push-ups

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

b. (2ndº) On the floor, using your knees and hands. Your hands should be angled inward at
45º at all times now. Breathing as above.

c. (3rdº) As with a normal push-up: on the floor, using your toes and hands (palms). Keep

body straight and turn head to the side at the bottom, alternating. d. (4thº) Advanced techniques: on fingertips, spread apart; Lifting one leg up; Combining these; One-arm push-ups; Rapid push-ups.

9. Rubbing of the Feet, Top of Back, and Round the Neck

a. Rest your right hand on a door handle (or the like) and rub the top and sides of one foot
25 times with the other foot. At the same time rub with the left hand the back of your neck as far as you can reach starting down the middle of the back, then all round the neck, and then throat. Then switch to using the opposite hand and foot. In total, this should last 8 full breaths.

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

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

b. B. Knee-bending: Standing, feet shoulder with apart, arms limp with palms to the
back. Lift the arms out to shoulder-height (and INHALE). While EXHALING, lower the body into a squatting position, and then raise back up to standing (quickly) while lowering the arms to the side. Do 10 of these.

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

a. A. Trunk Bending: While standing, legs apart and straight, bend from the
waist, backward (INHALE), then forward to the knees (EXHALE). No pause, smooth movements; relax the neck and back on the way down. Perform 20 of each set.

b. B. Abdominal Movements: Lay hands flat on stomach. INHALE just until you have
distended the abdominal wall. As you EXHALE, pull in with the hands up and under the ribcage. Do 20 of these. When the abdominals are stronger and you have more control, you can stop using the hands.

c. (the rubbing) The bending of the trunk proceeds as with A., and breathing should
likewise occur as with B. Moving backwards, the hands start rubbing downward from the chest to abdomen, and as you move forward, the abdomen draws in, and the hands move around to the small of the back (w/ thumbs down). Continuing downward, the hands pass over the buttocks, back of legs to ankles at the lowest point.. As you rise, the hands move up the front of the legs and are removed at the thighs. Perform 20 of each set. N.B. For half of the upward motions, stroke the inside of the legs. The knees may bend a little on the forward motion at first, but work to keeping them straight. When drawing in the abdomen (as in B., but without assistance), hold it completely only a few moments, and quickly “blow out” again.

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

a. (preliminary movement) Stand with hands on hips and feet wide apart. EXHALE

deeply and bend the left knee. At the same time, lean the trunk sideways over the right leg which should be kept straight at all times. (Do not bend over the right leg, but rather to the side, using your obliques). INHALE and return to standing with both legs straight. Begin to exhale and then bend the right knee while bending sideways over the straightened left leg and completing the exhalation. Complete 12 full breaths in this manner. Focus on keeping the weight of the body centered on your bend leg so. In this way, you should be able to lift your grounded foot and inch off the ground without losing balance. See figures 75-80 for reference. b. (the rubbing) While bending to the left, place both palms firmly on the outer side of the left leg as far down as you can reach without bending forward. While resuming the upright position, slide the palms upward over the thigh, hip and halfway up the side of the trunk. Here, the left hand should be kept vertical under the right (forming a “T”). Now, press hard against the abdomen as you move your hands across to the opposite side. The top (right) hand will be “pulling” above the navel while the left is “pushing” below it. When the hands have made it across the abdomen, slap them onto the right leg and complete the above steps in reverse. (The right hand will be kept vertical under the left this time).

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

a. (preliminary movement) While seated, grip the legs of the chair with your legs, so
that the lower body does not move. (N.B. Muller recommends placing a mirror behind your for this exercise). While INHALING, slowly twist to the left (using the waist) until you are able to look at yourself in the mirror. Keep your right arm across the abdomen and the left arm in the hollow of your back. While EXHALING fully, twist all the way around to the right until you are able to look at yourself in the mirror again. The left arm will be across the abdomen and the right arm will be in the hollow of the back. Do this for six full breaths. Pause for a second, then repeat the exercise, however, reverse your breathing. (INHALE when turning to the right and EXHALE while turning to the left.) You can try this movement while standing after having done it for a few days/weeks. Keep the legs spread apart and twist in the waist.

b. (the rubbing) For the rubbing, INHALING will only take place when the trunk is
moving. While EXHALING the trunk will be held stationary in the fully twisted position while the rubbing occurs. The rubbings take place in the standing version of this movement. INHALE and complete the twist to the left as described above. At the end of the twist, the right arm will be across the abdomen and grabbing the left hip. The left arm will be in the hollow of the back. During EXHALATION, massage up and down the sides and loins moderately fast. The movement should be in the elbows, but the wrists can move as well. After completely exhaling, INHALE and twist to the right, switching arms half way through. Repeat the rubbings in this position. Complete 12 full breaths in all.

14. Slow raising of Stretched leg in three directions (with Rubbing)

a. (preliminary movement) Standing, hands on flanks, fingers downward. In turn, raise
left leg forward as far as you can, then return to original position; repeat for right leg. Raise left leg sideways, followed by the right. Lift left leg backwards, followed by the right. INHALE on the left lift, and EXHALE on the right. Do this full series of moves three times total.

b. (the rubbing) As above, with hands on flanks. As you lift the left leg, your left hand
should travel down from the flank to rub the thigh, knee and shin, with continuous, hard pressure. The same goes for the right leg. It also works similarly for the side leg lifts, and back leg lifts - the hand travels down from the flank to rub the side or back of the leg, respectively. This full series of moves is done six times total.

15. Knee-Raising (with Rubbing)

a. (preliminary movement) Lift one knee, grab shin, and hold thigh against abdomen;
lean slightly back while INHALING. Return to original position, pause, while EXHALING. Do 10 of each leg.

b. (the rubbing) As above, lift knee to chest with toes pointed. Hold the sides of the foot
with both hands. As you lower the leg (INHALING), push the foot through the hands, and allow the hands to rub up the leg, knee, thigh. As the leg touches ground, the hands continue to rub the abdomen, up the chest to the collarbones, over the sides, and then the arms return to hanging naturally. EXHALE, and begin with the next leg.

16. Quick Sideways bending of Trunk (with Rubbing)

a. (preliminary movement) Standing, heels together, arms limp at sides. Bend to the
side, dropping one arm down, and lifting the other up to the hip. Then bend to the other side, with no pause, in a smooth motion. Do this for four full breaths.

b. (the rubbing) Start with hands flat against the hips, fingers pointing down. When
bending to the left, the left palm strokes down the outer side of the thigh as far as the knee. Simultaneously, the right palm will slide up the side as far as possible towards the armpit. Reverse this movement when bending to the right. Do not hold your breath! As you progress in this movement and it becomes faster, do not neglect the force with which you do the rubbings or the length of the movement.

17. Quick Trunk-twisting (with Rubbing)
a.

(preliminary movement) Sit, hands on hips, astride a chair (facing the back), and
grip the chair legs with your feet. [Alternately, do this standing up, feet wide apart and facing in, knees braced]. Twist the trunk to the left, but keep the head facing forward at all times and the hips firmly forward. The left hand should simultaneously slide to the middle of the back, and the right hand to the stomach (bringing the shoulder under the chin). Then twist right, reversing the hand movements. Upon mastering this move, add breathing: INHALE while twisting left and right, EXHALE while twisting left and right a second time. [Over time, ramp up to 2 twists INHALING, 4 EXHALING; then 4 INHALING, 6 EXHALING]

b.

(the rubbing) The rubbing is done just as described above, though the advanced
movement is done standing and with adequate pressure from the hands on the abdomen. If you are unable to keep the hips firm, go back to the chair. The speed, as described above, should be increased, moving up to 6 INHALING, 8 EXHALING or higher, as you can. [N.B. Muller does not recommend this exercise for women, and refers to the ‘My
System for Ladies’ for an alternative]

18. Quick Backward-Forward Leaning of Trunk (with Rubbing)

a. (preliminary movement) Standing, hands on hips, feet shoulder-width apart, lean
the trunk backward and forward quickly. In this exercise, do not bend the back or neck, nor bend at the waist. Rather, on the back lean, protrude the hips and abdomen, and on the front lean, stick out the buttocks. This is done fast enough that you should be doing many (4-8) such back and forths per breath, and the exercise should last four breaths.

b. (the rubbing) During backward motion, bring hands up the abdomen to the lower ribs
and the around the side to the back, where on the forward lean, they move down the loins and buttocks. [N.B. Ladies should make the front-stroke higher, from under the breasts to the collarbone.]

Exercise Regimen: Quick Reference
Week One 1. Trunk Bending (11) 2. Quick Arm Circling - seated (5.2) 3. Slow Trunk Twisting - seated (4A.1) 4. Knee-Raising (15p.) 5. Sideways Bending - seated (4B.1) 6. Push-ups (leaning) (8.1) Week Two 1. Trunk Bending (11) 2. Quick Arm Circling - seated (5.2) 3. Slow Trunk Twisting - seated (4A.1) 4. Knee-Raising (15p.) 5. Sideways Bending - seated (4B.1) 6. Push-ups (leaning) (8.1) 1. Slow Raising of Legs in Three Directions (14p.) 2. Sit-ups (hands at sides) (3.1) 3. Rubbing of Arms and Round Shoulders - Arm Movements (10A.) 4. Rubbing of Arms and Round Shoulders - Knee Bending (10B.) 5. Slow Leg Circling (6.1) Week Three

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16.

Trunk Bending (11) Quick Arm Circling - seated (5.2) Slow Trunk Twisting - seated (4A.1) Knee-Raising (15p.) Sideways Bending - seated (4B.1) Push-ups (leaning) (8.1) Slow Raising of Legs in Three Directions (14p.) Sit-ups (hands at sides) (3.1) Rubbing of Arms and Round Shoulders - Arm Movements (10A.) Rubbing of Arms and Round Shoulders - Knee Bending (10B.) Slow Leg Circling (6.2) Slow Trunk Twisting with Forward-Leaning (seated) (7.1) Quick Leg Swinging (supported) (2.1) Slow Trunk Twisting to alternate side (13p.) Quick Sideways Bending of Trunk (16p.) Quick Trunk Twisting (17p.)

Week Four 1. Trunk Bending (11A.) 2. Quick Arm Circling - seated (5.2) 3. Slow Trunk Twisting - standing (4A.2) 4. Knee-Raising (15p.) 5. Sideways Bending - seated (4B.2) 6. Push-ups (on knees) (8.2) 7. Slow Raising of Legs in Three Directions (14p.) 8. Sit-ups (hands at sides) (3.1) 9. Rubbing of Arms and Round Shoulders - Arm Movements (10A.) 10. Rubbing of Arms and Round Shoulders - Knee Bending (10B.) 11. Slow Leg Circling (6.2) 12. Slow Trunk Twisting with Forward-Leaning (seated) (7.1) 13. Quick Leg Swinging (supported) (2.1) 14. Slow Trunk Twisting to alternate side (13p.) 15. Quick Sideways Bending of Trunk (16p.) 16. Quick Trunk Twisting (17p.) 17. Slow Trunk Circling (hands on hips) (1) 18. Slow Trunk Bending Sideways with half Knee-bending (12p.) 19. Quick Backward-Forward Leaning of Trunk (18p.) 20. Abdominal movements associated with Trunk Bending (11B.) Week Five 7. Full Trunk Bending Movement (11) 8. Quick Arm Circling - seated (5.2) 9. Slow Trunk Twisting - standing (4A.2) 10. Knee-Raising with Rubbing (15) 11. Sideways Bending - seated (4B.2.)

12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26.

Push-ups (on knees) (8.2.) Slow Raising of Legs in Three Directions with Rubbing (14) Sit-ups (hands on hips) (3.2.) Rubbing of Arms and Round Shoulders - Arm Movements (10A.) Rubbing of Arms and Round Shoulders - Knee Bending (10B.) Slow Leg Circling (6.2.) Slow Trunk Twisting with Forward-Leaning (standing) (7.2.) Quick Leg Swinging (supported) (2.1.) Slow Trunk Twisting to alternate side with Rubbing (13) Quick Sideways Bending of Trunk with Rubbing (16) Rubbing of the Feet, Neck and Back (9) Quick Trunk Twisting (17p.) Slow Trunk Circling (hands on hips) (1) Slow Trunk Bending Sideways with half Knee-bending (12p.) Quick Backward-Forward Leaning of Trunk (18p.)

Week Six