Contents

Getting S,tiill~ '••• ' '" ••• ' '" ••• ' '"'••• , 'l ••
I ; ...... I I IJ ••• _ ,I I I I ...... I I I I

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A 8~ittl!'3 of Sibt!l!IDth.~!i fur.r (b~ Li:!~ ... , Stretl!;he.!l, :['.00,' ~b:e l~;:r. ,&0£:]-1:, HiP'S. ~D .. ,mnd 1-[~Eitli;ilmlifP Str:e'tM as roT 'fih!i! ~ a.:,k. f.I~p m:I& :I..!i!.I!:R E-,; ,r1!~~\HirJ:ilIg YMUJJ:":F~,t .... , ,....
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~,!J8 ],60 1L62 _ _ . . ., 13',9; .. , . iJ:lI. :UJ84 ~tEmding Shet~1ws if(ll' ,t.h~ Lc,gl:i, mildilips ,,71 Ltl~'i!}I!-tb51U.IIl.1indhall~ 8JijQ: Sqoolih .,'" •• li6!} ,~ (l~imll-jn~r, , •• " , , , • _• , , , , •• , , , , •• ],GJ:! ' StEmilin,g 8b~iOOs iI")lI[' 'tfu!) Uppl3l' Bad.;v .," 79 E,ind.:l!a , • " ., __ , • " .• _ ,...• .• , . •..• __ Jl.11) Str-e'tdii]ng on a, C];jjn-!£I.p Bal[' • _• " " , . __ .,,' .. a:; '!R:Liullndn~,., ..... , .". ,.. " .. __ •.. , :iJ'\i~ iStt8'M:h.I!.!'I .ihr tbe 'liJpjlti!'l' ,[8:(jdly U,M;ltg 1!L Th'i.lo'I;:I! , . " - - - , , ., . - - ,.... ,_ 86 SWi~ (Cn;l.~~'CDIJJliJ:n;)" , ••• " , , •• " • , , • - • ]1'~l It Sli::!i'h.~~r 5i!;r~tclJO!:i ftl!" (h,c' }];::md!i, Sk1m ltg' (&Vf.IiI_hiJl) 11716.
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Ihh;. 'firs.t section is an lntrod ucnon to :!itretchung. lit is, 'iJery i fJi!portalnt to' lfIE!<ad p~ges; 1~-'13. H{')w 'to 5;t;r:et,en, 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 '001stj~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,
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'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
ba,'!/e
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th~,ti!!!~~ive people' ]~rl fiitl!Jer lives, 'Ih(!lJ'
:Billld,

Bt:;rrEl.~na. 'f"eaisit.

I;It:;lY' trim.,
il}i,I'Q~,

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less d0p"OO;iS~d, ,iIlJiI;cti o:ift(lH,

];a:oo ill :1Ifu. ;LU',~, stJ:U Will"kiillg

They

hav>I;! :mlJ~ :~~r:~0J1,-

ell'!ie:r,R:cet;ii~aY,lJlTi 1F.!eAA' pMj,Bcta_

M.edkal re.aegJIrdl, hF.!~ i'in!lll!A!'Jl ~na~ gre:;!~ dle:;l!~of ill he'aUh i~ ~~~1)i" a: ~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 .

rm' Ili10\,lillill.mlt is

kij~leri,gG,

or ilre.ulth
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dt~!¥eBL'Iea of i:~ad~vity

is II}liu.DgiiIJg' Dilf':ei!ltyltlS. ThG ~~, wlt'l:i1!LU:irnSnIil I~clI, "i,¥e. ,M'W ,t(liDhzt\ 'MlaJl;Ul~ QrLI$ w,ay to pttQ'i,i'Ct1it 't.h~ ie t.~ :rem,aj'1'II :il,ctive - n~t LW ~ :!!f!liO~th, Qt" 8" }''t.:!:!I!f, Dl;I!t

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:;,t..!!:!'y ' i 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:... .p,t fir 'Ur'e e
lilfl.diU$ltrbili

Re:...tdut.i:olil. !
'00c~1IIi8l.~s

As pf,!~ple

Wl" ,ila!~I!.I]~ul Dl6'.i'Qii7I1I-'i1.'it,

ml!lli±ttJII:!tE:!S b!3giim to do, the WDlfk 'DIIlDEi [FDIl!±! hy ,n:!.l!nd~ <1ct.i''''r:l~ the',' ~fjgi!tl! '~ ~.ool'ili :!j,tt'GII~g~]1 ttw :~i'iI8~in,(:t ufld

IDUS

~f..(:I£'hin;e.'Iiha,'!,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,p:tritbhtms. lill~h::adl 011 w,aJlkiDg. ''f,ru :ra!il!llJ)t thi>1JJJ Ii:~ljjj.b IStbdrs, W!8

m,w,

tmy,. 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!.,

:!J.pe-nd

~e:e e~e-l1atO'1f8;

whil:e enee 'W,e wer.e a:~mClBt OOIliili!l'.t1Wll!!llily a(;'I:;~~; ~ :1:1ci1W 'mlL!l£h Qf ;(!!t;IIlr 1~,1,i\el1l t;llltHng_ Compulter,Si have made il;li'I, E'.'fen ml!tXoe aeden-

oontr.u]~

'We have fU!JIoa 't.:hm.t :nealih :i8 BDmethin.~ ....B ~S:11II 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.~11te~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"
m~I!IS EIJfiJ uu_'1l:!iiw.

l'iBOO"O'i;!J'J"

:is

pnanDiIli!:!1.lBll

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't1i{ln, s~'"S

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ootl!l,DV'4!'-,!i,!Ilf clM:",HlCtE t'l1If:,,pio.b.I~:in\,

,you, b'DJrut up.

s;OO'o'i;:!,ob. j

At. ~'P!)w:j:.J

All of

the body re.ke!il
iI;IOj,

'0''Ile'J;'' ,;i,l1d

hfJ,ve th,,!I, l3eemi,n,gll'

:I'iJf!!:'il.!j. i:tL:teH'-

N~~1J!1'e:Fini8Jy.e8 '~'he s~ur.. m.il'al:;l,lJO!l.!l13 eap\8ici~y lar l'eg;3iniiIJ!:,:'
i[ijj

h~ilUh"

pbyaJ(aJi co,nill:i;.iOI1i,

li'i"n,!1ltlu:',,,,i'll's Frotl'J:
~Jl~<I,

SO'rnCib'lllJlg iJ1S d1i"a5~~e M 5m·~IrY.

by 1.:IItcikor actl.'i!,ity and bad dIet,

ft!TI.nl:1

:POOl(

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~eIifa, 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~ ex~reiJ'JJe Jl!e:~dbH:i!i\Ji.g~d sore sholJ..tJ!lI.ll"ii 'p.i"ihiil.e-. &l'. 'WaU!h <HI '!:la't" It.t"liklB' ~~ :!i'ItJ. . mUll bB :lit.l' tll.::!1tm~llg.. :filIiI" G~t . 'W.y" H hBiEl helped! them. (h.Jd 00.~...q~lei3..o iIlut .eM 'tb@.Jot h..ii~r. 'i~~I)yabie ..i~3.d t~me :to iiodjuS't to '~h'e.p8fi¢il:d'IliI~ t!!liill.!..in 1.s-i. tti O'i'!N.redi.J'!".!.j:i\e~ Yil)~.e:No'l!td eql1i'~s"~ ItO .i!i1l.1'iIlI1i 'Lh:. ~nI irg!!itI@@ SllIcliJ ~S kt:J~ prub.ll.y '~enJJ1'!:ii.ce-n.'t a!~Jlt ( l~t£" But yoiJI..l'1lly t-mtrilng 'l1.u· Qwn. .i:!m~teuv :.i!!.i~ iiJti:t1iqu~ P:HiJ(iit.yoi..~. eaElul.]n ii~Tf!iIl~'1'h.J:.l!re.rlp. :mE!di8i.p.l:Uy b'!.e ~!)YZlble: if"hy~3.em~!]lt :~J:mi:(titiJ'OOif '~bat ma!il~.!'.t.l.g.ad~.wfj'. ~ S~ru't. mst.~.rul!l!d .'If.he:J1 it is d.'L.(!IJ11TI::tal.t unalLl!e Ellirail'l.m!.and ifa:J} to do.y.th . diolDe 1~'!t.d.g.Q.I~O~'~o OO'nl:. 8.U_y 'imp(J['-' '~aTII~ ~ if NO.l!fi ]ea!!l£.P mu:s-c-]l\'S ~.1"he '~ey j~ ~tm-' lari~y E1.ou. Qf.!'hi~eh oit!". I tJ~.~ b!l!?. lan/t.:r:ti1 'We iilli1l:' iiJU diffE!itof'nt.ub~G ~I} dA!i~!. boo .C'~]y. :!!:I'b-Ile ~D te.mW be' ~~etrnnd h}'ilmB ea:JJ'oj' 'beiug' J!1!'!J. of sitJ'etebi!ITUj' aJJow ~ou to :get iIJ.jJ/ry'QlJJl ii!8IfII 3~_r'ekb.1'lI.1i::~. ''id.:blily In .e ¢:~im:I:Ei '~broLJJgb. to' USG'. S.1 :ath~e~. tresses s .g .aBdio.fj o i1j.. ii'!!1:otempi se go :fur~'her ea.'!.~J:es :w. na tWliy W g>e¢ :UIT!¢O Eih~PB in a d~1f. and :nifilD(jt'!f. b:ut ..").t'Se. 'tem[per.l\l'or' i!:ruls :rea'son H ~8 eeaential 'I£I!ndJl!tiliiGu['J.ehed ~gl.aflfl!ll. the WE!m!3M!lJ!US 'llIum'he:r oii':PlIDp'l!3 iI!t:u!il"~g riI.:i.ir!iI'iIl8 ~Iid na. : .. mIDju:r..d meri'~J: ~ei1'l:8'wit!b.1:Jy.E!r!.. ((!.r' a~!l!['dcil!lg fl~i:!q!. flD~II:i!i:!i Sind mal' :prE'.. ~ue'h with .11i1f:~81.'YoU.:inc!)n'e.nu'!.1l :(:I_'f1.a!Ho.i:u:g .. 'fl~iMHty.:ple'~ly S!dij~I. .do:p.iln!~rirn.e~lIi~ rniioV..a'l/'~8~~!bin.(!!i!Jdva1. pillib lint!i!!t~ {t'.ii'ii'll!i Y'!)I!I!!" bg~y and miI!.:.e! obj)act i~to !r-edUice :m'1!18~aT' ~~iJOlii. ~I!I s~~l!IiaU.~t1tur. :ll11!~Ut:]l'we ..l>ea].U] lui. need to :b!!J a gI'S8.~1da !~llild..etc:h.fl:. cye'~e. It ia .I.ttl. ithm'"eh. ~Qm~m~!iM.s. Yi:t.y dD lJlo:Jte . .'!.proacil ..perii:wm.!!f.ing' JJ'11.X±ng.r..~"e~tir!!lg n!1Iiiiily :r'or mOi!.ies 8i~.a}' of . .V'IB r~M.D~_ldli. ].~ M.OW. do . it tl.!'1. ~J:i'piiJ. .i~~I1IiI!lO'll~'~el'~. a. Strut.!ient.be.!"J] P!:!T" lilon~1 p~terJi~iJa:l .o:ne.. G.ha.Utlt st~rlil.al..!iE'i! to E1IIiy '1iII.t:!!.anll1 .:nd! re]axatLCilTL fh.dio:g d.y.8lH(!OJ:1 is.tyeten_ H dlDes a>D .g ~'eeli.n :!I!ihlere. Iliows k E. Ett:r.ii i because :a. And "~'ihll:n they lli0.!I!1_ Y!M.] ]l'i::u. .s tha:t &tl'Et_il:blng :h.rt'W.y 'promoting. . (liJliitiD!llIaUy and .~ '~n. ilb:aochin.:t@ooHiling' m1icli.B"r~.panical1eDllIsi. !I:"".".lr rn..J1 'Iifs t![i1I:B.JlI:lid.eJIJ.y.J.ah uitiflS. .tJ)'~yti~. !I!Ia'Jl!l.he :n~M" alp.l:tiOte tii!~ibtne.iIJal" a~ct.te(!l.l~nu Jrom i'tiJI-m.an~ee' decs_d~...E te.Ii~d 'pflll£e~5<j(i~:a.JlOll: '~hE!':r.1. ~h.IJ:neJlt Ifyo-u.t wili '~~l. rSmrt.:reJt.lI1.!'r .ld. '[~ ell6u1l'.il.~~I)!)_ nf :E!:~]). iPf.j.u.ga'!:'!l Jearn how '00 .... .'he !:l~D:it!e-.uool5!.:l.t be :8.rurit-or.the 'COUXli~ljl:. to..g befGlJ'c1.1i'i.:v SlIJ.oor£ a er clb~£.fa .]' ib.rnti~ing ~gl!l~.. wi. f1fOm ~IMri'~.YOI!l[ iJ)i. ba '~g1!IJaJ' .IillElil1. Th..e r.lITld..iIl~iOO] l.-qgagen 'oi'hi:!'T 1. Witlll.I".od:' IDhy~1 .iln.il!rli(lula~. '\"':~~i:l1l. .!lJemr~. It LSI.lja~.<tt .d.~e?tibiHt.'.rj~ 'tef..otd.ii~r. It .teon att!!l~p.clii d.::~p8.ight '~q~r.!'Ei~E!I1I.. end~1'8:J!li~.tihinJi :fil!!i!Ji.et~M:F!..u~h.E..e~ iEl.t~ti¥!iL 'iI.f!!~~~ty IKI'v'jSNCBi"JUS:: .~~ .i!i lot 'by O!bser~:nl .I:W1Jg:Ls.e~.d 00 tailered 'to' ~ 1P.~_£tivuts:..:th.ill' .lii.!ll:is.t:r.!.i!~fi.iJ'y Mel c!J['. :i1Q't d.'~'1. 'pai:rlili:!8El 'w. :Ere e'r mlJve'..e~e'billllg ~ e8S'}.t'he pa. wiUl Leam .t Th.~:p. ''Wliilli .l do J'.tll wm..e '~_heBe:WOi.5 8 pans. to tITLe beE11i o:ftneil" !Jio.! and J..l. . 'I. Q"'i.1 ~de'Jdibi:li~~.Y" neve([" .plin8.vliiy wi:~hiJlIl.'l\.1!l glOodi..crnn.U.!.ve . w(IiJ~k out win 'Ike~ .(roo (If rjj_g.i net.Bf:.ii:E1. ].ee' how '[.bll!li to U'H!' 'il'jd~vid~.UI.:!liIl'1.avE!'l¥Qfk~.OO!lli~yOm' h!!tdy awl :itl!:' llU!Jd!~" .(li~ ItO '1:"1lKD!f'r.

" ::.Uorotii!il!' prngr. 'l"\f.o~jia~."~~S<lG~a I tll!. . sit .. rete 'h II" ~ .i!llrre: if ¥tlU 1hi!J'i'f:! hill'ill !lftl)l' re('SI'ft. whcn w~tcl:Wlg UElleni:r. are healthy. > '.t~B Sind.' -.•.:g th~ (jay.l!l:Hf.du.i:h .h a:~w st d'un(J i!mj" t. taUcing. wi'~bol!Jtiii ~y :s~Hlc ~hyai~al prohloMll.}'.. 0:1" !iiitting' .tif](i iltlil~t:-tic' ~km ".~.i~.c".::mi.j{!iJsb:ly_ 00 '00 LU top p'hy.you.~(JJiding :fOil'ill1tllLig ti~nf:'. Dr -8.~toJIlI. .il!it~l~g . '["·St· .l~I~llD of llgr.j)jD. '~'.-'0 W. . if you.ii. 1 .S {If the dfilt wMnli.!ii' 1J01)II ~-!liD ]!MJ~.ili'I~ Ule' tQlfi~~ Of i'IIIu~lt~ .or at the ll.'~y:.~ J.tdividiual.hl!l._'~'.n:ilJm~~Ii1&. hike" .f'ElgElrd[sSl!i.ti"E!. t' .la!f. : 5'" .d. p-2IIi1!_~II!II.wJj(iG.in-i:I!:' it:.dig dirltdhes.f.ri:tJ. to 'i!r. ".1lI:not mil~d.'h :Strnt<l1mlilg (:EL~i '00 .at :!II.~ an . .enl . I!'J LU sha.r\Eili.11L'BII"'O'IJ'IJ:!I.I ito' mlL!l. I.. e.'. c. t· ~.:j~~~ 1/®J.H.. t. -re. afte!" :pohY8icml ru=t. muscle ien!YLol1l and fI!e~tni:~y.~-:..&i.t=li~. \Vl1ilJil.. dEsk all di:1!J". as fult ~'i:.Eli"e ssr1 03i !ilit~mn.j. 8afi:i~'y and.~1:'.j'1jj{1l eaa.fir lif!iW ~~ becel'l in~tiiill!l!' ~" :5li!al.'You .!:!ll:'h.d~.tile~ i!!i'f!\1~~IIf:if!liil I>fe.''OUi frl~l :ll.i.l! ~ff:.-' "..al' [3. ~E!!lJi!llJOO:l....u1l'tl'i ~pt:.vi!t1f! 'but 8'tnlt.:t{~are seme (i~m p~:: fox a !bus.. : .t.1J. IPliI"..Bmb!y HIlI~'..:t Dr :OQ:ribdli:t_y. 'eaci'tlilg.IIE8'1h-ocllrk." . do M!l.!t.W'-he .ij. '...BDi!. W.J'~ oj A't 'WG'~k ita' . oW" Et~"@l1'!1l ..lr:!r~ 'DHhe d8J.:So.'t(:ltiing applr'F-:-he :mei!:n(Jds o!l!X<B gentLe and ea!l. _.9 trI!lC'~. pL!eiH'!!:oomult ]lo!J:!" .SwBfudt be:fG. H. It'll '~h>e .fit VELTIous tifIU:.h~r . .mo~nmj1:'J:keiore the 5i'.n nil'W til' 81t~h.!ct(i::. <: hould:. h. ph)'~IClii p-r~iJr~~.o.!'E!T:LCeslin.e ~me '~ecJlin~qne:il' 1l):F: S't.ut w!:. in !!Ii ear..!~!>a .g.o:Lflle.!l1"lliiil)' fo.dy tl'ee ~tl.al!IE.I!. ~Wbe~ ~y -Iwl r.Aug O-Il" ~ ~:F :!. I At {!ddl tiim.amllld :!I.d!J"lve'. or e~e'I:'ci!W ~"J.ilifiil::l l1Ii'o. w~ dtrilm the ro~d" wder .eill ~lclIit~iiJn lrr.g.

.fit'hu ~a~ :flltt" 'OOJn.(t.stuffffi" 'them and g{!~ ~ili yw:t"' elJll'l"snt J.l.iJj!Jll. 'li'el.tBl!ili 'yarib!!l1::1 pu.y :!Ig. Ell:.ElS·time .ing' fut.t~~ rstriliitw.so .~[bgd.m.~ip~tdiiruu:io:ru o(Y .i~fr 't'ne:]. ~ s1:. ]!<. Ga.Lill!Jw.bod:y fee] mO:~E!'rela:.:.f!!~e~ Jl0'Y!rmi!F.rlIg" l.i"vity~ a W'.IiIS )'W thEl tou~1:i! wi'lit :.. yiftU • Hili.!lfIt !irJj iiliri1!i1> sw::h p[\Q. thld· ~h~ hodJy mllY'i'!i!l!l ·foT' ""ij~!:" f!t. oodjo. m.g" sk.!!6it.!~.r(l~ gel. f. to ruww. ~ H'!!!'lp p~·!".-!gtD~b''''~mii}n~ i • I[I. s~immi!:tg:.).si.cibd.lLd be :p:ar~. :p:pd '~l£!!li!e~ i.'bv~.iu.. ' [UC"!J~on D root beeome .M~~e cydi:Di gi.t.~~S (A ~~ru£J..pj.iY1BJup. 'n..r9Jl.tl'etcbiifig' 'wi1ld!1) the f(iJh!wing' U}i!l'l~I:1: fi R. stttf.f'I.1. Yw 'Will 'find that l'egulM' s.iJI~d mlilScl~ ~gts.!I the .et'l'ilOiJ!8 aMJiv1t1GB lli :i:'@m:lli"i.!:d of :fIIQ.!i rni:ndJ'.!>'t.!Ji{:fll'l and! :r.iUBIiI.'U.) . i!Qllflmlof illI.PJroUiI" 001:1. good! 111 .!j. i!i.'Why S'tretch 'Strettlo1."i(iMr.Y'Q'lJrself'. ~ n •.!l:"tI>lilf tJlei[lJ.l:..ili:lg.iH!iiJiJ. be~'~l' tllifiJilI.Fcea.[IB aheut to bE! 'u~E!dI. fifllmt ~.::.I8~ If'!J1l d!:l ELW..Je~~)J.!dll!ll~ :rrJTI. tennis.~~I::. and easier beeause ~t ~[\f!piUeS )'W for cact.illD:lgQ~!i!n t~f.'~itry.:i:'Qilig'.s(cro'l!A!.g..Wil sako .l~le ten.!" ..l:=l~ease ra:rbge iDIf:m-ot'ic!IJ.m.'(ed ~ :H.of J'QU1t d0illJylire.S'~rrer and .fj.. u·L1irnetcined muscle. ~ HE!IIP~ ]![Lbll:wtELtn.Y'of signa1liWi!E' i~'~ . the IDlJ!!:iI!JlIl!iS.liirst:ij .or e:go .

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l)n t111} ~eCQJi!dR" .:1'!i!!!!l!s 'r~ll8!.ru::c~l·BID-Si·· '~i.. With }. R8r~il:i'!Zll1i I[Ij tl3li15~'a~. :re3clli o.:i:idr.iS. ni.A ftul'!I1ber Q'ff ·t!i·i~~..limd:.1r.oJ . times.l...P~J.nn~8.U'~"'lith j'Wlt hiiilldJS while ~o<m~g yOW. :many ltD g!)(lcli" It s!l_re-W~l~s -i1i['.ee~ tnge. ru~d aE~klii!~. JljJ..lii .zy J:'e~..Ei3!ifngnexiibility.Stretch: S]H.'.alk. ~~(I1niFl9 how :1:0'ril~d ~fld ~~n~-Kh 3.Lyi'li'lg! Groin StreX:h~.ti.pf' lower 'lifie' nJ9h~erneunt !l:!f tle~jcti"i In .at 3.i5.!lo/ "~f11 t.s ~n. .!i:!lliltJy pu]] :iin. :5 seefO:t' !OO!td$.reJii!!: D.Y W"LI1IJun.• ihe tib G~.c ~ m en 1E~lon~itiliQ.: I!ruJfE! im~m. 'lUJlen ~trr. nEtld ~n~ ~li:toot-dt-"i~~ ~ i!lfI\tI aligli1ll'fl$nt . f.ight~. ~ fij m!" ru :I[~t ~ IiYIil.cJ h~.'iJ!U!" ::Ji1f:lIt5. Adl(l15..Ul..i""!l!lr"e'i'ery . dl.ee!!s.illiJ1:'Iri!:!i..fi~ to dClrl~ chang es:.nt .pE!ll'L R8~::JiX . "F.flrst 't.!":ly slr-B.'!!!:r:-·· head. 'f'1I!~i" :rulild stwwh :iJll Y(illllt groin" .1e" .tha n OO~'E!I'r~J:atililg Sia~l.tl.gt. ~pe.!I!i!h til!El!e y>D!iI .£I. :H!)~d. Thi!1 :!itrut'il'h f~!llllli§' ::.t:Wdldl~8' of your 'butl!y thin.~!~ .g~in9 ~!lKfI'tI~ f!ii!2t.. Now lliil! {!I'lI Y'U!oJli' ib~!k. ".IIII'oo~ legs.Y'C!!Ir mp.tiJ:dec"8.!i. 'lI'hls is ii gI'-@£L~ SltOM'Ml 'tJa db .'vtUbe . :C. wri!i1i:.i:I'ay 'ill"ie' tKI~y .th£J'.s!J!ht.Bl'OOltne deep~y. 'GUII' } :::dJdd[[~ii~J!:Il ilJil. '~helll Nl!3x..E ~ fa here '".Ire iriCil".hiliriJg it} iiJ±ii!J mOl'rrling whi~Ei J>tiU in bed.~hQ..iHill~a~ well ~1. E..Le.d~h. s.f.' toes. ~~t gru'ili~' give j'w .li'h'E'! $'O~e8 o:fi' ~ ' f.in~~. AWa'tl. U'f.:~DIJIIIjjI!3Iiil~ ona !!%IIY~I j1JiW .erJ. <LbdO-jjjJJ..!jrf!~ n11l:~~!'e·teh di~. mab· tlie .e~c::h .. .Ei'ta_y kn thia ~'e.•~b'i:!tcibi.ii!J . Let J'8-lli' 11.hii~ fwJ!:.

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'The!.' l[mt.n.Eli::.r:i~ '~i1 '1.. !be.eai.'I'm M:an:t '00' the '$tre:tditE!. ~ YOI1D. :millillllid ~ Mehili 'roC" .a~e just efljiD~i'l1~ 'the.1:ted. enj~!iy.! ii~E'it a '('e-w [3~~he.Ntfiiw 'repea!t m..e' m.er.'.!I ig!~eri.:I. Sh:.th :P.j}f'jycut' bod~ ~lir. yollil.!J m~.!!ill!.!!I!!dt'lJ~Ei~!'l. n'!eRl!JIiit.2QL.S!t.J.tlil~ Sin~ ilie S4'etiihE!8 f)OOT ]fOUI' ic[u'Yri!' yilt[ Il1h:9lngE!cli B!~ f~] 'Illior.:fEtihlJ1J.J'1' tfE:'tdiii1l~~ ~ow i{Qi!i '''tLe~ at"~~.g ill..tr. iO!l. YO'D!I"'fli.t y.maltr.ida~' i3rE 'thE! sa1m' 51) '!{Q~ 1i11~.. to.lld ~i!:i'E!'~che!j:~II~ ''!-&!f).nd Ulat.ly 'tfe:'i:!15 '['alrrl. {[i@II1!~1e ~eol.:JfJi:_tc'~iLii:~ Do.i~ ~1lI11l.l!Jcibiil~ty l'.! ~ :st~el1l of!i!!l.ih with £el.!li:iJ@3 yt. .:~nIli SE:!:lfil'l.'YO/h~iI'i l((il!. ~nlE!B~ l'[t fle. .e '~imhi!!l~ ancll i:~<lJJlbill{Il1ru .~~b]~~ty.e .pS'..)'11 cam.l hQI~ a ~tret(lH1! fo:r .a. S'~~. RiE'lJ'Ji!mber toot Ii'l'D t~ .rJ'~:_· RY" _~. ~ !J:~ .retll.. '!.9 IftIh. Q~ ~(!.~1 Iii !!ietooos.~ lfiot W~~~ 'w !to!.lll:.l less ~ .Eij'l\iimiilji'. nu~..iill!hil'1'~UY :mrliiPoo .~~f~e..~u.Topa[ 8tir-eooning.. 'B!l:li:aTi:E!r a ""hUe the ifTme \\'cfi<!! fl'!i.lr\r. n:~:tcb.:. 1 WoIi!n.~i!flfl~' ~o~ Ffliiii ~ai"lt ~ "@~<l~ :5tr'e1cn 1000ger beCal!R!ii2'1((Ii1llate extrci!l 'tigltrt: mat Ilia~ or )lO!Ji ..

.' 2.5. foot iUt!l Stam:~Tngl Stretdill!f. . . • .? . • _.. . •• . " " ~B: •• . '" • .Cilieaf.! ndii!!i!9I Stm"hes. '~nl2 di~awii"!9.. .:!II"e. .. . " . G'fTde 24 IRelaxing SU"E.i1iIg! .. 26-103:) .gAdju~t..oe<" Stret. and H. .. " .QF:u. S~t1LillgStr'~(H1e~ .tre'itithe'S fur '~he:L. A series !fIif . •• '.JI~ the Bi!!i~r. ~'" _ .'" 8:5 3:4 :5.QS. 7~ A n iii:1Je''s. 11 .and lfo(f:":ea!l'nlS • .. '..t!. .aftil~~rj'li1gI5.i:.6S 'S. legl5< ~Jid GJ"(:!'liliw..lll" ~s tme dlraillili r...a re all the stretches i.pt$ ~n"ilth1tJ~5 Apart .tr.. 11'01''the. .3: C ievirt:in!!f¥'Ouf fe~t •••• '••••••• " .5 fgr"the UIJ1Per ~ody "" •••• :5tr'eW'iling on a ClilIillll"'lJp Biif e •• " ••• '. •• .iI:1!nio. ... . " 90 ~e.a1fidl Hli.. Vou need Irlot stretch . 11 II stretches for the' Viii rLo~ p\GI Off the' 'bodYJ at fV~50t {. Gmi'n.. how u feE!l wltn cur 'tr.:o:::ntfalin 9 rts E!oS~_ On tn£!' fi~... . :$.. .tIt two ~\age:!i.tthie5l for VOUII) Back ••• .'yi 1'iI9I 'Itt} ~mr1a~etl1 E!! fug U~ii. !but ii!lny 0" 'ttl eFF1 ~lIiarYlbe done sepa.es for' the HillI'1!!:1is~ W!"i~t5• ' .ma~ ib('... •• e " '•• " 111 ..n (Pp. IiIl.t~~~lfhes t.. 'fOlJlfi the . :5.6 '$. . wI!'! i!fh wiill' 'Vrny daily" Le~rn olli a gUlid~..41 A Seriies of S..ith ~ E~~. a :~e~ies. 1'O~ i§iIn. They are g:ro uped a!l::. to va ri om rnusdes and .dli!i!5 'h.eg'5.-m~ •••••••••• "" ••••••. e-aeh gjt~t:lJh to your I5wn p!!fSOi"la! fliEiHibHity.. ..gt. anD! A. Il •• Il 11 Il Il Il I] I' .rattely d!O<i the. ..n '~i or gMn d In rlM~' be ek.s.::.bet'ii:hes ff'oli' the ~e~5. 00 to the paige' 'S'I~et~hin..att~~t t:E!lI"IOio..~ fi.lilldli!r~...ording to bod~' as..of 9 re. in.. 9'7..n 1Inoe b!iJoik'.. n with instructions for €:ilch positien.i!!iI:~d.b·et!tne5:'fo~ tli.pa!l1s a ndl pr'e-'S!:n'be-d without: :Yd in t:. • " " '" • .tr>frtdhes 'f~Ji' 1:1'16 o o 0. '::>-. ..cl! Bip..ltI:al!fk" S~ol!.'. ••.hetcm... and LI!!!g!!!l • _ • _ •••••••• " •••• " " ..3j lowel _. . •• " " " " :51l!rettlfies f'Of tH1e'UPliiler Bodit U:. II I I' 1 lLealll"rfi n91 the' Splits " "' .". ...body pam" wuth referen whil::!~~ e~.d'll by.:h.. !i!gl IE!nt~1'E! IfOiiJ'ti ne. • .h~ ~D~IOVIJi g: !. Note.p5.1t~dhiJ!l9 th~ 'Gh'oif!1 .. "'" 49 :5.." 54 Ad!va:nted '$."".' 6.as.g!5.. '. ' ••• '.! in. 9'4 s.gB. 'f'!O~ HiF!'1ii.he ~~er [Salck.

..'l. 'i""'..~ 4... B6 --T-----'1----- -----..5$.. 32.------'r... si-sa.O:.]i.~...~'!Jl\42-47....-2'j'.._-+--:i!-~~ ~ !fif .']...f-----.d11J-. ~f >S11{i!UL'dtlr.a-75 ~------IIi~!bii1!l1 """"~-----~>=iI!1jf= Am~le:.... t----I--+-.S0.7" 82:-83.. ~li -Tir--' HIIij~'~.. 74i..iIl'ld~: .. .-----4--.. 8~'j'.~ ... i'is.A.---':iI'------..i!:hie-:s!t: . $2.:ao... :91 ~H!fI..:.H~~: Eil. i"I..87 ... ~J a:3. 'j'~-!l'!i...~---~----- ~~iri:. 81....9'4l-~. ~HlCIFiO'!)et£ iiEi..:i~.Stretchling 'Guida ~------T~p 90. S~.51~ f. .1.._. oW .. 9:2.. '7:2.. ii.. 6:~...Si'clte"..-j -..Q!uiIi[h1~E!p~~ . 7..7.d. 9i iir~&ls.. 51.? fiiS-.::t1~9'. 96.Top. 1(!i] ~.... 'j'1~H" 1m A!"d!: il4..2'l.t IlIn~~Ii'. ::f:I=37 F .'m! 79. ~J3.1 !ili"':':&tf. &2. Eit:l.IEI3.. Ifill) ~. tr""IiJOr""'~ .:f ltIip: 2liJ.

31-a2~ EiD.l1li'd)e 8~_1:1..'li-':1':.1. ::_. 63--64..._------IQi!.:M'~ ~~"W-li8~ 69.jjI.2-. m. ».. .71-:\f2 I(!(fi' t~w'e.1'" 80 Uliilile:r' 1D'. 41..I1!~'!8!!.. (bO". 4i~.."--w----... 41ll.iI!I2: ---:i-------'cfiii': .j.00.1i. J!.:iIP=... ~!iJ'-g..ry.------lFiall1!ti[I1'I::~.". 1':1' . ?'. . i!~ ..-415. 45-4::r.00 gl'lDl!!i_d:: 411)'. 'ild~la~ -r-------IDiKI:: o1i tiJte.:11:3... iliw.-------. ~j'.. 'j'9~1. '93-99 §. .::..:~ ~ .8-41.-----"It-----.U...-'rr-----IE~ '18. 54. as...1*~..a: 11. .. ~4. iBli:I=8i3..:!.r lli~ .9.arl:il: :MI'. -.:!i!dgl !!if U.ieok~ ~!' 011. ~\=== --~~~~'=""'''\---' fr[ceP!ii ~~I~ . 5f>!1~: q' J. 'i'@-T1. .

tches. Th.§:ein£i~.c-l>' £J£ 'feet t{j..C1'1.tblJn willi at!'l!1bl. ocrwax'd the noot (f'ig. use YOui[' l~fL~ ~gg'to pun yoW' ngl~'~ leg.h~s I'[!ut.p tn. ~idle. ~j(i\IJ" l'nitia te 1T!O''i'eme:!llliS rmm top' !IJIf' }!ll]1.:afi'ly as j'UlU.'OU:IF feet on the gGf:E. aek 1.in!3 :fOl' ]!m.rom. ~I:lide . 'pLli1Hn.re:tcn.ing and :R8 h:rn. }.u::i 'lJ1ilil! u:ruiil {~'" 001.Re Ilarxing :Stre. ~milJ. 'li=JgB .i }"O'llil:' b'TIlIlD and hi. here.l']. 'iLet the EYuJll grnvL~ .'i]lg.W fute:hind 1f'Dl!Ilr Variiiltr(.3) ijilt:l't y.of' do the sJtN~'!.yjn.I). i:l!.t.(IjJOIf!iJ!:' the slde (II' tPe' h~p'Df.. ElEnaU iW. rhm:lly :lI!.li~'1lii irhJ<thm~·· !J. Ii'ring ::fOUl" kneaa i'fo.II. lklitcl:: 11:If: hf!ioo~ I:lht}ul-.oor (fig.gethl!!r:' and ["-est J. Intl3daca' your finb~bmcli yom 'tiev. (r~.u~· right . the f[.8.ou feeJ ~ (foodl swellii::h .(~ w~th y. !Ni(tw liffit. ~ !Do 1liD! holti! 'your DFe"3rth .UiS }'ij)U g!lt inr.!)hl fut l~O s(:@rllds. :ill1i the. Thaaa :81'.ggtltet.[00' tf~B) back and forth 8!OOlat1(Fl2 ~. Mad.e'mIlel1it8 .p!h.s 'Uip'PE!I' 'Wltck. .ii!~ want to.t.g ilIi'tII!lr ·the :Eight :!rilg 2) •.~idrw is r~[U t[).. T~~~ oc(lf!~fQr!.t!..!:i'.'hiil.:'ifl.!' e~d:1I can do.1[.!)hie .tilnd.III.t:ll t!'rt'l" i~cl:L lB!ci~hcr. 'YoOiI]I 'p"I1i~ . rur' cliiiJjJji'brt. the: l~n. ]$g .J. le.l lelaJ(ati!l)ll!..d]:y:hEl1!'diflo ' very l'l'. ~!'OO~~r.Diller ·the let!.of nO.I:!tri!!ti:!D. ~lF:elmx.8 real elllsy.. thai '~El You can use .illIE.ljlt: .!.ofm· arms '0 !Ii. :Re~t ~r the !St~h for ~'he'qther..t .' with lltmi~1l:8 bl. strut£Ul.t.fJ.Ou~ Mil the :!loot. IUU. t[)t~d~ ~~E' floor ~t. uu. ·l?iehlL"'~Kee.Fl'DllIlI t'n!8 .01 'Your Back "1'h:isj)!l a £eries of .I!i t!LI.e:1rII 'br'Fili!.I.~Ji. '"' I!i!i~!:~thc (f.rnEi. 111.l s_e:rie~ ben~lfu~iEil '~I.]!".DI~Uy roclt :rom I!:imea .. mO.~Id.UliSl :9trutdJ.}'" ]j~~h~!"' 1!I[J.j! wiit!~i~~ Umi~·s.:EiK.Qo- 1 :~iJ0:[.f'.nrthriJtij~i1II)':.r-igh~k~~IM~ &u~~()~~ln~G.. ~~. th. ]yiIJg on yQli!if h. ~IJ!lI1:' gr!J~tLHold !For SO ~ond£.Ju'hjau.. i de:rs.l1Id ~UOOw.o . easy stretches that ~ bE!i!. nipR 'fill:l 'wl n :gen.tLO!!l E'i~~rtch~a 8.:fL~a~lidi ~u~.. lCi'W~1"ba~k.g groilll E!t. H.g th~ down '~ the :ni!.

{:Oil' a-s :5!l!t!DnGS.:rn..iS. l:nterl:M:e' j'6'Ur' :tiing~re 'be-hilld y. ~~:I!l).)'.Dliliq..iOO!'Il rnn 'Ifila Ileck: Wllilra st:iJi. :H'old the I:()'nt['. t. ~111 'Ii nEir'lEi [a tha lo.l1'i!: ihhat :iecl good.t ta""... [nr~~ a ~111J! Mr~.ck. .'~ sta ~~ng .i.!! i!Jt1"e tight.:~il!lllJ.~t. 1). then SiLO'iW1y :{!et~.!ti' bo.BT L~.jaw :OO:1:mred.-SJ'r"l!ldie (Sf.educei' 'ten5i....il1!tir:i1l 'bl:.!)lld_ H .!It ru.!'te:n: up :II! f..'(!~.l:lh '!:"'I!i!ll h.atloz: T ililfld.reoilf Mill:!. HoBd p'l]oin~ Q~: [pail1l.i!f:..W!l is ~t1or..gB .p ~1"f!. . : ~.:o :in H'Ii!l' OO\'i1'J:i'~ e:JiItir~ ]8:Ii("gth oJ oo~ 'i:ti..1'-~lls.(:'IC~of '[(he 'lni:p '~eg :!I!re. tim'IY:I.r.:Jjtbi:~'• . ib"ri:.eV[OIlll:i Strut.p'~.tI~."stretch to the 2oo'-209j PNF J\i!!d~Jwi\ilue:COJ'1~TU:~ -.eL SE[]wly puH }'!Jilll" o.i ae ~. 00 rxitr:ft.m~U~. r~hh~ {ifI.£1n. :rlJi!rik..!)'p.d neek. then '~l~ .!lpL El. .e fle:~at~ rrmIbUe:Ili1I!li nf dle./ul. ~t~t.i!. YU:l1 ~['y '00 ~!!Jn th~ ~'~gh~ 'bfi<cl:t '1::0 an iJpnght 'pOOitWii.f.d.!!! pp.:!l. iLJ1[1bl!i~'].JI~e'..~ " .di (fig.~.J:dIDJillIy. (10* Slrctcl1IteMJons ]ifJ"""l.:I'r y.inlr ~ELd .)thG tilg'ht l'l'lg ~f. :tn'll!> . Too llI'.!. ItEi ~i...nu ha.Jailll: '~!l:ttJ $ligh!tly ~ep~J:'fiJ. .h UJ:i!I1t&t leg.llig~i!.l I:m. :fo-r ffi.' OJI .g.EJ.s:fir!' le .hi~ .3-.poo!ti~n.ilIftl!ls !I1~k_ Hold.[!\'.8!:!.Ili~s !. I'n "Ulf! 'llp'~r ~].Wl]::!" n(. seco:nd_'I-. 'bI!! ~..!!i!l.f. t<Q '~Qe o~'i'¥i1].hF.lI.n t!be tilOO]'. :N'e. ']['.td} and kiilc.<1..11!~0l('O'~wa't'd ~:J:i.diD thl 15 " 'hold dk!'IT.lInd do t'ne' pg:'.". 2). :yO'1.t~1yillliJ ~~I Do.(! (ji..'!! can stretch ~OU_l"U]lPeJ{' .E1Il:i!i:it Eld..bolll!i!:. 'T'O .. this i!Jtrret:. Kre. !].]Ilbot pe.uP]8 w'h.l.!I!. lyiLn~ . ecntraets th~m'!.BJ::k...e:r.Rd{!1T_.

d YOW" :right knee. ge t <.r' ]e!t kneil!_ Hokl.-.tYO!H liIeor:k}. (Ar. ii:!JiUifllrti!...~Ui!t.. then sh't:~eh to n the ot't.ldie!"'.~." head !!.ffiIH 2.'s behin d }'"'Out head and :g.tro"J -RlJlcr~. the b\!l!clt of :lnea.@. Kee:ID' }'OUi" jaw . 'ban~nd head ~Ii!(!. tlD.I:'r .Iii_Kq4!e~ Gro'l.liltQ:.e. )'1rUr.3 '~::.:llli:j.ook 'fh. ~P!Ila:~ 3=4 'l:im!!l@. . folt 4-5 :ii!lliil!:.!iU:.s:.g ~he. cihin go:ung '~'nI. 8---4 al300I~d&.:LjT'l¥.bo!!J.. for' ij-!1 6BOOn:ds. '1'oL'w.O'll'~d!BiI' bh:ulles tongE!tile:l"~ create te!n5.llb:~e s.. .lm.iou:t'. hands . J.d . '00 !help hep.. the fl~).anly.U: chin .rI~~ j'~1j.g.1"@U![' h'l!ind gei!:1'Hy~QWiil]:.s..geCI[ioTI. .Ho1d. the imilli'ldes Df dle neek :[re~ to.a:.!I!X:and g~nitJy :pll~1}'oo:lt heoo f~rw.1f 'r1ml~r.ml!l!\I~ wit!lwlJiI: ~ight.Re]". lr:thld.aa Efti:"' as J1Iiiftded ito.~~ thea gen'tiy :p.fou :k~r:I].1'd! YOUII' 'n. EE!'C'lIIIld.2:-..l![lI on ~hil!' :fflD!J!r.(:u~ :. ~hl.eitch.P"IA'1II~. rli'lfilis 'WiLi u. Hold Foil' 3-5..). :~ ~ ilJif lfUl!I!ir hi!!'l. 'Turn }.nl!ls@.l·ril!i-. hpeat .i'I8iOO yoW' :~Ullgarf:i.cl.9'00 do:rn.!>tr ~t 8. Iielax .oLd rt:hi3 is(lm(::tri~ Clo(b.""n ~.r.lit0ad bndk: d~'Wn to the f~OOil'.8J1.rl!'w.!Ii.. thlCllll ~tro~~g the 'ooc. J~[J1d :6"i. Before iiilweteh. R-Il:Jl. .l. .. H. j'(¥L!.l.d dmvn.irJg'the wy!JUI' 'biJlc'k .1)!irrL6nt. IBllade' PI"lI1Idh~: I~li.A!I".!il&t thGIl :~e]...tum }.jse ~M~i[l\ll iIi ~~lll!' iD._K for' l-~ .~times.~td ytJUir s'hCl'iildu.'k :~ "C ru m .!I!nd ll'.:U'~..:trd.I. 27'.eI.il! !itd8 of Y(llI!J:" eck.t..itfi(:tiMli fbr. in the p're~joos s~_reooh). ...3. Dtii :2".5.Lt:tcl! yVlIr" n~k ~nt'~y .! yuurh-ead 'ir-.'@~8Kill.!l....f1W~ redi!.ir:tl~s.iiiJ:'d Oil the JloO't.ll1iL EI EU..l!!:S:_:e.E!'!!.=!.·tfng00. From a yq!J!f bent-knee ~J:iio".-Stff!tch. you di) EtilI~S your chwt snouid JXLO''''''C :t. Ti:iJ~JJ 1l10rlM.i':'r!.c ~ ru en :S:hG<Ili~lde(.:.. and Il.dEi.~ yOUI" :!iib. it-o{OMS. Ge:rnUy :1!l'll1J j'frUli" head.!lnpuJi~ J.k of 'Ebs IIiElI:'k. Y .lwer J1l!'l.~wd ~n~8 mO'!. same . feel a.tr.hm YDW".ink of' ~t"E!~HIlJJtlen!:'lian '!II'! 'the '!le~k ::.illl[!o on t@J~·._ho'LI.Wn 'In tbe upper :bac:k iiI!~ft!. with jlli)u:t tgl!N~~ dlle' :i1(100' as :r(ly 'w.row-ward Cas.ieJ: aids.:hin ~O"A'!i!n'l. -W1'lili t~lA!i 'ru.'it i:!l[lild J'OU'l" b'~eoth.OUI!' ~bj.f!!~ as .al '!:)loW yo.iUiI.D :itn.

Ki.. '~ha. "ThiEl pe'i'!lic tl~lD!lJg ~*en.ILDw~r Back I?laItmHr. :t]'Ii)Id aMt!l:'.. 't3:11lttelll.. good 1P1Ji3~l!Irn.Unilll.nirng oolil[i!~[itd IJ11J15'!.nec:k . This £eBb graat. h.>ttfu..I'-e'~ch full" g.It-er.!ep ..!Iiud tighten. .. H times.'~ '!i.EII.rac:tl..Y'D!J. Ht"h..mes..·· abdlominal musY !!.L tIliJr 5 oocatw!i. t[. . i!!/~ tJl€: i!l.!!rJ!ld '!Jp:~ :tkE!!i.z:k m~BXed.c ~ m en Now put onearm . ~ d the ilkMylder 'blade· !pirt~h.u~Ia.:'!).8 seoondis.iWew. ~l:'L~li ffihL't mlrJi :p'uiU ytli!lllil:' Jie.8I'Ja.dtl'lir''WlIIrd 'EO' i!l-tI~eidh rttJe h~k roil' }'!!ioU'r' .ch y(nltt" ~'1..}.Y'DU1' 'butt Ii'l'll£t'l.Je (lOO" t.'~ :/..e.: Haw. .o:IlJ.llfW' :rIJW8l' bnck.fiIoWll a. Do botth 8~dea Bit '1!3~Eit twice. :C.lung Y'Ci[ll'sKie (palm d.p) iil.11I.wil![·' bm.. b:!l:cik:.Qt atm .le!1lsion !W 5"'"'8 !ileooQ~. '1I'ighte-. ~ fij ru ~h:e~I:der BI~ PllIiJ-d1:~l!I1dGturt·e~)ni.DUlI' blli'L (g~Uir:CM)mu..a-4.!il"UTi~ l'ehll~. 'l. ~-t .]:bil!!~" H'old thi~. aaraa 'tim!!!1 to i3t~i.t j'iJU a:~ sible to Bit 'and sti3!!JId mtlil. OoIl!OOniraite on moillltai.iiM:i..tt (gl!. ::.sand bade HoM ~t. ~rt..p:pcaite diJt-e1!r~i!Ii·na..above ~lji' bead (pQ]imTh iL..sd~ and.'~~~ 'ro flatten ywr iOlWe.~ Tc :r:Eliel'!.h([il!l!ldef. S!~ 'En£!..iMll1tQ ot1\.!!lme tUlllle~'~:ighteJruOlU. tiTLe bu.~~a]!!eo:'U~q~ .t.lM:ltitlT. ~im:u.~~!I" jiaw :r'u~ flIXii>ii.a'i-'nll)_ Reach in iD.:tHa.IJr. Keetp. ym.!i~l!:!!0 81ld ar.:li38 'lNiU 1::I~~. :!lind.d-ami!J'jsH 'muadBI!: i3Ci.E ~ fa .

!:Ii!l):1Ji q.ouM d!ll! ~_~ j:U-'lit.! oppo.".IIme '~~mE!.. J. and '113:::Jl b. .ill:nci lIliltLru Tb~t h11ilp. !!.~ N~r\1l" ErE fh!i!1 :5.tiiglilil.l. '. then r!3ai!li~:. then. :fEU' .<ii 5 ~g.b ~ :=::L=L~ . Wli'k'I!l!s.~ ro~~ii..!~te' dil'eetiioll! witJ'li y<:IlJir8fIr1S ::.I:!IB.l!!l. sih)l}L1i~d!liIt~.e~~:h thill: . ~ :::: '-" M a: ¥.l@l.]~{IoiDlt .ei~·~clllfVl!:I!ir ill:".i:~rii. :r!. lD!!J.'y...!IS is oom.F'hiis '¥!liIJi. beMre Ellee'FI<i:rIi.]Dg l:il~m.~ ia onmfiJltiabte iln :Il!f..yO'll f~ Q:!:'gan!?l. l'e. w~.]o]il. tilli::oit-1niC-~S8nd :i:'@aax~lJJr ~~ . Nilln i3t~'ihI :lib!!' at . lIdld.!if the r:i.IIl1"1il the ~m~ 'WJJ.t:Elighoon."rfll!. bn~h arms: :.'etoh i:"lgalb .]f t'h.7S_ :Now l'E!a~h .. St.~~f.".. f\l!il".foSl3t-_ u foO!.'l!'E!8!t B~:er-cl8B' lW youii'" inltelITtlill thEi~ elDl!IgELtioJ!'I :shBte'l.ea.f. 'e.. cage. :!.iltu~.tlw 'OO0S of 'yO'lltl" illft fiJot :!1:!...L'E!B thr-ee it>lm.'~'_""':' ".t..a..f[. (L~ ~ .i:if(.S E~~eM d~agillll~JIy.oidl EiBOOflld!.IIltd.Lei.]J!!x. .!~Ji. :l:i.rhuiolJl of thi. l'"ms.. will. 'l'.:ift . '~'heT. etriE!~~b. £ItLd . . 'oo~. '.I![IId both ~ej.iLl:k!W~: y~ il.B.lMig O!.H. S~rowb fur 5 I:JI!:oUtlnOs.(llx. seconds. . OI1~ YOI!]Ji" 1'l!iJ.pml ~n with the abdomiaal muselcs as yQu.tOil' .·~t. NevIN ~'i. I.fori:nhla.J. :ll'.'tJie.. M~lLcli.h!a :il!l..lill body ite]].io.!'I.«(i1Ji E::'li:.JlJJM.!~ yO\tt" fir.nila. J~BdWl~ t!!!(f]_'liOD .li1!. [. EI~D:ngi!lrtiQm 'ftretdU.5.~~s.tt'.(!!xliI. th!!!'.:> .b fiJ'~n~J:1. l'el.a.::ltlm.'.ll1 O'..t~U!. S.l.l S"~retth.n.. mill.'!J~'Crltcvtd. muk>B .

j)liI~ ~eft leg keep YOUl" IOIWi-er b~k 'ftsrt ]f'.ea!l.I1rL:g the 'M£li: of j'utJLt h<BOO down fii1U ~J£.(liu.ill't. i."01" tbJS ~f:poosib~i2i. {. .lli" knee to Yo!Jt!!r chese. FItdd fur.t 8.}" . ~.!irl... e:1"i. ain .oux" ]Qg. ~." rigM d. JIiS'b abo'!.h C! u ld b!!1i]llIWB [].''6 yam' :kDMe. This is 1Th ve:ry good :pi)_g~.:r!I!!~eih kel!:P tbQ ~.3irlatllitn~· :1:1':i.~!!Ji' 'bl) fe'lit.lt~h head ill'lld:111!l11f10'J:".PuJ[~:_'!!1l. tha bEL(:!k.!]' '~ulliit:ig o:n.t~i)!).!Il~ ~ti01i!'. Iba ~k. but dq~l~~ )"iJlI.Y'O~!i" cne~~" B~ IilUl\1.BJ:I.ying' ~i.a. Breath_Ii:.V\'!1. Thll'3. cl!Ir~ling }. :~e. k:n:e~ 'b!:. D. E 'f'oo"1!}-3U .!.'t vrol'Ty.6iiht leg' 'tIowW'rJ your- .~ 'lID YOW" (l'~.!!)f' Re''pi!!'~U reI" the mher seeonds.! Hold .p" Hold.5'eoond1l~ :ReiPe~~.t'~Jf pull you].!uik o.l'!I' ~Wi~3- .l:!"' .lPuIUng' y. til[t!il f'01" 't.]. then . it.e ~eg!p.Aft!. the knee and ~egaeress 'bol:KlY'~Dwal'd your a.nQ J~ea'~a~~h liSj...i\g]:J. ~e .to-filii .oj' f1iHii with hands Da'bind the knaa.~E!te'n fm' lfi.:I.t h~.ooJ]..8J)d. .t£b on the oetside ' o:f}'~'f' ['.poll].·20 aeoonclif.1ii:.Ei. 'leg.n.e:m:_rate i9'fi1 'kl!:~:J..l.egll' £EiE! t. ][.rd the (!(!J!~5'i~e Q'nbe 'rig'hit.putIll. .ri.(IU't" head! 'Up 'tcrw.~ne. mi)ul~' '¥ttut :hiOiii1ltll5 ::.: Pull y01.!tr. 't:i!me 'jt.iw.~~y 'tn!.r. use it. bom.8:r:di :yG1.>d.1ilm.J!l.rj.MxtliL'O!liIDy a:Hcli ~~]y. If the ~iti'oli! feels g{lod.tder to ~re!'!!te 8 . y.i:pl!)fl~ite.IllSt.l" :On IhOiih: f1]~I!'!f1.S'tre.clL£il:'~ ~t. doo.o 'y{!Ji(if chest.(lip.

LIe on ym,iX back u.J,th )iiDIIiIT kneea

OO-W.u!l.'d ,:!fU!l.II1I" clu;st, P'hl.oo ,rOlJ!1" 'bUHi"dil:5 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,.efloor, 1'E!8frill1~' tm a 5lIIlaH piHrn'ili ,Dr U!p Illif.'ftlte floor' "~Il)

fl}el::eiI, on j'(iilllll'

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,!.'1IiOOt.ile :h£md of'the left arnJi, t'Huets ,skalght out frilllEli the ::illiJuilde:r (hood iSb.iOO1l.d, be FeEti
m.!1!Ii''0Il!, :9i;i01', J'W!t held Uj,i.), ~"I;}W, 'li!!sjIT!~' Je d iIlj§' jrlJlElt fi'biJ)'I1!: 'litu£;i3J pu!1J, ;p't!UT ibr;:tLt {kllt}

:Ieg

n,i,ht b8f.id

O'Q YOtlX' left, tni:R'b (~~It--, dJOWIJ, OO'IT~IIt] ttflC O,il.!iI1rW1ti~ '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:'Etill lrnill' :f!DaT'_ Hc~d, Wi ettsy s~totdJ fur :115-20 seeu,ildls .• ooe~l8,~dl!:;j"

'Ie, i.11C!l"ec8i3E!the :!j.tr.~i;!tC:h ,lfQU[, hU'tbDi:'k~, 'r;e,liLc'h, under ,YOUlI" :rilght ~,egand :il'.i ~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;!mfl:lit, on the· d3~ H.o.lid,
b0'1ili:ld
f:c:1" l!..&--~IlsE!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." lboll,'l'B l~:ne~:~hWillI' flh!l)l;li~d)e!['''l\.A miUd! 'beru;::laiQ. ::libAl!l;l!Id be,felt l~, e the m.tdilJ:E! 'bo :~ilwe![' b®~.kSiJ'lea. Kee:p the :rrcnt;[if fhe h:~p8on '~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"

~~71 \~ ~) <rr:id ,~V\
~~~~

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........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
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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;'!~tH t~n1!es,
~Q!t.h ~~~, ]f-]'tI'ldi:ng ~his pl!J1i~,tiO:rJi aliso helps relax ;the ooil~Dmotf the: foot, ffJ~t]n~~~'~fiV, l
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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.gta:J!l!I II".liJJ.gE! of:1!IlCi f:u nn n~' }'i!lJUt' eees :(!IS10[: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. :f!le",j~h~y and MIj,I~@t~TI\ aE this ~i!fe~. the

mot~oilS w1ttii a guM alilllwlf~t,of: plt~S~!!IIru ~!J Inoaen t.i!iaill~, Dn 'oollIl f,ee!:..'TMa he'lf! r,OO;li!iG. tllL~ tri;'"fIiSiuu EUid! r..:ight;nrils.~ :UIl, th!l!l f'Sst.

'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'

~oo~1d

M~~:.om ~M.. ]'f ni~~ t.:.o9Y 8toofle-h h~ Uiis 'biH. Y.(ll(' P1f.!". .!!iit ~tre.I 'lli'll! Ill:teh@~ .e with ci"~li.f!.s.in.e '1i1ir.3.wf(ru!!!d. th. ~J.(ll the' .of®W" Qn!3:!:i~ '!JIlu.I! ~n..lIli..OUl' .i1!i wtten t'lw b~j]k of y.J:'~!tclll.!BlEle '~he etret:c-h 'by ptilli!r.bu .1i)1l! '~W'm'iMre.bip .:ib'"'pI.fiItdi m ...(tiM. fOO:~ an ~.12I p~e'if:iuI!. .trill¥l' :fO(f' people' who ~I'!I!' ~l::j.. GalJlUy ptiU the ~ol:!':g ~s mt~ Emit to'WEllr"ll.0.uIi:>!l ~1J'jjji'" i:l~t!IiI~ 'i. iI:ki bo~'h..::. ')..g' '1"i10-T jU!lit.!j.! good '00 do ~':hH>e Il1f~ng 't:1.h.lC.l'.jIIHlge_'f(!l..f]ltl.. l~eglin by nytng do\o¥.ti''ilel.e it!p l'I~J diiJ'il/o ~be. .oJ Y'Qut rwt w.tTfElb:ih stllli!<: of you I nalJ:i.rOll.iili.Cti!l iill.rlllfi.'!.I~ M(!III. .sIjnJ: :5h. hand .il.~ Sot:t'elleft 'W't~llin.Iff. [p!JsltiWtiJ 'w.. Is iliine ]~ '[piD~ :ta. 'lmSIt :to-:W'. hold ii1tlilO 'i.ln.(] )i'O'l.a.g.lV"ttt.!'I.3.!I.l.e~iMe than .t ao ~.aide'. fool m CllISY @tfili~h..{ik o:f the 1Il:P:P~l' ~£g. ilJiL1!3 :!:itt'l1ltch wihoo .'e:the 'leg' puUed a~ ~I. '00 hold onto. oometM1'Ili for 31J..asl1l' the !h~m.[:!gain5~ :~!il 'Th !litreoob ~lQ..!d.h~ (ioyJm.eiich in !iI!~_ IDI!Ji b~}'th F~li:i'Jent: B!!!I!:' i!:111!: ffu.e:!1 Je~fII ferward :9e:oC(i~d~.i3¢:r.til you.lind t~o:n:!].' heELd foil" itlDltif.L'O!IErn:rJg_ :HifIold fAJiI" 20 .lD the biit.It[l8~~h fn1" ][0 . 'Wip~ .I\t fe'~[.OUJ.!'_ Sl~ghrt'~y inerJ..i' h'lilSSn:gu thwnbs.he~d is 00ilI the :OOIW:'..the !3lb.l:!:. p(["Oiitr.td~ G'f' Y.nk!e wtth Cine hair. ""'" >G'tii'sEi. UJe k~ei.5(nCiWlii o o 0. fOf!eat1n .:lH pi~]ow 'boehi:n.~s koe81P levC. :tight f.o:nvill00 .hlll :b:.lifi!tiiJ:i<.IMH iI'.Cii:heCi"? :Fo:r d.:I!..'liI1.J ~ii:t.p'~~!Jfrt.!. Ibduoo pr8S. ~~lM{!i in t'blis :~E!..t:$l!ll.Q!" :lO-20 5e~ndl!i!" Mal::e' i:'Iil.t.]ge that teeds ~. AIlw.~lh yow:' wiHh 'W.es1.i!. :p.d..l.ou:r. '¥.. sor.iiI:Y W~l:I!t tJill iOO.!t:lEls{{e. per!lil1ina'~ 'oo:J:EI:row~ .m[".Hil oot below.1'etci'1J m fI! l:"u1!.ttl.~ana Uppi:!T' nI. :hl0Jru!. a['. G. . with )'iJoU'W~her.' h:g-.ileecli 111.ei~1I:J}' PfliH YOUii" :Ieg as 'I:i:ili:!o.. Th~il! 'IE.I..d~ a stwt.!)J!!:d:esr.l .yt'l!I!iI' b~rI!~ kn!3ll!.i:J the 'Ie~ a ~itt1e e'fOBer '00 YQYf .o:rt.:Do:i:o__g Il:hia '='It.18!!:e :!Ii .'l\3 iii! l!!i!.!i.:i!fmtU.(i!Nb~.tYll'!Jlr 'ooett Ute .ii8 . eld this develH 9'lrtl)elli.!!:_rlr~ and.!. wo~'kin:l!:' (l1!I1t.Eeoo:ndl~.

!l tXI~"rum.Ia!il g." 1e.it-h..-''tl!dnOOi .i~ '1>1.j.IiOOH~ With yQI.Eh~!":!tht"l'F.:~h '~17. rn 'BilliliiY Elt!. (pi~'tf'Qnrri~.u '~b_.ighi!.~ yif11.L:ihlrly wiJl i1..ge• .~nd d~ly.. Lili!' ilt'Jl J'l1tiE l.'lJthsT' to ~lctGtdl ehe '~l. el. ytiil...il! patin of YljUI' I(:n lIIama.<ndypuii }'~VLJf.md It!Qok :l:it. :filII' 'iibE! pr.I'e'U. ~]J.YC!.]1<8 ~Opl of jl"OlJ.ghthl. yvUf' . · S'1liL'1i:tJ. '~a~'>cl.~ lint" t~..gh~ ~i~~ NiIJi!A!' ~~~r.l! 'P't:i!.!ih 'fiIJ([" 15--:20 13.Ji. : ~""If way PNF Tetnl'1.J .ry.I!.~cepi!i rf:rufit iii thigh)= HI:!~.:n '~'1.!!irn 'oot:n IE!g& LLA:.J. rar Le-p tJh.:I16-2!D ~oo:nd~ .ti'1:tmi:'.eo [l[Ddi .yOUii'" :dgln iIlt!luo'. E iNi.Drf1rOI.'ih yaur. ~Iow Y'OlIl' IlIift bee..['j\Sh~fuO"~ :itnil.he biJt<C'k of yoW" ~ (lI1J: the :11001' .!iJr.I!Mvl~'.uldl '1.ct.oeDtt '[00 n iirncti(ll]1) ('(101' 'iI-~ :U6QDdls.'oldl this jM ~ry IO~lg.ight foo~ with your It~ght ba:nd between the ila!!'a s![!i_d.~w' ld leg QQ¥!lu .B~ W(hTIk on dilii.D. '1i'lrlii::!l gDool·d... :E.our ~h~gh and reL.~~wh 1iJ seennda.IttQck$ ~I:i jl.i.I-.ht! rit1s IlJtf YCIIJl" head ill t]:i.p. Ith~ 11a1!1liistlfj.11!iIiJJ\y gl:!!Jd 8lrrEiocb.I. .ft s.i!!iIiBF. . :H:.tir..Vof"JiII.la:EJlI8way.. Hw~!be ill >l.o .. QQniltl:'Ld- rehl!J:::"13trebd~ t:eclilliqul2".. l'h01 :relax and Bi:.Y pull a the [':lg'IJt· :hE!l".tn ~t tlH. a. 0:[ oOlatilide HuM for .fllOV:C .handl2:j'usl.Qdt. .'liefWftit of y.Ii .t..M. .f6'iH' baek.Wg m:uadil!8 Now mO'. po!!i)liQlrt.l'.Ju.t it m:oy ibu h~td.!g~'n the E.. C(.d.' .o@ ri~t thigh (q~-"dri(.sJ.e '~O :fo-UQ'W thia Iiltr-et.p. .(.i!feVjIj)'L]5t~y dl!:!8rnb!!ld • .!iirl .~ij~~ ~ha'[II.l'i(Il.1tltJg rt:.ifMmiH..rig'hi 'buuae'k 'bI) 8tooiJt:'h tlJ~ E1BkJ.e body h:1 :!Ii stT. B11liJtI~lIW" ItlgM knoo fmd .': the frotLt 0'£ yoUr' ~·. ]:uk."f-St1'et£'t.. HoLd :!lilli.p fOtW'ru'.(que. felt in.ch the· :i e~tMl!'. 'I::h!!i ymJIt' I"jght Il)w~r" leg j'i$t tllitwfl yvut ~I1.:! l!J-]l of page 58. butwl:'ks ~ref:i..i1rt! as )'01:1 · ~i£!t mO.f.chest ~!"ti I.<.':[t['~jlilg fl!'"QItJi r."€!1.(:n fil1~:in 8800l1ld8. :lll!nead ~.~Yi~ (l'US..put.ruJi<t t. 88!EiY 1:T1:.Y01}1" haII'Hi!uilllgs.Btt.:.- by c~'t. t'ne . tili! h.idi!! fi. B't~b :L.get 8.ngs 1:1t:C'el:. (YOll may ak.L.8J!. knee.il .R~l{J:. iI:Jlw 8hwDr]:r~Ir.t) . . th~ f:ltfjJ~ ~ D.g.r r..)At fll':!.rilJ. .pe:r way 'bo ~treic:h w~th0\l:t 'WDT.'l0i.. thiJEiiiJ'II!Ii~' of parn.f}[!.ing ahout :~e:dbullt)" or h!J.1j ''iJi!:i1!:" lh".. good 8t~!:.Lie (!TI .!l Ieok. Gentl.. nkle joint.PE1.1 !It.q:u.} :prm.N .-'l.t. streu'b t1.!II'I.

~hemf)-118a.pu!n:f'lmrr.ght ankle.Iil!g i..e· ol~:rng th!e frg~ h '~'he 'figJ.tJ. '~~'Ci<W~o~ U€ en yOUJ:":Md. bip" The lcfi . ].. YOLJI 'ta:kilJ: fillB' :b't:fGSS to tli.Iil'dI ~'he :Hooo:_ You Eiholllrl.ftOl~l~-n.nkJje..!!!1M ~eg !ii¥:innl 1"· __.l'arigb~iback._ . fflO"!'t:: .I..giht'i::u:!e] ~O".it.!!tstde wi'~h }'im.r:t YOur' ~. than.l :~i.dd be. 'ij.EI1'IIdi thl!l ~Ill 1l).fr.'OlJ!.'E!iLeh OD 'Hill:!. By k-eepiU':gl!:' lmJt. t.ont of'you. ito'p' i:ifylJlJll' :rl.M!rt iIl:fI. Il---. ·t.gl\ch the iil.Itr.·i3i3El there foot f1all!es to is oD!'J :kllQi2I.at :fI!W'-Q!: I..'!L-:..)!iiii mU~ ruik1~~e~.'e wl11il.!!'!!I!1 .tJ.of .Ilde' .1. fee] a s.~ <i!ide ira this !positio:rJi.-.t":-Il!. ' . D'O :bait!..r h!~' iu :Lr-wtrt Of. ').(.. Hold 'f'uq: ' .Y1)!<U:' l'ig'titt hand '00 d'lIe..~ ~iMal band..ne1I.Ii--_.:t' '-=r.) I"'!.. S:1~gntJ]y b!l!·h~liId.S±cltl ItO.!..If yom GO'WeJ' leg fl'!lJlIli1 the il]l.o'iiie .1..._---.md'!JdI.l!~:r.!~. 'I!.1"""'. Yi:!IjJI 'toot s~w!iJdI '00 ~'t.ai."h::e~~ 'F:J . fril Il1i ~1tI ~J:jl)E!ruel'!tcE!' al1~'ik:l:1e>1!! paifl "'fitth tihE!5E! . o o 0.. 1.egg- sh. !"Iililild. I 'ooifhnt1:!U~ III -_!!.f!.i 8X' .[gh~~~" (1i'.F..:Il' b!ililii .t '00 ~!2' :hurudG ijjif yvuiJ:' 'Up l.' r:i.' 1J'lS1J:e.yGllI.i~tJit bEl!n~_ CUI"C~!!!.:[1 E! f.'U'D!.l' of ytrJ.B'khi ~Oi' 4ohe.:~h.5-·20 seeonds..1:... 'Thel more J'QUl" !Yff'thQ iifll!iid)~ ii:l(f'yOUi }'Qol. lQc~ :i:.yt)IJJJ[' :I~~:l: is lI:J~.l 'brm tight" liiii.gi.nut )'iJlI1Il" ]iIll~ 'yoiJIt . f\s 'yUU j cl:i'cle.. o~iI. 'po:~l!Ited.m~k~ dOI"!!J: !:ID -Ihii!m. <u ':"'''t'] Ill!!.mf.:Iw sien in Y'om!: a. 'o.llR to ti1e left 1Q I.i.! ~\iV'[lW Firn. ' !. l:.~!l!PJ!~ j(lll]'" '1'l. .~ m w1'tb. :5..Y.o:ug'b to tM ..(!l knee.1riin~~~p~~ifl!l~'fM. 6:. ~W" leg'.t O'f ..ow.o!ll I[\au foot also do thls strettdL with :f0Uir ~e:tlle~J~:t['.ut in . 1.WS!3' :the OP. }'DU:D' 'rigiht bi!e:~jII!E!l !lm~ youI' :riglilt.r:iltliF U~I!le:t·!i:.f:il!'i :)'i:)'!.5ib\e:llh~1liiS '!111~ k~lM ~p.'~ :ii!.l_l'" thti side.'Warn ~(' but-t(l~'k!!l . at"..atght(l.YO!(M!I' i1.ur.ive the :i []:3 i. Du .. . gently . the Jf~lJr ankle jl!lEJ~ t!Bf:I.

ilJo m.:i!lfI1.u lllItd !llfl~l.at'e' . No-w do 'the ot'he'l' side. Now slowly.t~t.rm) '1lI!LIlIEiclt.J!Qd.r€!a_ A~[' .igfirJeWrig the ~ultOCks lilt} t..~ :~x. :If!ililI 'b.l ~ i!iHh~ D-1.acti!i:lf: n:.5lj.i foOrget ab!J1.!lJinli b:!l!c.creilll~ '~.per thigh B.~IT!e r. l£!~.' hands ~hr ~i.blud !fj~'raie:lt~bac~ ootH you.1f~no'''''' fur :yg1J ).Il.e hip L1111-e!" aa itlht!l i:ru. 'TM$ helEJ! Rtretl!:h '~'he''r~nt iUlfJO:U!:' 'hmp.be .er. ~O:!'']'{)-15 SGjj]l~ people rj~h'~ siroWh wm ~e<aru:ng htllek: at all. aiiD1b{iil" i 10=1.jI' . il:.E!' bu.t. I:!BronI/cl!::.luplIlillltali stMIli~ll.'kfl II..!l:~:mg th.ill' otigiilillI qlHS!. ~ .!!~jl.)IOU U ~E!III.00 jt. m.c!DiJJ.y ditJii!T!3DIil8' in.!3JStr8:fi~n.'ti[nJQ:to< gl!::~t.!. .P 'yo!lIl" :Wp do~!If.!i:!nsW:D'?' Is. Be .'~n~ 'bti:t.5' ~e@ndlil..]E~ up Ct!!i theo :!It!te'bch. ~he'l1 'tumil':!:fJ:' [h.f!1Y rl:::e~ ti't~ ~'igi~~ A 4re'~h Wi~~mlU~ j'iJ'!1.letiih.oe 'tlCi~: ~.a"~_n: 00' h'i}w ean :gjll.m:f'o['t..u!!lla~ p.~~ . Do. Btl.i.datret~j}.c1Il ttl~ Quaclls ilbt. urther than 'D~her. gi'!. then !i!lO'wlly'00'1rn'1J!3 01J!~ .d:lJ!~'ng thiEl ab~Btiili.. Can you £Bi3~.3~ a Bot.rndwiU oo]p cimnge th~ :st.t.'~ct.8. ~t~..:!OOJ:t. :!I!!ildl~n comij:ilE!tB runi!:rua .~i::.11'011. Mij'j~d :.tile '60011' '!III!" mJ!/~.l!l.Boll eaay Elllllimt!~ .de of the l1~p ov. D!'!lii.iOOi'!3'Iu-nlblilli' th~m tho .:HJJ>]d [~r 10 seeonds.Be :5lIJ!lB 'ltD hold oni:f ~sB~h.s to 'tktd the f te[J.!\B :B! bette:l" O''I''!l!'l.~ame ti.l' dJ!ve.n~t lbt :are ..5el:Qfnd& E!1i:re1. lJai!!']fQl!IlI.J" iIllE!t hl1lot}!: ~d!eF.ullld oo.ite..temiEort.l!:n "t. tlw ~e'trthiJ(n.tlf.port" Hold.6 tlijat . :~ ~ . :~ "C ru m otbier:' ~ 8tn.~(io].'all Sb<Eli!h to up.e.iJe fl!l. Y0'L!l_]:"knee eomes !JP".~ evenh. fwiUng wll. !JIIW yw :rr:lA1m ~Me o:tJi one sidd'? :Sw.f~00 tilI.t ithe .~t~ Jtitll t!iJtut. rre .U.t (g~''lJ..c ~ ru en ~r '~~1~ your r.1\I!I~r:b.t. '~Lli~ ~al5.tt!~Ili.Elj" _~d !3. flbr il--.te.LilP.!i~~!1!' w~y.ooIElifnJ:l!abJe and fee~ and dO!l!i't welTY about a:mryonE.l"filtm:i1li'1.OlU' Itnee 1m {Iff . to tOill.Ele !ra'1l3~iiij to !hot O.k 't«i fEll!' ~nd m'oI!!"8h:iI!I&!'hil~Fl. Xlfuifle: :Stre~bitlifr! the q~i~d1!'"rat..cn.~eu iee. 'PJ. StreltEib til!! whBn!! E!l:s~_ :1'IIl't'W!i! ~.si.(iIiii!Dg be:Et:t ~eg'ail: yOfitiitl'M ~m. the . 1!it..N'(!o~slo-wly . is''IIitciJl9ides 8M.Q.

keep' the foot ~filb. Eleoo:nih.e..ufl :p. 'left fbi.. :M:6vmg tJ:i.o:M mi" 10-16.t!E1.0.lI1I.. Uta ~B:I:tIi!! .e ~.a:ru."'":it.i.Ietc'h ~.g!> .atlili.1lI as YIYJ.l!"itl(gs.lag.:'b (l'E.al. Foomru t:1fiis' 'hip'" !J! hit m~'..1i'!lwM! .1-inga of.[Be' l:l].effii~illi 8tretd'l! 'rQT lQI .9. u1:NUl:' oodiJ' '!.lix~d. :lErllaJ.0 llIot dlIp your haad il'mwEll'dI 'WhBn :illllitimtlng 'fus .. :5.! qU8dri~Ii!'i$' a:!':i.B: tb.it!l:Iii. }''O'll:'~ 'Q!I!l!~ 'fil'.lli~ dE!ii"9.. J.~(JrPfi!l. . Aft. 'be:st tal F.c!:lIlI!..e1 KJw.ed. ').l1i"!"f!tCh. . y[]~l" ifh 'in:!..t8teh ~'hE!1ilImstt.:~. ' .I.s 'WI:1J!"rniI~ 't. the ..of streteh te~iml. m..l1(rltJhe ~m{. :prMli. b['<e~it.l!i!l. 00 .i.e !!~ro~g'ht 'Ii.ete.Et.'....ur.i. 'oont--ui!:a. btd if !l:hil:r~ @iJJ'tiu_ :fi!\ilhJ1".IL S(~llw!lI '1J:i. from llite h:~ps '00w fiI't1.:I!r. H.Illffi8i:' thE! q.. .. tl~ ! !iotro.liig'h:~en tJhe :r1ig'ti"lt '~eg' .OO.Jit i.l.. ']h !.:.l h have DCUi1 s'l:re!l!ili.~egthat.n b~ diimi1'll:ii31!II:!d.J'tl'limie:i~ry.P lJj. Thgn i:l.l' ~lJft it[]1 UTi. ] .ag:e.!l~d!h :0.9§!:~~.hat. (e:ee ]."r. hend £Drw.mM tIl!1! :streJiS ~ff[' t::h!li kaee.eo:f'yili!llll' rignt 1:Jllligb.iHgb~' IOiW.OO:~e[]f.eB Gf'tt.l:t it lS..e:n the :ham$t.e:1!i!D! f:O:FWU. It :U1:"i il£iElliiElr.llliltij more wnTIo'lt:::iMe. You 1:11'8 !IiO'w :iii :the :l:iittrEl!ijgh~]~J..Hitjru~ :p{jjjn in til1!: 'kil~@' mQi"c tlli0.d~..~ If iItJ:i's J.t.!!ot til. t~lli..img being strel\t'hoo elooii. 'Mde5 .aJ!!cli r EI~~'kh '~hf!' ~m ~egin the same manner.!'iiDg thi5 s'!.t.st 'feelling .h.iJ:'ev:k.tillln (fig.r the aiJ.~) MJill YO-H e:-t'etIJte the sH&1'We. .:bia. bl!!fl1.: IliIJ." found '~b:. :~rn d'Qingthis streteh.r.].rd.'h:i!l'i~' t.I tru.gt.. o o 0. to ~t.~oo.p~~..!!.1l: .11t~ ~~~ldlJlil!l:' .ff'rjot !11[ 'tlw st:migllt ~eg (fig." w~~h ieg: the 8~ ~!1Jd! 'i:A:!la!:ii Jieil:. hamg!.

Uae ~ tlJ'we. ioW_t '!JVW' your: :rigM BnolliLd'!5r .8 'the lllIimE!t:r:ii:n. lWfJ lecJNii. lean a~i:.ti'@ns of lI.tm¥e~fhr 4 te.e.rfif::.& arlglej.i. .lLsed to dbirng 'J\i[li"ia. Sll!ld :~I'J ~~'W<e'el'. 'riheml :t'f!']iI!iK Maw use the of~Qlu:' ~ 'to p'lli~ YI!ttLii" foo~'w~itld yau.tlJ' 'forwElFlil.3.8."Sind.dot"t"jifl~~on) 'wilU':II:tl.OO!( in a !llIliIiferent.i_J!.'1 itMe ~eit!i:h ~o=ljlbll~He. }'1ll1.diil:l!ten.:rnt leg.ii!B:I!C~~ In e:at:h 'i'ilIlfiatItlJiI y-QbI.'!Jry :!lllgh~. Qf yoowr kit hip slJgbUy ro the lnside. ~aIl!not ~~tJ' ii"eatib.re ~ ". :!l!n.l1'eil'dh fh. V 1[101:" if you !!IIOO mtrre ~JJble) ILUiill' lf0i.d® r~l" bU:laLTlleEi.f: lillie S·traighteleg.e ba{!~ (If i:Jrlle lQwer leg ((:fl!lf ~ n(IJ .si:.fw-J!' 1~}-·. .ei"l ylCl~ 'h~~lgii. ']['.'wall .'> yo"ll! '~::Il:...W'.' 'toe!.k.l!~ foo~ d!QWl1!r by ward a.1![' oo.sseoads. 1B\e'l!iit~U8 J. PlliGB right hi!l!r. 'i\!i.l'i:.Do InM 'nolQ j'iJ1J:Ji" b~F.:'Wh.i.fG11r lei arm .!~ 15 fllie a. 'wilJ B"1.mUf.i ttie !3b!l)U~d!e!r b] ade s.S !llr~1l~de. e'!.side ttl.]. '~hB batm: 1~1i'" '~e.f yOur rt. Th'Dh~~..t~oot ~~ij!:'.ei:! oHhe upper b~ and ~1.~E'" PM'iitilio.8mtcn . Vinrialti'''l!!lII'IS.!i.·k.L5.d side o:fthb fi)~'~!t' '(he' D. of tne·mettn teT:isl~n.s.PiM j.i QlJ' elastie !!:lOM to he1p }'ClU Iil~reu:h]f'Yllll..!IIy :to .:yQ1<& turn.ll en To.nn6 'Wi[1 i!:ih·.!iJ. :!iGOOllt:DS. tO~li.urod'-.&'hx. ""iii I!I5e yooll' t.with :!Ii .5 8eoondls.m ~Q :Rioo~iIL Qcroos YQI.itch .cly w.!!U.:. -Si.j!i~ thi!1. .lt.. J(!!'Ulr foot '~'L'i!all':d j'iJlIlr' J{]·tee ~.'!~tW 'p1..td iliili !lJI1. rha . .lsic .r !moo.:=J.~:U" a 't. 'thB frrt!'ILt Thj:z:.ee ' (1fG.'. :~ ~ :~ "C ~ ru m ru . Ca.g~s 'lID TIjjRt 'C(ITj.:bcl.y'lliur "fl.:'liI.llour calf (fig. .15.u' :lriiuliidi~O ptd~ yoW' toDElS t.Eim:k! a.:rll!il. . .0'we1i iJc:Je i~U'Qll!ld the ~U orr.c IFlg. .~td'.your fOOl" ~elt !l."h!:lT w.[" 10-. Uti!! ~d.ool~rJ.. HoM fur 11)-2@ secends. yg~J.e!ii! IP-l!I~h:i ng ywl.b. Or' !flu] j..'!. Hold.us .uWI:1l'!:] yuu:r kn.gE.g..!. . s"t.~.i~ 'VtJu '1lil1JI bE!coFfie flTore d".th_ N'cilt! (b. ilJ!J .Agl~ ma-I'l'~~~re '.2).An1J!!.d. .l tbe 1i1!l'llloel"Ibacf.J:t uei!!:Jg' Y'i1u[' hand.!B~athl3 e~Efib"'.tmtih..l' knee (fiR. e !Jut.l<'jJ.

B~' ~!IIre koo~ djj~"fr~m..g2ijn '!\rOIn 8~14.J nee .lgh r!quaWi~s) 1~1.. knE!~ :ilfyli. the hall1llsifill\'gs.n:!i 'WfllIb'I@Jt.Yffil1i ~e~' i3tri!'ltii~'h~'_ the' !3tr.l tl!J.. ' .i.l1ll ~~l.. T. ').-~ [l.lan 'Wh!311) !fC!t:I m:l'ited! l:ach 'li!otlFldc$i linQ\iilfl'l@Flt i!it.: 1. l:iofl:.~~~'f.. ii)lObi'ltiol.J~i. ~eye.itSldo' 1)£ }'0:Ut" Imver leg. 00 the irnBirle ttl! i!!i :streteb Oil the O'!li~de Qf YQY![' :~I.I'W'e:r j~.1!ition thEi QfllI!adl'.lng' a stral.iEm~'i1i!'.J!lJ'.:~tly httMi {1j)W the' o~tsicli_e 'boJ.hi~ :f1Iti.t J'!l)'W.atiJy ~1t1ii1! 'ttiat liIaU . reaeh .Q:(!". !For ex.!!.!!OOdi and hold oot'Q'~he ollltB:ide b~1! 0..l.!'JlD..ra:ight leg" or ~t CEID be.j}!)'~ tOOt. :!.alIlii1J!I'!!ft.a~Jlil'.1[" £."e!~:(:!.Iil8"Q1iUi~.r~V'itn!!!l ~~.e'!~~ H'tiolt.l.lrrro~ tt.[.t strJ:tcm.tJiti'E1tE~.J3l1iiil"fgl Urie ~ry ml.ajg~t.-01.!~~~ a. In JII ~rrt'IQofIs us. o o 0..'U11j!i !t~ iJlBllIJ3~ tIQ'ht.. ¥D1d ~anr'. .!!') ~ie JlJot .O" .!be diJDe 'With a 's..(.posire"IiL.eg.t.Ie~ef lo:1:k 1~llir ikneM Wh!!'Il doing :S~IliI:Iii:tg !itltt~n~:.! with :Y01U leg' :Ilm:ed.Th .tu fi.1:!I.i!o:~ ~~i:J t!gh.treteh'~III. ~e-f" ~a!ln! r.Ide:t" otYcouw fooh!j~h.!lht f.'.o et.w~J]i!:'ll N~w~ galfiVly t"1lIm t.glown 'L'!1th Y'DIIlr op.fld 1[11811" ii.tei:.. ~houldl h~ ibr.Qo~ {aee d!l. :5.away raifJrtBIrhan more flE!~ibte..f'l~~ly ~1lI.d].. (0.i'i1!r~jl1.G1~b U1MiOil:. .0.~r~i.ai )i'~~ I 'l(.«. JIl\!}S'y stretch for . doOOJiI.iiJl.I1'I(:IClglwhile !itre1.our till' t 'fi!it! ti1ml8$" wiilih. ree~ f!. .e:n me: DIlP~1'l!g seti: of m!J?!leJe~Clt!e' ~lJ..e5i "the~ .hfFig i!::i.£.ij"'toc~ ~i!Iii1 .Ia!ly 'ffii.I!lla.Ei..::e:pa.hi~ F.i!!r-'!fIJt.11'0 seeouds..i'lob.

.sba.iPp'!3r Mij'W~EJte.S1ret~he5fiOir tile aaiCk~.ilJJ'aii. ~8:~ Inl..'}' ulIlbt in this .J1!J I. :~nu~ 'I. iiI!!!u.t ra!. SE.e arm IPro.oo.. you :m.ei!ll!m.lit i[lmi~Y :~ntile ahowdexs and 8[.t.~I'ld.:.ay te!l!.el:':tiolli.I:nd! Ik_ri~ 'i'htill!ll!ih~ t:lh~I..Ell'~ZI!_ . '!A'iit:h f.I_n'V IPeQl1!!ie"wfFef"frrorm ~PRe.!I.I!!' [hip-'I.lIId 'bill' 'pi:J!!I1~ ito ~h~ .1fO~.:~um:EL P!!IJ. ilYf '~Jfle iliJU±llg iIi~!ilirtg i!lhi!illihelO bEl done Mi.LD~g3 bent !JJl!de. !n lhe~ of'nm e~g~ ~f !>~r'e~.d.:'IlE!a!:ie []J:' dei2:.y ~atl'ii :~I'ii t.iU~ 'e").. ~i~iJihUy ~n.pll'Lhms]la~ .ir~t '~ime.i:~'iil pfli:n~d 1t~W:'il1.f.ielr I[\I~~.li't j''(iII.i!t1. 'WriiSit :Sblett~~~ StJ!PPf.I press d)OWI~ sUglUly wirth .E ~ fa 'You !l.1!Dl1I. '!JI.. are! :>~Mdiiirng tliw~ ilH'.n!8E.i_J:.y<:Jm' shrn.y.H't1Ielf 0\.ffl'1J vrillllea:rn ti} _')tl'etc'h . ~ W:il~b .rit1S whEl~' .\ElJlIi do truU8 i!iiTilBicll 0'..[Be Iii:!.M III iii W ~b Hii' 8~!le. Hi!J."j-.ard mth }'iliour bands.U oolik ~~ ::.for .! t. .1'1:8 . hI.s: 'by' m }'VI. !lttrugb'~M'.lrull'iidl~.dt'h..sndJ :lloo]!.!~ YQ1J.tek_ Wh.oo. hut aa you do '~t ml:!«'e .(1)iJ..o~'siJ (Iii.. .S"~dleBJ'I].tb~ '~bEl~ eun !N!id!ll!Zie t~n:!:iio!!i .n !back.e.:21ll!.'~ ~~r.f'eeel tb.p .h~£~.f:t'Ojjj.' ~fO~'i:'m!3.'~ pBJtt il}f YQ'y'r.rddiffit'B. ~t-n.iE! the I3tl'Eiocn" IJrOO:Ii'l atlrmml. y..en ~~ dn this .8l'(. jiUlE1t II:![i.Ytu ah!lli!:!ild . ~. Mil!i9t. ~~~kt. >01" :ilJ!1:00..lml:lEH:I!. arms.i.Shoulders .c ~ m en A ~. in tli!e I!Ipp:N boor DE!e'03USli! :c.oo.Ir~[lI:.rnl' :~.~!Il 1it.pper 'be"k.o 1II.uud.. 00 stl'e'tct:i: thlie' .l:ll8E! :f.~~~.' ' d .t..1l yrnJ!r handll'ii :." {J:.is in ..b.UB:cib:ii~iil:.DlIT f fij ru then p'1:l:.and Arms Th[JOO <l!ru iHi!JJfi'y i!:ib:e't.HO:~rJIfM' lS .!. .Lung 'W ilih.:i. an I~elax" th!!!il!l!~be~h. E0@.oliII :m:a::Jt find ynu Hi!! ''I'!!!q.t!~ '!11iiiftT te~iQn. .f. ~i.eas.8t8am1~~Mtm:u:j. nil!!!' i!i.r :t.!)-.. 'Quite a -r~ mlJslLul.j'J~hel' .Ciuii3ia!1i!'. :reLalC'h iO'rw.o:re ~an:trol ..~he[' d~[:-. :kD. 'ooilry.EU'm at ~ ~ime Dr' bi!rl:h lit Eiile El81Il.s m.

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EiltghKiy bent.your il:uma.YO!!.RE![pe::Jit '~. .([r.:' Crm.L Tllil:! .1u.(!d. . .P:3lI:m. NOiW w~'l~ y. then .Fjt. yrrl!ll~ pa1:ms .~.rikoffJl :l:ihlJuldil!::11' dDWII!W.ils li. hang. .C'h.IEh. S~ili"g Use .l!ililtly l(li~[ J. Du il1.dJ.g.r.fti J'ilJiU!" he. :~~ guoo.fQ>i'W~il'd 00 ereate :!lin ~tel'Jej(}ll :i.II-hen.pty.1Iliici:1f1.ic-riod 6!thn.t:.l~-S~I~t.u["EIfI£" s bbliiE clI e t.l.tJw.yoWl£.tr(J~~'-.'tti)llldern.eil!Jdh.. shi.e~.r:I~.Uoo...'t. IiI@cli:.i~ you m@I.'fIil~ n' . Sli'IouldQw' Situug: . lean .ightiy b~~k ..ir' hi.'tahle ~tOOtdl fbi" ~ seconds.:l!'i!I your oCiiI1'B UTIt. .n the' .:t ~Ll:t t.t8ud§:.(Ij sHghk im1&1(1i~lUi yilii!l!. \i{i~h y!'Jtl.e.repoot {Jill 1 yonD!!' .10 fUlyillfftBn\ IlLrJrytilflfi. Y'OlU' &rt&i' .IlUd! :!J!I:! .'u~~illg f.g.On :n.'aiirl.l\l!Juld~l'~ Mold 3.mS i1.~~t.1li.ubiJi..I~I:" back_ Ho.y. p:]ar:e .ll:" riJi"il d uiP ~8it ~eil:..{) Bi:!!ll[]niils.y(!IlJ!r' .e'. Then !['!C]iiliX sbM:(u... aJ'Lcti .l ttLe' iill. th[B . Oe:l'1dy :push . ful~ g.elJnd U~.o:r an (:'~.(!!'t DiJM :YOU'!" b:!tE'$tt.'oothe clec.~!iI)ei":il dO'!.oiW:' .(1!li.s . lli'iio. "rhin]t: '''S.~l~Jil~ fuli' s'itunlP.i[J. :f"el!. (li[1J YOlJIll' lo~¥'(tr' backjillls~ a'oo~·e)'(Ii1. W 0.He.Eird!.riaoo .slliow" d!er~ Hold.i.ing shouhfcES.~tl'et~Il.1dc:-1fSdO!ifo'nw~rd.. .ci~d_.pilslli JOut' ur.ottilli'ld fur '].§: upwm1il. Hotd ~nr . hr.h~!i.palma..t" :ruil5E: the ~[lp!J£yilfUC..l/O!lIi" tI1~a .l:ile..IOc1:'5 seOO]]jd~. pDinting: aIiioWnW. oomf. .hi!. :!I!ml.Qtd J'!:!:ut' 18ft .retch . . 'Oll!F .!l:]j.litlll' knM~ .L'!!iL'l.1:5 ~!l1(!.lil.:!l:'& 'toWB.lWF l"effliniq. with. .

.e of lfOl.l. ehO'IJ'ldera.!t(:'h.~efi hmLd p..fi1~t Elt~!l. ..!lind.To i3'trebc'h. bebmdJ )'0 lUI' hack.b.]. firmS '!!lIP billnilild }'"Otli li:n:tH .iin~.1l C. dO'WR .t ilZl -[~idy ea. untll YOIJ feel :0 l[lomf"O:rt8ib~e in ~iiJ. ".[]ur~~f :!I~. and.Bttiiml :il1l.(lwl. O:~ iIllWlg' ~"W:' ilIrI~.and ael"012!S.he!l. SE!oomdls. t:8iLeE.I!J'. 1St:t:~. :MhfliY.lin. :Hbld iii:1ll ~asy . Ei!ig:ht~y' bea:rt whiJle.n . :near] up and. .stli'etM {\Or S. t'he !. [k.. .rd. ~OU1" :teft s'hoo.." :[{'E!!3P YU'W' !i~ltt.ms .l.I: 'il<: ... Ei:oiiIJgt.mElipililg' . Th~i:l fr""~ ~ue S:j]ollidm-s.. y. :00 beth s:hlles. a1tms.l. :HflJ. . an 8ii!JSy stn.s.. s~r~~g'~it. ':l"hai!i sill:!i~~h&!>thAJ.5.e:r Elidll:! a-'I'libEl dl!J!J'r~Jf.).tdl fOO" 10".t1!i Itch. chest.1l_.h IJil.]f turn If ths.Y'DI!I.'t.r1l)'tl .ll' necli.'hi~ .~he~t. Hold.id:.d. !BioJd d'fe.s oo'N8:fil. Y()U1" Q]i!QwS .''(If"he:ight Om!'Elith. iiIJ.stl'eten :s.!3 yOOIt" '!J!p:per body (9Jw... JL 1!Iuw.gooil ~0 do.ar. 'he~.Jru>.Ill'd: .whomi1i . KEep.~ear!1i!GU1" :nead aidej 'W"ay.·wuy' Wid IPl!:li~ Y{1uI'nmds ELt !lioo~t .rd-er t1JS }lOI!ll' . ywr hl·.. dJ~ll!!.t:a:m.O t\OI" s-ru BlI!J:'~..foI"wa:m F!!¢' U'i!i:! . S seends.!.'i-t lJIut Sind. 'i!. }'"moUlI' 'Q._l.d.t..lIlde:R5.:hlil1. '~belll Jift.ll~8 your 'riight 1.S t.[:'he. f@e] :III.~ould.sj'. eaa bill td:nHEl. Elilil.my.:'h.i1n:1i1.Tld_"I_ ~~.1JI1!!. fur .'h~:.

SUMMAR'¥ 'Dr SJttFt-cHE$ ..nt wli\ct~ :y(illl h~itc: ~!«if:l~ ~lMr. ru .1(.&50 ~!lJ "C ron 9fO.(..5.1.11$! at iii paint 'WiIer.RAtS :~ ~ :~ It [. .!ili\d' n~"t a:t.i\ta!f5.(JIU1DSRS# .!:Ii ~i.mB 8.lDef. ru m bsit'i!i!r '00 ul'Kle:rmet>c1rII 'tni\llli 'le! O!leF~til'!'tdjl.c ~ en .E! :J'DU (:ilFli :5'ti1Eiu:h ]t.A ltD' A. S:H..Ah. .

H:D'I.].v. This 'k:t:I...reJ.Q. [I\!I'j~ ~!scQm<tIFi~l!! ~~i? ::..8.r.(Li!:::.u: .d. :illut fbI' 'ti:b'>lb:b :ll'e'Ople.]}. !to oot o'tt:r~fM~h.EL:!i..oo. ~fthill!J:'!iI' is . ror .i't do a sei'£C~ of at[IfI~i:he!l! rer' if>he !ega.teL" . you know ifyo!J :hawc iight ruiktcs..!. plB."iJ.d. w'iU i. :F.iiDID.JjJppori _yql.~~nl[l!:g' >e~~tfl: fiI~i1i1m 'C~!i!lq~e~ Thf.pDElIrtian.!dli.ii.l!!Uy m. .s" [iJi"td.. of :S.stram. niM.'~llt¥ 'i'i.iB :p!i'in.f!· OF fuja'olemad knee· prob~rf.poKiiti(!Jl of tblZ: ~((\yilYlf ~~8 ~J:!.tdii.ea.betiih.lirt.aU liJ~:WfiI. lat JIOIl!Il' :[I'.posiljOIL 1~.ql..they '~a)' ibe' '5t1:'et~~hed e doti"1g ilTI9i :streltoll" A :nUMlld·u!iiit ..ibQ'WFi ~:tejl1l b(HldiJ'l9 t~ Mt!I:i~~ifiirll!fll'~ . Ft~Iir'JI:r~ 'in '~tJ.1Iot Utili mu. Sind .A Series. Wliilll ImOT>8.~D'.trw.~. if l'(\(1j aro 't1gJJ!. U. :lreet.L'l mtiila.iill:' iai~C..(.f.nii~ i~ i:. ¢iil.!. feet ffi3Y C@'1!I6ii! g.I!2lmleiFiil: In an~f!"flel«-. ihis.Q PJ!!lil" handa ~8~f 01'11 tho 0'!LitBii~8' . CaUm!bn~' If YOIll ha. Find 'pl1~~iO'il Il3gr.c:n~ this .ll !l:8l1I h'O'ldi foi!" 2(1-00 seootJdJs.f@billl far' 'i:.Ellr.!ilrt ' O'Ut to.u( tile: c.0 .l~ Mil be II1IDtit.008.li.iti!!T.espe.Li!!]:p5 .il .O£' (h~' ki1. ' .ei!iDle 1m.~!:d~~L!1l.I!nJjt~~gMrJ i!:ir.(uhlit]c. y'(Jq.!Jih Qf ill sire~ in.ill"id u~ilr<£lr!!:Qll':tq.lM... 'lilla' Dfi.err:lt~"e~chu.ht! ilI:gs. If '~bt 'W'OIllIIl[J. lil ")0' . o:f:)"M!J" bELhmcil! 81]~ohtJj" fDifW. :t!)lJ..ll. }'llIill . ~ n~ii!~h il:me>r~: i'~i?lFL)!' It ~loW!!~ .L'Oln fOOm t:he 'b. qiti_~i]rl1}l2fls" 'Fbe to'll: POiii:d£i:i:'" will aiS'o liil:Jlp .nrn :se!fl2lal weeki" .tr'etches for the [!beg!S lIB hilnti::ar: T. .i._ O'r: tJJ~ :ililside: (!l1:E.

@1\13 .m~ n.i~.alten 'In:ii~'nOf !p[I!~I]eI te .[iut '!.at !9-{II. iB :not to ~Eit.l'eu:'h'E!:.!I.!g~lel'~~i ~f In. hil::ilil.I.pu4nt8t:' !llill£!l' doing-tbis ~tro-~h.t ana! 8hfl:U:~d\e!". sit w~tb_ yrn.E!l'Ci~E!..i)wer your heeJ rowii't'd '~n. P\!it your J:iMd:s inii fi'6m ~1 .!]eI:1:YJ]~~L:Be' i:al'eful There may be !. Ia :As we 'g"f:t.y..l:Iabd :to!!"5-'lU l1lece:nd!!!.'i'ieMmili.adual1y gEt .::!:i !.the knee of'tnE! ':Fh.t.of y!JU1" L'OOt (plama'F fa.e. l.r:t1l:. 'iiilG: {lti1lCt. .t. ~s gi'1:at f(lt il-3ghJt.l.our BJ.011l1y' a ~i')' sligh t stR:tc'~.'w.](irwJy lean h::u:kw$rrl!'l l. 8 . :Be Ii::!3iJref"'l.t.l . .gUUl:UiaY'. :Of' !5it~ . ::.'.Lhigll 'ro ce~fJtl.i~ of lE!iI1l!.jIi!]Y . s. '~ of ~lretd1 .t.:t_r toes '!J.st:tQtelllilDg r'l:!i.1'D. :~ ~ :~ "C ru m .. f~elR ri~'ht.1.!!:'db)'@tL (~ (a]bDil<'(!). & 'lPat~e!1t_Gr. ':Be sure :to work bo~h r ll.1iiiei&!lg:aln~ 'ilitrer'e i!i ~ IQt: .rn1_ S1. Iha:lan~ ~Jlid tl. !lJii!!!' \~¥ to iI"'EillI!lOOE! or.eten r~['!fuer. but to !liS!1l 't.he jiles.llf.hm~.'hat rl!!~1good and JlC'IJ CcliUlIl10nt.~biJflt ~~g' OO[uQ off nu~ gJ:'t!lll!Iid. :Retu:rn i!<IJ to!l:!< .~oo'!ii!ill"ai1l'l Jan ti:le' klNI.b~0re anEII alfiter ..9.. Tlil~ A.ily fur i:>-U). liendCimJ area. uUIll·ll.and! itiJ!i!i3.I\.ti~itt~ it..1etl. arehes. YCIl will ]Jl.~f}d whHe l~egni:1'I1'f:bfW'o!1!~\d! yo'l.~nl..l:te.i~ srreteb s.ILmJ ttJ~ 1:iott. '~F!Q'1P.I:!i.b~y f~I!IiElithat one B!J!i~e :mol"@' flexible eJ!il!l!n.iiir.!jn. .1lesuld.g(i thil'Ci!.ii'ete'b 't'he.\I'l!:: ']l.h~ ibrnlJlro p~SW'. A!:. l.9. al"i~r~ \!lind alfChe-s.I:!Ign:in.fllnt to :srtJi. Hold.t.1I .'oba.Ei~iJ'!fethe .n . If Y{lfll!!. '~Q l~Q"'~.c ~ ru en t1I~'~Qrtr.:g'.e .tn:€:s t.l~JI. O .nderD!e.:l!I(l"I.o.:nee) with yom" chJB!l.anq tM~.' it.rer leg!>.a.!:!" 'thjjjlln Oi!1 yusil: .dly !l~J.(..dlilUes 'bEil!idoTl !n!!\IIi I1IEeds .!C"'E: ai.YoI'llf! fiJ[. ]!I.ruMb.. Dril!ig' the ~.l. :roux' t!'Jr.!j~8< ~!i'&:~ K!~cn.w.cf cns f'OO!> ahlloat .H:i'f.~ I:!'. ut frt(j. ~~ ~Id~l ~ .e".1lOEll in t11i5a P~iI't of the root.'~I!'Jo1fH'o.. dtilJjgii~g by . "['.uf 'i11.rrow yU!!Jt sJlIo'llldllr en yOtit .lj].!~dI t(!.

1!J~~Jliff$ . Tholl! ~j' . frunt. .1~ [QflA'llOO Fi)(!t. knee of the {tJfl'Wm leg is .i!!aa.t Jnp cl:.'i: lIililOO"JiiIIl1[j. 'Y.!ii . t'b. !bE! l'Ell:ll:.re a'Ff~ '~ight al\'JBi!I~ 'Or !iD1E!III1E!§~\. If ¥!lI!U Iii\al. This w.!)'f aa~! ~ii!~ Uoo' i::oii1i1'!)~ ~.TMJri fOrUNlJ'fl or~'Jw.He ~ili'!3tul if !'i~~ ~I~M· ~.t.hebeel of the. rn!!lJ'1e leg' fmi[I(ll>EI the. C1\il1 .Iil.c 'StJje-lchrl'l~ a g€lDti 'S'lJ1 ~ m for 1tJ..ung .dl'i w~~h ~~ f'eeUr~gi.~er '5it!"e1ict! ytJU ha'iIC h~dI ~i1fe.S~lfr.oo:r.. - gN!s:te:r di!i:t.. :ll)w~(J:~~e.f~Je' r~~r!"g' (o~ 'o'i.'onit m the IrIllP (lU~aa6').:M:I minutes. 'the .~ErCJgl:ng t:h'l!l !pC!!:'liHML {If ~ljJ~ kne!!i QU.U!: is 00..i'W~ JWv.oiJ:l!J.E ~ fa .e~ a:ndi .'j-ttletfih_ .!Ic'k kiIJ.II:lUe lfJatith-.fH.e IPfIIQ!b!ceff!i.~I~h kli. 'ED 'WlUdi Wltil s~-re~h the muscle.CJ :!lOOt ut ~E.he :C.yOOIl":5J:!'1t the dift~ep. :fMt.iEe SOO!lllM..tjl'~t..s: '~1lIthe fl. ~J!\':ltie ~eflirng ls en 'II'~ ro ~~ep ~u:r 1iJl~~jh~s !d'i:!~i tunE!d!.)'Vur' Ji.Ie~n~F.etc::khi. you" 1eei good the n:~)[j: 1mi1l'11i11il'l9J. ~ fij ru e~!io:r n~c· ::.>e ankle.. """itbllJlJ!i!.l. Now. :rE~l U:d..lIill1!3E! th~e i.-20! l.het'~1!ii the 'b.oWll~ O'f' w.o ~'O!J flfid 1~e 'Iug.. Vou.:l~'hll.tL th~ :fffiPl t: "-1$ hlp i!i!'ld 1P(lS8~t~JJy ~:fll '~h!Z: ili.J:rdi '!..!'Jnkl~.:ioe:t.I)Ul' (llther [:JI'!I. . t.e :hi.r. iAg TV) and feel far . ~Ji\~ '~~e' !i!!r. ~r~.i!!~·lbe.H:gld :fOil" l!.di~t1~ ~eJ' tth. .Q..e . should. s-t-lletcl'll th.yj(e: '~hl:l" n&J.ol.ps llild illgs.!Iite ~n.m nindc:t'.fE'{Ifi'~ y. Do . 'tbe proper ~t..e.rJ[IJ' the nap ud 1'~g8..ol:J.~'fIo~ ilrl"(l.

j!:knee (j. USi3 yQitJ.the !}odlr. 8t. Nf!~ ffitl~ j'iiHU.0. lillg' (fig.nipB dQ''ilrnw!i1:t'd '~O'S'tl'eteh ¢he i:rulide il}'!your !jJlipe'l:' ~eg (gJ'oirtl.Y·low..eg" .!rle. ~s '1.I~g'. .EI! to .:t liwld!s f£!t 'll:mlLm~tjh.lfi.I!!.' tlD.. )".p~and :puas~My behind :th.~It..ot lmJov:e . . hwlil.[]UI" srniJol.!lTIt SjIlea.cl:e. be:h~:r:Id a stre1Xh fn:r th~ inside.~t'he[' '!l.n<.'wei.2).'h.l" 'f'~'\Olllt knee 'ii5i dJff!I!.jJ.ell. Hold an 'I3EL!>Y :!i~~b f[]!I' 10-1.2{I :!i_eJl. . ham.g'S.l. ..:I!l':P!l!'T' hlllf111'i_ .OUl' upper ~.' . Jil..13 Th~r!!k 0 f tnE!' :front.IilLde .cJ. :!i~~fili'llll> the .j.1.rt:h!3 :fijt'l'wEl:'.s.iinp. iQ.lQ to iStl's~cll .eM).t foot·_ '!Be' !il1!liJ"e that YOllil.knaa di:f!l!dly } uoo!.l (!l!:I!J1I.st.krw]y t. :ro[]'k o'O'er )' 0 ili.Ho!3''knli!iB o'.n!3[.!)1Il eaa ... a. '~tl!3:iiDBid.to ~18 ~ .S:~J'e~'~ W=ro eeeonds. H.uik r:oo-t (jiS" 1). iile ins'1.j" l'it~p-fil.if lG-.e. Iiiif.O'uMllini: odJ 1Uililt i kaee filfld pgtyo!. fuh':Jy B~!"8i2hi!.§~llJrfI.i...I.the' ares. .i. s~ret..y:: Wjj~h.l'f. ttll Iii !:fe'tli! h . !b.ytillU' .e~h oo~b]~~" Thie is .~J't.R: :rQ~.!!r ~. Stru!:'Il:llIbMh j!l]!.r.e'kh 'f'of' liiip flexibi lit.llTldel. Ii1li~di -Ill oomfo:rtEI1JiLa .ght '!Llli.d!t le.Yti!lll1' b. Iillift .l!iJ'iatu[]!Q.iln.1ft! IlI1r it 13 cit :Ul'ld u.r. 'flf~ .100.t!lrlo. hem iSi1~~(e ~'he·pi"ef"'~~1.!!ibove YDIil:~ i!l!nkle.s or.~__g.fiji.Uy ..'J[' the' ILi'Jiii:itiM.i::.ft:l1:e htW"k.OO !i-e.tr.e . 'out' :f"rnnit.'!lO'W. 'i:£.i!i.\I!_1' bQ~y :rQW . :M'(!!'i'e·ymfi.t :5\t!I:'. o:f J' mar hip g'Cimng . ]DQ' 00t:h legs. B:y (rn~ ~!tH!!l:hUy e1lm. N~~ hCiJd an .einent:fi.lIIlDl.oId :jI!mi pay ~.ch 'm~h .cll.ll.:lGwC!'!"b:yjcll .llill.Btcll ft. tl) the ims:hl~ QfJQ!.m8!ny d:Ufi'Bre:Il!'~.g ~1&8" you.er.9. 91)'0'l!J-:Jgi@ . a:ud b"tilloin .Sll.. Qf t~c :FelliI' foat ta.!g M fl'D]J."Que" 'h_I..(:k kll!iJi. saeonda.L3 stM'Wh y.~end n\lliil" knEii3 aincl! :m-ove'yOUI' no .t:T-E!8!f:e t. th~ kaf:1il jolnt.0 ~'h~l'!ib'tlthe i!litJ'oEitcl:t by !ltent~.. . (!It" the ~tmt.hip Y.Cond.unJd!3.]l!!3 lml bi:p .¥CII.ngLn.g.h!!.cIl)'W.f1l3. Try 0:[11 tile o't.T=.:'Q .g 1{{I1tIIi:' ~p'pel" 'ood)i' 110.o dl"e lnl:iidli tlJ' Il:n8!nge .'1'his.' t.&-:.l'h]er.Lilktf!. i9Jre ~].<md m.An ~xm:IIE!..ght _ sl::LtilIl:.'fum t.

6t!'. .!!p' _yq1.itwn 'WiUdwllleng-e yO!.. abmlHlI '.d f:u:r Hi-·M .::!J'L·exceUelll.@UJi" :rnr[)f~ leg dhsctHy be]!Jw Y'!JW' frout kl.. !11othe-r. Htdd fu..of.]~ ~'t:d:p mi:apsf.. P!8!~ :lm1J!~ HY.'~· iU.I:iIr->efi ·M.CB.[ hl.lfri."1.!a:'.socC!'D. the 1J.!tteh}'!lJl.Eii. KIll!!} ~mn~ ~t«~~fliUqjLli!3.lffilJ.th ~ 'i.111l'!3~. A!:'llf!!. 0. k.cl. .: .t _"'h'e~ehf.i.llJ.i.nE!8. ~~OOJ.l" 'hF.' to:~I. W±t'b 'the arnhle {if.QII!!!.gbibi3n.:J. :fmrd of.hi:a pos. J'[]~ csn . The '~I)p of' e8cb mh'e!lI" 011 Yol)'l.y...gl1It 8.y t1..i'l!I~r.@.B:i.I.p UQiW"T.amcl! :t:hillght 8uEJW."ilfiltdi.!'!.uki:E~g :...!' J!t(!(It.L'!.I~~v.'! ~lJJ ]~I. Tn~1:Ij..rl. the f.l'f pE!'l.h~p £.pr '~he £~f."ffi·!. .!i. J'Dtili' arms to.1J~~~ ]}.!~'k 'kg mll.Jewer 'tnefl'<Ont ...tirpg·I[jIJ'j. SUMMARY OF SDlBCH'SS FOR LEuS' o o '::>-.oJ}''OU1:' :hip ...LW!..~m' h~pd{!rwn~ US!3' 'w. Tihi$ !J~~'h 'rll.lfl.h:!!f. :~'pe.t\ '~~me. the o~·be['.II!t .fr.:r£llttih..ltrf!tU::.goold flD-l" yOUX' l'fil'W'EiI:'·DmAik.ght (ve:rti~aU)- .11o'fllol' 'lfut:: fi-w~or J'1iY!J..l'Q1W!I!Joi:e3 ~~:ihllitJ''iu 't.h[]ill~ lier.aiba'V>e Y'1}I~r' [k~e.l !f:ie.~IY.!l!:!~.rlJ'l" othsr ..~n th4!l last gi:.h'!1l. DtJ 'ootili'ii i:!~dl!'d!B. 1'10 st~[t..E!ep yti"1!Il1" UPPIi.t H!~15 ~t:W"~&. .[i.knee 'if.'tlu @:n:.]] tel' baJam:_oo and .iii:" itJuelt 'kil~c is 1jjoJ:f ~I.ii: bt!d.<i]:l.b HmJ..8tl!'!!:tc_b at the i38W".de..AJag.~r!d8 iJa:!.iit .S .!} .j" iflIIlu.:!lr.fIjjJ ~G h~J !!)f ywt foot. m.ht'lll~.o!!.iJ) .prigltt.n "tnE! next '~1.5tl!~ig'htii!!i'.el1~d:!!Ii. til'!! jlO.. ~I!. 'F.~ ..HIJJiI. j. ARe fr"IJlTit.viil.]~Jo!lil.!!r ·t·h5f:!i·fri.e~d'!i. Sl~a:t1 . ]m...

ip. lJ:9til y.:iftlJf/Ji" hrii!. 0. it. .t.s.J:" legs.~ . mtd.. ~y ~~la'r ~ilJ ~F! '91i:i. )1'DliI.T:j.moot~y jim tile b.b: YUllI" ft. D4._U''(l: re~iJiNed.tri ng5.l!I.at.OII:! .!:Iud.! j.not.:iilllswd.: of' ~hi..~.!tr. and Nalms.l. y.~ (b~ru.~strut.i.rlIlitcih.!ds.t!:h by OO¥. ofj'wr [egs.i!ih m the ~oj~.!>d. li/loii'tJill'e.0 '!l:nis 8t!"eJOC~i }lOll 'w.l~~] I.let .91 easy PWJ5€I'for 10=1G ~ccof. 'When..SJJUp'i$' ho1~l ~1..gJti) EHid bw.our n!l!m.!olllileel ~p.!kE~tOJ' b!llunOO 'W't~811.. . S!:ml :iin.JJ.YQ~e-'lr re:laK phyf.g' ..bi:!1 ti1:i:i.the llowellr Bidc:'~ H.(Iu. .ot .Ili:~{I 'j:rJ'cb) dW"m.tl:ybe'. "1bu. l:ii::ffib::'l:iI Wi!tJl yom" 'kJj!l!~ ~!ilII.str~. S:tle.YJ!)ilII .~ . . Daal.!{Viii fuiSl ::Ji sll~lU.:'l ilbifl<l:L~:!>l:l'!JlillIa!lJ["~width ~p:att.l:. U :!:ilillittW. F. f'oll" .ck of )'II!'!.. n tasy strollC~~. let yowi'" Illet:k.J.po!riititl([l wi.st.khes. S~_reM.t~ :lin.I:cil :iB< :(I. ]lEliDJ:.!JC! net.:r. Gt! W thl:l [poInt 'Oiihr::t.'attng: g.?~p .:k ii}f thtl: k~I@(!s. tha ~:r~a 'oo~l1Ig stteit!ihstl!.il$ ~Ug:h.5" Gll'oiiil1l.t tw::k w:l[i also be stretcbed" hilt j"(li!J win lMi this s~ret:::h.j" Pj" 'mel1!t:l!!Uj' ~C1:noel.~suaipt ahead. 61~'ly bli!~~ rQrrw(j'l:"~ ham the htp~.g tlliB £itnltdi ~tJ y'UiJtr" low0r h:.

e.' .quad'i:'ioops Uflll: ibhm.y ~1 tlleh !l)'!j' .lso..!)1]!)·.. """ ~~J"" . lIni!!y ~I is. :.ld :fo!!" 30 sec- QD_11I~.I'n.emlt['ae:ti~jJ the ... ~.. 'W.!l..ail!ii!:ud..n'bQbly ean t!iu~.t~ti¥e.lt t. ~m]f1Ol1. The' primaif}' ful1i~.u.IJi EL:6')!dn. IIl(ff "thE! grjj.. bi:ll!lnei.. aJ!Id.~ ~. 'J.a] f b .a'iM@rhack..Y.rod -R1fi.g.S. Iri 'Kma b!l!m!jl.P .. !rtJi\e1ith i!!~ fJNf T. jJO iI!J T~tt'~e -..hamst4"uD!p ~.ii:!' MmSrniI:Jg!i..-SJ.-ble~.I('i'N~r b!M"k.hllg .Jrl'i . .i".'D![I.al'..knee . Never bl'iiDg' y.~.jlJt .r B.pt: liIilofe fl~. 3fJ2-4f)5~ ~['.. The: C(fl.~yl.~lfflhard and tjg'&it~whi~~ Hl.~l:Ift .ptisitlw s...filldi thw ~i!!rlId(li!)W.'Ya...".·' cles Qf'tJl!e l. U..:!I!nt .you an!! hOOLs£hi'~.. _.position.o:n t:!f!~hQ quadir.!lJ£' ' tihc. . wm.ii1ii::ld.(1 'in!!:h).8Il!l:aU IJ]._ruigmt H'g. the ba.. 1.l~.. HoM ~lJ!~ i{l-15 8soo!]dli.lift~l'iIg''&r..uncl! p'p.Ili.oUXige~" 't.!Ilnn:'"t.-.tJ!!~@rt~oI...!.t. . Teh1l!~!f!iL n·s e!ii~fie1i to.'~ a.:dDIii!'.hU'J'bant . M'M Ittij"" hent-lme.N.JI~r' . '~V'jj~ J. iIl1e pofnt 51!rekM'i"'!lI! j'~ !'lot Ql1Impe....'IJ...~.-width. ~ ...l!ad:It'iJl:E!!p!':l ~ba'w:{].-II .].. y.l't ~I!IMe:r:. (~~ '1.mt to 8l~" feme'.!Ilf. rn:l(ili:i.arll. Ifse the !big' muscles ef'the upper :I€:gi-'i!!D stand. Sitiilg'i:d.. .et!io:ntt.i£ep~is ta. After boldiing the bent .y®u'~ . . tween .rntr!n. ....~ m'!st relaxed.""~ ~~ .:'....Jure (!in' y{Jlln~ .n.clL of ]m'ItI!1:' ithi. 'Ynll ~r.!J!ikeF.""~""'.Fhs bW:ik fIJ!lil8~lun. .n. IffiI.EI!I:~i!IJ~ thE! q!J!oor." i~'~!_ .iible 'Ibo tol!. .jQn. 55'. looked.. 'lAtJ:th uees i!!J:i\g.m. i6ee-t :..'O!..p-light p'*IitiJo:n 'm'~h ' [(llIees. 't-he '~il!g.!!miboe"rto' bend k_Ii~ !lIlightl. .c~r 'illmes.' ""'i1'. IIVIJit lbe .'ill aJliISra-it1gS shli.:. Il.(1]'IP" ' 'I1i!ro~n.Le.lv18 ~trind:ple ia a.I:b!l)'l.'Q an :)l.(Ij!ld.iHIIu '.lt.P" ins~ad of tbQJ .!:itirlngl:1.....BISJ::"ltl!ms' a beru:.1t. "'!!.l the preflf.tU'rd! fe.e p!)SUiJ.a:r.edmiqug Ca.br:e:p8"ELnd :rElDm~ tt..1\. "" . .. :!: ~Hl&l:i\. .the.t.!iI're~ the ~1L8<IIlSK~' if U~ey M''e me.: fO'll_1" Wlilellle''fe:r Y(lU bend .w .""~.'Y in abjel::t.rir... t'hf djjfuren<ue bethe [l.08£0 :pointi3d.rl1li' u.--'.kit .s. ¥o1JJl IR9U.heS!d.\. Eieoo US e ti:!ooc:i"llli.li!iciJll!!s have ©ppo!!iIlUl m..: . :N'!l!X~. to OOridi 't1:!i@ snee.. st~M. 8p8:Jl't. .0011. ..·klJeeI [IliJ8~tio:n.

rlbut:e yqJ.!~.s..'le{..t1tgo ~QD .i.r to. ~fg..]' l'(i~.c ~ ru en ~.iB"llnd from itht.!I:tu:'~ :R!!!J.1t}~ t.""iUlJI.f :lIbYhl. .If Y'I:i!il ruTl!:' unuh I k! i.fOW" rv"a<Iiawr:r: \Vit-b.p~ tiilo .llgbtly OOlU. This ~em.gt\t ~. JruiI1J ' wm OC': iliJ)le tl) ine:rei!!S"e ttie .I!Ite nn re.hably £ee~ tJJ'Lr. j.lIiIuy a!li!i1lJ.Il easy stretteh.YOUi[' knsea and ~nthe bELC-k of YOILl![' UippeT' ~~rs. j'l:lSlt be\hrIJl1id .ti:'k.. E1rIIii.:3i :hI! the 'C8lf'Qi' .I\l~!. ~lcll for 10-·1 S.W.k:.' y.!~ rce['nf...001> ends. W1D! ~b. 'Keep jOtllt killUS s.il:.11 ['Ijjia.._il~OO (!l1If an.rn. otil!iD diJii!l back Or!f't:!W" ~(iweJ.kl!ei} wtth (mi:.1'J loW!L\r Dilek if ytiw' oo~ is tighlt.~1 h . \'I'm ..IIE'mli.El. Y'QW!. ew tb.~axlng :~I1i. 'IfIB!. of !books ~ rt.:l'!ilibef . :~ ~ .t@ ibend! ~~f I(n~ 'IIihefl !i~!3lndinllJup\.IILe.lflil1ioe 'bet'i!l:~e!ll hands and fift>t SU ~!lii '00. YlriJ... Y[JW''"h:.. ~litid""'Tl wlltfu.!!l8itiiOO!ii_ :00 . '1)1' ill vlle..i:niklf!' . in '~'t!.Jif' 1::1~~ighUybl3n. ''''.(Ilrr.l' '!)I!pPBJ''body d~W'[]. g .ant~lft) "Wi~h..:ll ~_1!h "'_S!J' YQI.a:t((n.!!r . :blJld.. :By '~1.e:.!l!ri:l(g.jI3.hlm a !2ltru:r' oW.purL .n1 [p!38!plk'i I::UnIt1.ille~_ 'You wHI ftfid M easter M l-~!)ld.N~l{t. :~ "C ru m .I'l' J. .rtIlJ' legs atnr~~t i!UlIdi ·reBi:upnght heels ne ID!l1Ti!!~aEIn aix indtiit. fu-EiI ~ Ei~'n.yo~I' f.tltiB ~tf'Cwal if ytr!.whHe J'ID<Uoorliolmlil:'..iCIln.:!l can :ilJiist.vcigh'~ 'boe't"'ll:-ee~ . Find! a b..=.1.!i.l :~Ii.Y'l!i!lll'naodl3.l'llid3 m:li.:n:l!"c8in lJ't11t!e lowE!r" D.11Il.Bt:t'e~ :Lm! .lUi:ng yi:i~.YOIa:!' 11!!'I90and! D.e£ :~!3.l!.J.

OE:S O:~ both 1. ai!.It 'i!3i !!!.ultt m Eltre1:.gaat the sam!.~.'!3t.g .'!:" fing-e'1:!3" ulltil 'the JlitTi:!/ten fee:~!':l 'n~hil::. bE!ndi11g fOlrW.IIrd at tme' :nips 'in 8:. Pull. of h!. .Q~k :fUEL'l. IDa. ill 'fjghtUliQSS ani!.~ 'tneSfL'l'iJe 'ti:m~' snd get the ODl.~DU.tifl([. !lISB n ~IJW!3~ W he:llP. 'Be tl.ch botti 1e_g£..:a. dilJ~.o-!.~E!.h.Y'~1iJ~I!'!i! ex~~.!I!F. amlIlg ' . SilllZe the 'ba(lik.1)d a'l.@bler'ff:li.d~ffi. . 1tS'l.l.'rI:.dj~ j'Q~f' lheJiid fO[r~¥~.bi~C1 th:il:1 .~J' gg. p.'rna}' need to lilt.DUll:" ll1:ppi!':t ib::1t:k fl'lJm.! t~m~ iii:' .anti' .SE:fBtdJ..'OUr' '. :itl!"~...~~h with botm..!th Le.:'h.dlie!i :5i:lP'wrn (l1lII ~ge::>. 1'1:y to kee:EJ' Dill! O(id ¥O\U:' 'r.in these pasi. .you!" bJ3!l!k tc..egs BIoS extreme'l}!' tig'nt .!:~te]y: .su!3kh. ytrilJlfllil!lf furwllOO '(gs i~Uy!} :~!']l 'i:he hipF.wn t.. :5.g YO'l]tr hj.!I1din. W(i\l~~ }. .Use JloW. o o 0. atl"et. not O''il3r..E-tJeet.J_'l!}ct £tNtci't fof.ii.~e l'el. 'Yll~.'s~n!iOCb. .pB' ~ivh!lJU~ mElI1l11ii:o. .h~:ok.ru:d. If this.c. aiQ . .ii'.. 8i:>.e:~..~ [j:!. ~'UE!kh seems '~ilI' iPllrl: p~!lI'ii2' PIl1l!)lJ!t lawsl .. Y..this atlle~l. BE! II.a[l!d1ing' '[pDsitiLOOl.i'On :tin. elf:' ~ i"!!i!Vc ~a(!! '1)W(j"t..e Mil fEii!1 lm!JIis elmff1l:lr1tJ'b~!3'.~r. 'Thi£.l. '). you.if:h.tI!retul when you..i:!'l)' t"e s1Fet. ]II.t :litot o"''el..]!!. ~11!lti{jl)." h£ill~ runil! &1'. leg.!:'.ng Y'. hip!.it. el!lLeh :~E!g aepSi~..f.. tbav~ liIlowel" DEL(:k :p-I'DDlsms_ \Vb.egprobably ~crs .iEi~ ~~k'WaJ:\d!5".til] y(fL1l'~ ~t'!1f 'f(i<l'w:ui. ~ot..ba~. .:ilflll!!liY '00 e'fLQit!gb @f a !J~et£h ~w ~ W.oo.i/IID ~.ller on .".e~ tight.!lj in fM:m:~ rIlIf"::rill'U !l)l" whE!II.lh:£!!i.h"i: 'row-e] with j'i:!1.ot ci.h. be~ . ei.&tJ.w.: 'lTQm 'mll.1!l.m!.F::.lI.rertJ] hem. If you have 'lrolJlb. against i!l w:!Iill ilia Map y>tl!W'" luwel'" 'b..l tn 'where you ean relax EmIli aii'm get E1 .(:h.

E!ithel'" and na.e.:!~. }.have. ending 'tmm thE! hips ~1IJ.L.!gfor!!£II} . . the bott:®'m oF.: ihjlll wilt ~ilcre.1)jl~tj'.. £ p'1~.!'iJ.'f}'O\l.IS ~:alrl"".·~!tFlMm 81nd !l"e~a~art th"E samEr1ImlE!" . I.!)t!tetcti"l :flJ'(jDl yiJ !!. y :~ PlLIit the "C ru m ru .t :~ ~ 5. ro~rn l'ron't you:t" hiiP.IIn.[a:::!iI.tiJ: yo IJ.EI1"d. Repeat fOir :[0[" o:i:hElT loE.. . h.om f(ffoob'1e'" ene tliun am~ fi.ru:.i').e' tM~..jJ!OOC' w.IIi!r..c.QtI! !5:ll"laiticinl.S J'Ct'Li lean fo~t.Iu"i[]~nd.I!Ii's6~ff'OFW.gto et~ilil!i-!J i::hl: ::lilllet~h:.s. HnLcl.he~d . as :fElT as is runifilfuduh1ls.n]).l.0" mll'J'. ~_hw DU!.W seeends.t:n~ hi.~ Try '~D ~13~ .b:ill.:~ nut ~ thE! :~llIi'~i!'i.l leal.LiC' enrd .::l.cl.~h.he'L' 6!.i!.furw<linl :1:1~.[t!E!8 of YOl1!f feet 't:og.p!> (~e p: 1:8"Gettirllg Bbl'ted.sJ1Ii)u]deJ.l T:'f.s.. ~ll1d Iill: your.1f'I!iu!I" foot.ytl'll C!.!i:' ow. 8! gpoo.".. ful"' 20 ~oods. iill ylll!J!I" ~~"_ b Y~11 :mQy U:~ ft'1l-1 a.l!ilriJ" }._If ~UliJEi_!il!:i:!J:ry~ !hold! ODitO the b3. tili}2!' Ci[J!tEi~dl3 o:f _yG'IiI!I"legs Ji. ~lrubl:h.n!! stab-Ii!! and [lm~Elln!ood" C"nntrncl: your ahdkiminm.jA]!re~i)'mfbn.. .'t fbi" U:.'~. {~.1!l)Ve!lT.Ol.Cit ~I 1foW" ~0.A.:!Ji tl'fluble bl.Le!J'!.ii~ttl JIiLJilJ.et :fEiJ1.ll(! ~rn .!I i [YQI.lg up place a pmow under YOIM head.~.des mi~cl:bt i£I. (.J..!!t iil :Il'ro~t .oJ ~ii!!.iill alH~ ytli!.'We' (ill.fI!l1Id.I!f ~)e.'O :f0U.li1is w.rbfil!ik 'lkriV'aoo.c ~ en 1flc"~cmb!Jr-1l1Ji 00 unti 111II l-iil Ii!1li'y. 'F.g.. glii'fil1y. MCt'1. a :[{I!}SP '[1000'. !J. .t.nd"i!j C!((JiI t. ~.'Qi.i.Joum' hee!s mllLJ' be: '00 .:k.nDeI.l 1" .cu:"i. [lD'fi!H 'bru. !li.'!o ym. the ~cr8!111llJeat '~hE! thighjl:ilnt..YOUT:' .f.)'r' :p. Ge~dy ~!.b]"ctt:!h in.groin H" 3.Q'f@ .Jd onto..(!iJ:"dl.. Yil.ll 00 ]Ij.l't' t~ . '~i)'we[ iiM' .:k flat aga:inst the HQ~dl 15-':. ITi:l1!I..ellmwi:i !n'JJ..

W.ln.stre.~I~t:I'\~'J iI.ouare t'i_gh.r" 'USIe Y>lJIJ[.'«. stralght .I}lld nEI.a:~d ~h[is .of :!10M. 'kelp rebL~ a ti.ccO'ILi:'fl:.~d~ i!1fthe groiu" :Efy.p . the.i eorrtraet the :rp:l]g. ~.fill IJ.::!n :HtI'ld.'p:reeedi!!:'ig' a~Ii'C'~~ 1!11~1I.iiill!l the soles !Wr.:!li!on.. n l. ends.ld r]o.Fe~\o.'bt.p:pO'1'l" 1i.:dulil1b~~ 'fzyr' [:ij.'l:nw~_ 10---15 ~OOids. gelDi~Uy push }. ThiL" te~'hlFiqe'1 or cl.Sfih1!te i!1!!ltd s~ruu::h th[s £. . TMa.gI:'O'ltll . PHf-' :rMin~81 ::Do.~t .l!gYOUit' kJlees together..l~y . .I!:.ru.. jl~~t.S.e~e'lti '~ha!t w.io8B.!"e fl. und :h[]M f:O:f" ~!l-300 :!.ght .l!!f. h.I.'o-n::J~'~ £r. (f~" ~I!I 2).':I<jde .ilffi.r.} 'with ~loi np'mb~~[J'L"'.OyJde su.~iJl yout ib~clr.tU:Fa. Hl'1. H:.f.'1 mo. jU!l.-R~tax-St.if leg" Now.e 8.Ho~d elMw !lf1:1! .I:n:~ nn the l:1JS1i1!1!!I.l'1lletei. i~~ 1!W~:i:li!i~ '111J!iJ.cI.i~n l5.m.gfjtQ ~f QJl f~~ wi:~'h gne :haJlIid.wil'i l '~_h€ and...t iWl d1!e!' pin area.pG!:i<l'tiBtb:igha.1 . try 'K! b.Jls:i_~ ~ J«IOO.r thiGns (:J:iA)il (Ht the ~1l!l!e:!J.:Yl:-LlIbiJ~ 'OOns. 11m be-I" 'liIjp 1'1.it~d5i '~I) iP~iilh feJJ:rt'i.!.ii~h j.rlt.l j. wm as JIill o.ru.j:'hgrr" W.II! SQiiAJEthiillg that will p(!'.Push ge:1l!~~'y 1.lJ!j d L'!!'.iIlIU1" leg utJWilJ. j?J."00[1. Si. 'enO'u~ 't{.jl}'!DU .ii'~1l.~I:i '\l. i8rui!it~~ .1"JJ111!1" the i'n!iide o.~~fi' 'fe.::r 001.tch the i['J.8..i!p~'Uri ~s: s~is:~d :ttei:3ist- Ctll'iil!1'ad.f"~h!3 :~[]iWer eg to 'ho. 1i:il.I:Iird '00 . then il'<el~' iliad . hii!JJlOO sl.¥l!! on.o '~h~ fltre-kI:J with .!.n~.!I. .t above .d·s.!. stabilize the '~l1Iside'·oi'Y0I!][' leg (nat . gI'OliIl Oi:g'. . ·af op. 'U~e.t!X-8b:~bt:h .c]eg. e¥E!!I1 :!!ih:'etth_ Re:Uax. . "iIf.baf.d. '~n.ii.lity. .dCi'f.U all" .:k-·t.tr.i. It 'is ilIiJOO lJ.[:.them).].s ito.:J!l'!It.eIt ·~sethe:.)lt.1ur ~"tIl):i.!l.Hi"' M~bi.1).e .. '''Vi~kI J'(itH'.m~tiJ.Y'·'~ 8t re~a~ t! :fd~~ i:n m ii. 'wii~h}'mi~J!'other ~.t-'n. :ilD.i p8['tne:r.e ~o.U' lrn~~s t.~.ib'l~ t(i' d.~Oll 4-5 :Y!t1~.

i~ Ml.!I!J.f yont' rlgl.1witbo 'Qui lmV'iag '~()Il.c "LlP''pill''f ~ ru 1..l :fee] . behind! yr01l.138piJJ. Fih ll:!.1!.t. .iJt] s.'!J:p. in (T!Jnt of Y"J~ if Jl'0'!'].IQ_k~\1'er yom' ~en )'!lUl' Y[]UX' le±l hand. ])00 !l'JJ}t hold! .ps.I'.'I!:f.I.>tJI!g !!::oo~-1e.p.1!l .~"ep file lliJit Emdi .e W 't:b& )1!1.!ilide.de'~.gi:liV. k.ged.\.ID.a.Y'O"u' :body tow'fl!rn yOll!l' left . fuT:' . "Tb...i. :1:1.lii(II-.1'd l!JTI!~i~ yO'l.D1M' QJ.l'at['.j!ilE~ aoov'@.]f6!i1i[' .:itlg' 'bEih~nd ylflil. tilii::.l.!:r rigJ:!t . bu~.e!:on.~~g YOIIIi' hips in hseausa uDclIs.hc M. tlbeae iJl!)in stretches MJl mtlike th. il!ilnl.troUedi . Cru.l!1p'l~ ~'re~l f06r Inoot poolPlc and ~Jj' f~e]J.s8 left :fbot !J'I. ..ytlI!)U.ht :[:Ihe~d" rJ.bJ:f:ld . easier fur .!Bend }"Ol. {md.iaJl of bip.t kaee.~1to Ul~ s~rlAl: r lloo't.t(Inise.w '~_h!3 bEIDk. stat.!t l~re:.dfurecM~ Uihm. .i.'=I.Elll. :iQw~r b!l1'!::k~ iiW {if en Sit with .I)". lli..the .'1!if .r01ie j.i. tildtJlie s't!Jtily iJillcl: turD . mo. :icit in ~ IJ.15 BeC']giJ .en bend Y'OIl.l['na .oI!li[' ellml.dnllllt-wist is.!j.. wiib.y 'I.Icl.IDJOO.Y>O!lI.~ ]Jooition.1l !i'tfil't 'tgJ.!~:p.p. FSi::if:. i5toobeb.'I!IB !_.ilt~iJ YQIl]_j' C't1!tire body. :no I['.left ~~.old. iM:~tl'8uf t1'10 h:gs. 't.D1lI.m.b'8lclJi in your ~ both g~des.et~h_ Get .~' ""- Ttl. yoW' :~ ~ :~ "C ru m .a .i.g' bfl!~ l'!Jt8l~e }'ou:r u.f..g Sil:w:tiw"lflLF.1.iifm'~ Mo.1. y.!lI[[U :1t!:tu.le'5!.ill)'''' Ta~ ~b~i.r.!M!Im~ time .of}'Qur {In IIlp."lbijjwl il\oJij). TIne :SphtUi~ 'tWist your' 'il.l'Jil.lioo.'g ~ositim~ i.reSi!liIiJ.el" b!)dly~ ~hiilJk (!¥ the same . H.hi.l.'hL'I: 'iF.h~nk b~l~di[IJg l"ru~[L ltiif' t. lsnee iAl3te~d (Xli' !'1!~·.:.de ..hove b'{!lub]e'sit. .8Jipcr bOCly O"J.~ T.eiiJow <!JL!J!d :re5~ ~t the oll.lif .Im.Y wi~hwfJ. head to' 1(.This is ~ sij.£i tlil'.clI·li£.ile :!YtJ'. e:~oo'W'j::.sl. .fj!§~ . AB y.p.uod. g.'Il to tho t!u:~]dMo o. It \vi1] ltl1.lb!Jliui.4IIb"Ei.piP~r :n~L'l!ldI and amn.]. Now. H0M.lel" :~e.YQIlI_ ]fyg!.ltHl tbe:J:!i ~~iI'j.: . 'r(t1:'''7.. f!l)(r th£i hi:Pfll.bmr. :tOt .Y~llHi' right ~e~. StM'~Q_h tjJ[' 15-2Q '!i.ght gj.1'tii~t .trnj!!lih.!!.g"QQ~in ~he !(t~1' b~~k. l}m Iknoo" tT:Ii~ YOUi[' t. .~ .ugh ¥our 'h~~e 'won.tb.eJIRt"it.wl!I oui!.cflmfO!l''t.ft..

S f""lUfl.!.L\f.""" ~ IA!Ii' I~R~'~' GROJ. . Ialrm.'Pei!'rtM the "~ood"' ~fdfi!&fid ll~!!lopn '._.b~d" lOldc'.e~~yti:treDc'l1 on '¢he.~~~ A~ ~~~~$/ r.~II:..3riatiM\' Pul] youii' 'klii!.HAMS1RING'.hlp_ ..fi'r. :Sllcie ~·'rtte. .. (!If i!iFeiil '~he:tstiiMcn..pem'lil mor'E!1im~ DI'I the first:]eg. __ LOWER_ B:Aele. '_'I . :r'DW" l:Ul!UY 't. _.oWu:rcl: :r'(lUX' 4)p~!!Je !9h~ll!jdel' ru~r. trielp eljlel'1ll!:!l!I.:i~. Tflti~ more \t~e i5.I- i~i~~.N'~."~nj ~v .t:~l!J'ir Q'Ver~rl 'i\liii(itiili1i)'_ too L"'Iil. iIInd '!they usua ity wml :cl:r'E!~ tilcE'i!1"' "J!\ilI!!r~ qr IPIiIWi! fl~liliblrjj ~t. HIPS.Boold.AND . h re~d~'t!:l'l~ $l~ T ~0'l4" tT'gbl ~!l!jIe 'fJ~ Tnr~'W!.Ail!:' !=--la~~D~~~' lr' U'f. ('Or' 21lh31lJ i!lE!!l10J'l.iII\IUUUIIII ~u' ..ds_ y DOl botb sidE!s_ ~t!le te\f1dw€:-.e_ '-.-.e.d. 6'Li ~ aa .!il:!l rJ:~!JS_!.. -_ _ __ __ .

~t~loiG.oSIJS"trMt:D 'in '~eJMri''OIi1tuti~e pQ5Ttigliij tltq ~bet~j1) UrnsiiiJn :nloo~dhi b5i~1tI ~K!'dl N~' ~1'a!i."inu~J:l~l'ml.:W.arl!l!II('.ome i.ll. by i....Sit.iI~ .!- ft~~la rhj [15.' Your rnLi!1~L~~.itLJr.:l.l!r'e • H)mId.and n.u ~~Iil ooli[~i~iwhM t )"Ololl f.~tlIi' bOO~ ~~ii!d:f for fn~il\e. j(fe'~h~. W bEpprn~ ""'GIDe adi!ie and! 'fiL .e!nil:. Ife!. ~ ':rP.tl"e1!m..a I!}orrii wtl!3l'f! ~im !fa:nnM.!r !iti!3kl1'in!!!1 liI'1"m SitJ'Mc!ili!t'l9 wil!l1ili fi Vallii"' ~ IlfilliI:~ tJ.rE!lIth~ i1~jllillj]liiy. !ii' ~ to 00 ir. .!\E! ti...11c it. dOlil't ~"'!ilk!"illl!:l .0.let tIi1!i~!itQ"p ¥Q~tIli!.~F~"Yy!ngl'~ !i ~ .mli)t boo utM}P:l .f ililID ~~''t f:clI.'~he: !otef). J::O nif'!'-:ita Ii) I~ p'lMi~jryJ1.'t'Ir.C!o hilt I3S~iillltY.!'"i!t'wheJ1..\I!ir.im:d ~~ 'i'l.:j ye~!:lelf i n '~13 1:J.ElFi3ited.e ean d..e a~ bei..l!l"!e '~'I..f ~tJ!iililhl ing: rr:Jc"ei~e it ~il: ~Ii\'l\i iii Ellbfll~t< stretdl J. iT the ~b'u alE' c.·pl\errrt. ~il1e if:Il#~~. ..!r S ~ io!OOer~ .e:.i)'..100.e'i'r.rJ1\~lthilTlg k!3~p:. :f.~ Ii [PFQPr.or:rs ~ith wh.er' as !foo stlettb.a'_ ~5. I:a~~ Of.ll3ii!"J '9(. ~ iFE~'the.fljretcliJ nk~ it .om.tJmpcrtalnt fattQr:~ in ~t~.:tOt:i. iii' ~e.. <iiil1'tll'lo:..j5tr.At th iEsi t rme Ii ~E:t'i5 g i!l! CiW..'lar:lid ·~I~..lilllf!.i:!l!iidl 1't!~pil:iofill1!:l'.ekh]rt'Q_. 1li:! dfj!li i q1lle!i £j.r:IIY W.OO~ do. ~ne Gil tkrie ITiQ5. !: 'll!i I~ a~!Hays lIiI1I<lk~.y '~' 'WatEr.~h~liitl.} @1ther 1l1iril"l{!l~.UteEi .:~~!"! ~Ie:~!:tiilit)'_~l!R5t [Iearl"!'~i:i<'5. :ril.!r.~~I":il~~~" ~ .'!].:d..!iie alii you bend 'ftu:w~~_ 'iOO\ . fni!i1c:1W!g ~Illft.~l.IIil:!(-eJCDi.'C'.'b.eT!5lDm1!i of Jti'ile II!i!i. C!i"1eF~Ol:! 'r~1 .3II"1t..)BithiE.9h"ter. t 1!)1.rd. U!ilt!i101"1 031 liliil..WHlIl1t ijf..lt e<tl'ler pec<pt.!R]I witiTh "oonE!1l"S. :!itror. $E!kh de:e~r)'.: 5.: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.i\ile~oj:n91 it. artid Do ~D.e-Kh loi!ll¥ .~c~ o'NhU[!!t.i g!~_. h .F..lays we. .!' ii 1WfJK i!!l~0\!.F~I' '~ec.!':ie~.n1rt9~ ~'i: fi ~Ii~mt G jl'>il:l~~ ~it.!n't' £~f!i!Pi.ei1f!91'!ii:I\ilI'..hE!n if lf€IllI arE! ti'grn~:!l'f' 1Ifffl!3~ibl\f. B!oM{li~59!t!ghiJ~j[j.t: ~b'll:~e~.l"ttg .1J. ~ iP-J'~p-!!!r!r M).5i~ri.parh. IDrink.!5J~.Ei01m. rill1u~ e.fj~~I~ Whe-Fi you r body.a.1ii~ I1"Iop-etl"I).

E1' th1l= back 0'f')'(!~j. you 0011 b8 c:kw.ft!JfIdh:.11" ehest.J]·d(l<'!.~ it.!further' ..t:rn tl:JMl 'lJutsid!3}. . niOlfld'Stllr:f'ate<.Veruy (I(J1 fG[J D 'both ~ IJill ~ '!fep-eti:l!:'iiJ([L!l~ I .iiJ]gy>!)1jJ[' .1!}We-r ru:.·epG!l:ltwu. BII.UI in the E!uttiiD~' paEi!tlO'. iJ. Ell!> ww.t.!i!I_ {Alw'!ii. your ~heB~ Thl:si '!A<iU . Af!.tb 1)I!I".H~I:i.If _yQI. ~an. :kieepl[ii!!l' 70<1.UllI your: f:oot '(fu.~ or tJ~!iIiI m~!:.wJ'1! y~'Ul' spl:ne.:. Spili1ii1.r-t e~~h '~U 'W.:t!JlD" lo~!" :~8.!.!~'lI. Legs: Next :il!i '~b:i3 :.t.lim- str~.)i~cfii1Jl!lt gtraiP1. ill~ and at the.a iIW U'[ljt~l you :rGtI!l YDw:' back. a . H.inE!_ ~' to roJ:~evel!i]Y i!lind.epiin do1.:§' ~f .'li..k \riB 00 gtrcidled li:.t'.lJ.itng' pos-iiti_oo_ hoM .-w~ril.In@' abl. n'!Jit.dB" oo~h aides.Y'Ott:r' knees 'wi~n.EJ.~m13:1p.' and 1)I!I'i~r. oJ:Mlrttill.y. aLong the lJ.l'li ~s for the pro".ii"lilSb" R~rmil!mbe'~ ~ lfCIUI '!Ie"J':t l:IallJ€!' 1!I_l3d'.sitit. ID:t:..\ . Do -.l.ro1L!l roll ulj! to.!r.t:~:. 0 i§ttiIDg .de!'l . bl..rm but..~m rue:tJl!ki~ a Ul!\stTLIl.~at:a.sil:p'.~ tlllilJ: ~roMihi.fi. ~ ~Ilh ~If\. $'l#ct'iI es .n {'-.~tb®lf.e ~DWn:fd YDW" . l'OrH!i.:h M a h11!i~ ~r. J'l'1ll' ~'~ as . 1]~ eii.9.d roll.j~.'lPtGb~ni.":pirlla~ :rull '%liitl~. GerrtJ.il~lJ 1r.wer 'I~g~ BEI:Dle Be:g1n y.aW' ro. 'wi~h!JiUt 'h. a!mfli!l!U :pi~h:lilAf uoCi!Elil:' }'!lfUi' :t:wnd.Hi1 iif :pO!i'l~ stble. Ti!Jlm!.cl:Je.!i~teh. 'With YOUI!' 'head! dlowl!i.!d-) O.when QGrng.rh13 wiL~sLlciwJ. Iu.y looseu ~ the' b~tk ml!.ls'nlt .po~Ji~i(l['jwj.kUl"i:li.i!l:ra'l8i.rl. 4-8 ~ime.o:s~i.GI of~_yalllt bfilek Mci piJill )'O'ili'" ic:~ leg .}" ro'UI'IlI~ and d(l.I.:sam. Ho'id :fur 3ilil S'~~n.I .u.:'.iosal. m.~ Rolil 'wiiilml ~!I!!d 'C'1IOEl1led..g.Ii:"!!. ~ft 1'lJ. w':i:th oontrol Ro'lil iba. the !I17iiIJL'I~.iik.11" . use a mat o:r l'~g'r h-.iPDl:1ii~bl'E. 'the~e str1!lmes for the< batL If tiiJe' !!ur'fa. ~(].~ha]~ 11[iowe.Y.ou:r hands 11!JDld ptliJ them '00 ~r .e 'to rne:im. staJrt to lillliooit up~ Do no.. Keep '~lItel ethel" :~Bg i!18 ah:-.Y01.m.al' dls" 'CliOS!!: 'iI.II.1.li!j!!!.iiM!i_1ji .111 phase (if~h~' the .i w that~ with 'U..Ilt's:C!i!st ro ruetttRi'DTi a. bllI!adi 00 'the.am .e' :p.. SpiniaJ~Rolh i"lo:n"t do this stret. 'ool-BlE:l£e yelJr I :)'ijYW" :Li!}Qt oo.{)E! is :fiIl:iIlJllhatD~ ~111' woort: .

:Wf..\..biHf. Tlhli!~E!' aliI! diffi. '~fru mt:IIeY !ll:!!!!d.p.. iltJe fl!oor.!lm'! ' t .YlfiiU :tulll tbp.l" Flfltf..a:r~s af }'(I-. 1M no/.! '~bl. yo. Ho]J!i.nr.o .!l "!!Oui"'lJd.:)lll~ If ybl."'I'!.t1y I!fha't .H..e. rii~& ~hN!'Ughl the .l'~.aft1m speed at which yO'll I.'I'l..ll~!!"h.'lJ.r&J" ~fi' be:n~'as! .-d POs1:IJt!J1.YOi. U:£~ . ito! tilt _'I.(!'-'l-t¢.t.. ~:.1f0'11 prB.oac.g IiJiLll :~~ ~ITtJfj' 1l..ng' out 'Df: Uri!:!1'Ieg!:roverh. ~CE!r. :!li.(k<i" OF probliiin".Ct~~s.e~ aiWays flu II YC!llF legs 1iIawilird \!.!{-{J.d~.ir~i!ltio~. . :!iilll This.~e~f iSJfiWl$ ~'0J.'limr' hem.'.'t!I!bm after vertebra.!i.i fl.f.0WfL'\!'!"ul\d. wijIJ p:l'onably C(li1!1!l.:~ [j:ililtHent.:if H!I~ '!:i.:'k th.I. . at'1i1"reb~gJll~g.rnjli ~'gll:~ 'chgt with a ~Iftdam~ E!a$'y' 'j.!'::'Mty ~tt"t[. H{J''j'flr. Ke.)' tZYln.'lt" but i:f: .ocid wl!I!y '~O pilJft !jJi.~t_i"!liilll'Oli m{~iitlr.YV!!I[.ex. aps.ce 1118 j'trtl :rroJl d.o1.J'iJU]' 'b-tilCok'wiU litrm'b'I!ir' lip' so )'ilIil..d a~JghtJy uf!'W::JiOO.:i.nwiar . WQ..y ~r~'!!I1 wi~ the. dt.!:.~ooh~ $tn'igt(he-s.w.l wHI M able' Ito ~ijffllM l'{io.!-'l.eteh ~Ji! tightn8ii~ and :i!IJ£i. urm!i imd :ME.ut 1fQUI.e.l.ed .'l7I!~t~ ~~i!t~iOJ" Be~_aMFLili Ig~EII ~~ ~.jil..QW .!'100_t' 1\I1j1"~UJ'. ~n 11:nke yi:l~~r' t:~mf: in. ~n"j! do ihEH'I'I~ .!:u aM !t.ol'(J/Y . Put.'kB this is.tII nil'le. The part I)t .r'Ot[i" .'I.p10<'!1]. for ma!l..l fiiru..mdl bailalIi!:.'l petlpr. rell clJ!)WI~ S]c.I!n .u.edDW['.:r'. 'ud .pa&i:t~Dn IitD'L-"'!~ H. Wort: ~!11 '~hii!~ tii!d1I11I'qJllE! ." head o Iii.in9 rf:'la)l~flg.I! '~i!ll!ie. s1'retcn i~ .wyOl'ff: h1i~ .llId :!:Ii lit~llB tili18 wot'k...f.:p1n-a If'YO!!ll. !lEo Cor.-e~.04 DC) .ll.R'.. ea-n~uF!tl'M.ill.l!t .rol.! t~~.n bl'. WilU gl.a!Fe the' 'tlgh-teF. e 'i)!T!e'at i. fur' h~lEL:[I.~ cHtr¢in~I:Y d{j I!Iljt :s:tJr'~i!lr1l' ~tt!l.lJudl:1iL8' hoM YU-tIt' illg.At fh'~~ }"(n.e. !!IJ1pi:ea'9nt.h '. eil:d.at.oul&e~(.omse!f.rg lr~ .ii!lJ mudi.gr. ill nE!cI.g 00 nil] .! Ute h~!r.~'fiJ!1l ~ ffurj fe.fjtretICn. ~1.~!!ttfOlI!: . }'1J1IlIr' hands ~tly hemmidl YIJW" knS!..If .ilt bacl: l~' t~w tJghw.'fIi.V'13 ri. i~Ja t~te Q'O UYDd~0il!.. you ~ate:r wni. ~.d.ower ).!B and keep.l['Y diLl.I. :rte~. Wi'tJJJ '~Gg8.p'O!.l!!~ :IU'i.

tm~ II.Ell!! EihOiL'i!lIl. ~£.pg with ~~'8 iI.tlf:1.rUt:IlI.ibl~ ~f.ut upp. :By hi(i!'~clJiilg (i~~'I:.ru. . such '"is Ell :blllilr'f'J!" .:oon:fu:rt~bl~'f'i):r l®=l$ ~~5.cl! as falIli:ug OO!il!tWllln'ffi heeause of.the ~t. 0 M.e d!f"1.ee-Pl Y. :"o~ c ~Iotj" rih~ef!J ~elH:!ei!'~. 8!Jl kles.Ilr fllCiIll geE uriJd ~UiJljg'.t. :l!lti O'!le .i!J! r:!II:I!~B!i:.''!.~.l.liifi~ h~~p£. Rq[tIIat O.s:ht . Mil: :liLlli!a~ :mm a i:ltandiilrtg po5i~[im:i:.g.l.~ '~n!!J' i9qUlffit.'@~i.oi allll'll~l_QiI!~ ~U'! JI'(!ol....'!. 'QUit .retc~l.t'e~ljl.!!I'i!d1im: 'm- V<iriaitiOi!Ui At :finiit.~I1' ~e.di:c. 'O!!W 'EiDmE!thing' 'i.al&nedi ~i"Qf~.l'fIB ®f DU r ilna. Si..ie fill1l!lil.1I' "iIf:El~.. p"f!~.cfuo.:Ii:l ~i]:\ed! .s . i (il'f' tbl" f'I~~.Y ! ID~ a"~l&s.l'fIi 'with Y.~. ilffi:!j::i~e' t"dmrQil .[1 fla ~hm.1" ::ihr..tI!ilX head and hold.y"'l!. tn a ~~~ mmblMlid ~!lljj~~on.III.:iUbe MSY.ljlitlJ.nef. w~Jth ill! slag'hi bend ul 'youi' N .1.l.. I:llowly loV!'Cltl" J'fltlt'g!illf Olilll::' 1.1"e~C::h YQm" in '\Y.~thi'1il'~ ilWl.:: Itblli ~d.Iw ~hnber. GIlIB pt!~itw:DI t. '~j~h~a!J.1iI111i: 'is stn'bk.g I!i!!il lirkllR:i'!.1 are.~il~iI!.illi. d:IiB!J'II!I IiLIiIlf ba . H.IlIr.he ba(:'1-l.l:1" 'hgllnd6 Y'l..III' ae yn~1I oornJ1TI.g .fat! w.!'it Is 'I. pJaoe 1{f'.tM~. !p!J::. H~td f.g blood '&om Ute 11"!'W\erIlm~. .s!Jl.r. !:'!iIi8l!tJy ELOilJoV!EIUitil!' big ~oe!J.mere 'iWiy.t:rQtt:hl.r~""~!. . :!'I. 'l.. tOI' othe·r5l Voer.kli1'!R 8l0di 'ill.!i~ 'l~ti!t1d. AdlHLes Sind det'!-p gro'~l'!I.rn.v~r . are ~'ble '!iJtl.~ teG"ll~rns ~1b06!t wh~t ~O6!r ~~I!J txidy h. t!l:d:!l..ple. ~ :h!l.~n. a. m~ny peo.!I:l!l. Ii'!'(i~el(. this..the . '1ltiJdutJ." to laElrn.ds.g. d!Elp!3li1.orne.t..!ll' f~t :13M . '5ionlil !~ ha'tii: .t:b~il![[l 'wlth '00 illIil(ll!:'.Oim'iIT'ol o.lI'd AI¥!o!l~:Ii "I~k 'wlmh a i!iIu.II!Z:["oo'Utll1 ail: a tLruftc.L1tlider liioutroi.Q ~he !l:iD'l!l!I"I3 The S~yat:' Many (!if" 1!.y dtifficuH_ 'l:i.UlatiCiQ.1f j'1i1W" :bod:y .!it 'aihe fq 6i.Ol.Th'l!l squat stretebes the k_~ee9.y 'W. su.in.b~elTI5"~." :!ilXJn!il O'f~r . and uppar: '00cly: :help~ in tJ:!.i:J.w£i :!ind.ffi!.pi!f:!<lB 'Df .i~]i!m.:tLdiJji(lg .I.i~:r k!'J~.r} :l:i. {.il:cW" with I!>toot:thi:Dl.g1M:D more :ooc:k Db 00't IiWer-GOi ti1ii'l~tib!.'i. i~Yl~ 'h(:iL3 s'hollid bit! 4=12 ind'1~ ~P~:t~. te U1El outside o:f'~.et~h .bt'l:cl!: . ~a: ktit@Qs".l!! flit· :!l. ~ne"fl lP~l".U.!it n~h!!~~1otli. thera ELTe ot1:I:I.law'ecing' YOl.b~t pur:lli.J:r.UIi'i 0 IIl!!i (:iimlil~i bel i~"'!3f.iOIW!!!cr. DD' tibis s10vily and .baek.Adi:iIU~ tl!!OO~ U' Y'QO 1!!Lr!e '1!IIDBb'II:!' il. '1'0.y. ~ . der-eJl~. ~ du~ :tOoIi)!ii!'tjwl.iJ!!. '!.

YOLliT :~ni!fEs!E:e 'lib heels 5inig. thE! aq!. f~l HoJ!!!l f.dL N.1. wall.!:i. W a b'1:.d£!!'-widtn ror BE o.Ul" hifi!lo oo'ilmwam as you genU.i •.a. ]f)'tlili 1h.afi!!.·b~erehin.l'table ~jti. ha :!lit least Elhilmt.F' Y[JU 'have ..:e.mlt beeomes a '!J'ery oom~1J.dm. Q.the. . 8gatill'lst.11...bt'ly. just ..:' tf ~ilii!l1 is 'pliesent. ijisc®l1tin!WE!'n!I1~)'1!. ojl yl!!oW" tL. 'the .cgs.gmi: . fsljjj a wid stoobi:·b.I!p81't_ Slowlj'·lower }'fl.mE J.D.. .op bo!!J."tl:1!J!rnbs sbu. W\b:[~B. M8'..:e 01' pole' f'Q1" ha!.f!1_~SO sh'e'ltoi:':h!&Jl.knJl!ol:!".g. th£! gL'oin from the squat !poEli:t1~I:1i.Ill' :lruruclle ¥iIJlLml' :ii?rorllil EL '1iit.:!f41!1J!!r a:nlil1fW.ru. area.par. i!J:'e'i.pc:it ~~~C sikgj:J.l:i:f.Ou:i. plELW youJ" 1l1.or 'b<>. ~r.~ it for B. uj t}J.IIP.h 'yllml' n1'llgll!(rEl along the 'Dlltai!l.o'W :N'hirIl.wJ. 8. area. .EillklE!1iland. Iio:n!'t let ..d.ge:nt'ly . ''\i''O[JI. :U!!I1iS 'IJIU1.lJ~ !.p.f1Lll1 f!O!!.u1]o. the. l'hi~ .ppmrite.w.!I hi!I~ t"tad am¥ k)f:je~ ~oblel!!l1~ :if. HoM . D~ :utlt 'I)¥t:"n.fin Ole: :irneid'e of YQ~.:a.i.Y p~8h yDl.F'E!heve t. Y.ie' m-'·ene.tj)c:~h.iP~~i~tj'aI'JL.Il...g yom:' '~~tl\. .t.l:lil·d w:~t'h !:loth. (liU the insid~ of yti'1ilif' kU8es.LlIIclI b .!lndlilg.l!i~i!E pDg~ti(!itL as i:iliowfu on .!:hiIJeEl 'i!endon.Wllll'rJ ilJ.~ ~i!r!.uts .!tJy 'to Ul.ow your .bl'!!:b::JIli. _"hOIilM.'Y11i1 ~ruu.t11l.cl froID.YOW' hiip~. p~~:ti'l1li1i. .l' feet" "Wi.Y!!)U'f' hi!!t!!.D1etdi_. '~1I'i uae a fe:l'u.l:i.!.!. e"~OOW8 as j'Ci-U bend sJ!igllit'ly :[1)i'"ii!l3Jj'.'.I".~1 you.ightnesS! i:mJ dle ~0"we:L" Ih.t.p-ulibi !:Iu'l:. the .A." !eru:t.:nees_ 'feet.olil aneD helps .trr 15 . 15 ~..~1JJid.

fi'aiJJ'g all fh! u.!l. bQid:.'€n5ig~ far a pE!~iodi of 1)ijFl'li!1 aHOW5 ~t!.puUJ y.P~SUX(! up.' 'I!.JPQJilioliti.5 'ms SA C'K~.11till!! iilJ'N ~.iin91 s:~et!:nB..~ /~~ .squa"t J!'IlI-sd.J~...r' ~ afroig'ht.!!rlQ'\¥el' bad:~ and neek. en Y:<O'l.o:u.!n in !iilrighdy ~ndl rise .!.ltl'rk arjd~u.' .tt'Stignt up with J!m1F q'll.(ul'l"~fl.*5: f.nil1 't~e lJg~li'!.it ~'Ld..Jjr)~ I~ ~ H!®ldinili '1i1i:!'rfgllIf-5liri:!tcll1i 1!.& you :!:if~iil"b.~'fH~ f'e!t .J' Il:r.dI wiUr ai!liilp:t.futwEl.oo.~]b stand ~. .t~o!l'.:itt R. 500'.!'ii'i:lS t@ mllc. ttljj. t.. wi~~ 3~IIj}Jt:a a~Jl.n8' ~~I~MitUli1l!ii((!n anfd ~oiJr boo:.HI"$~ ~ ~ .tI' oo~'Jjt tio 'Ulij:.9' il'illiw.P' 'from the .d.DtJ ittlt di:p If'IJi!. t1lli8 }. .E 'nC'W'lP~icntfwf!tl1o!.i~m. Q. SUMMARY' OF SJRE1CHES' FOR ANDLEG.

'room tlliUS ij)osi:ti{!!'fIi.Y' b.at ·1!3. to .e~ blIlf.l.Ii W.[](!· i~ .[Urii:!' mi:J'l:'llie.'r 1J..lJidght ~1lIl a:~ 1l1'Eit..e.. i:'!:. filr:'.c .lX)i'ftg 'i'IiIhat i(S..AFlicl!'it"!!l a.'.~jll:e· m8kes it .st.!dei!l f~~ilng.P.u." .nowll!!~g~ .ring pesitinn. ::ciJ~ up. :ytl}1.ay get.na feet .atiiQJIl of Uu: fC:." aide· aind ~be:n 3i'~ up .!u-'I1fiJy abwul ..:igJritE!'Il: Yilur .0.i:t:P.OfL.JcD!t.o.)'JI)'!JL[' fest. and a(1JUvity.p'rTJp.t~ should be at least S itn(!lIG:sfrnlIi ~'h!.Art.pl'b'! 'W. The ba]m.:plie way to hel[p. f'Ol!' :2-3 !Mim~te~ O!I:' lo~g'.J§h.e 'pr..e_~Nl~I". . ]t's a Wo. ~ !'F!.ou e:::!TI ~fevaw .b1Y f!.)' o:f l1:[]nai!.cleEiP. .!!~mplE:·~ st tift@. frat ase it tliii IiVi} more fiJJiiyl 'roll' ~b .'.YOililJ.ing y.i:rnE1'·~'y Jiuilt .·j(. W~i!il !!lMil'i ls kniIDl.g PD.~.uH:ng ·t:.'~:not ![I.i'Ii'e!.!lJ. day fql:" ~VjtaJ:iz.~ ~~aR~ H)-.!. LlliLml'iCli.egl!i.OO f(!.iii V'!3!L:)' nd!.LtJi!)i1I.. fn.V0l1r :feet Jiit.r.iJ.l!rb!.N'~k fJl" lWr. :pooHion rill' ~'!.l!.. . .:t· wWy' ttl.y" ].et up qubJitfy ~r 8.'l_ A httl.'g]' for e"l.l.y.l):tU ~'Glght of J'lil!H 1Qgs This is .:=.Yu!. 'UtE! .if. JlL.!:'.!'il~dge jf ~e:d~.:!. e~. . b'lJit Ik.1~ghi!.e yom' ~.'~!3'!.!I!liz.t belps th. n .. It helps ~.~ .ttJt·· . 111 ·of & oore~~ @ins lJ4. W'8H is ilL SJJ:. Y01..3.S ligh~ wi:L:h pjf!Jj:t.ur~ t!:l' ~[l..flliim{h:(L~to.Ir:' the ·ptlh:n~of )''O'U:rhands en )'001..Eit "t.[t{lu.in.ElI~".Jrvnte your [E:!et. pr-ev(!-TIlt . fuwt [pm'QWS u:ndilll£ .ieGS'-[]V\Eir'head.ill~d I:b~ ":Dose ·of '[:.t'~do@r.[:! l..j!~ kfl1<iw tt.!If inlUfOOti!inf thetime.the !back ofy.px ..fljJl way '00 t:B8~ and l'<E]ax '~LI'IB'd ~TIiR' fuE!'~.i1tiru blJdY f:eel good .\i!~~~retd:iIJ'i9 arFf~h'f:!t1IJi.) Doli ~ g.om' .:l£ (~~ W raise tihl!!m ~oo"'li:!< your hea[·~.e f1i.p.iU '~]iI!t!Yi!i'by" y. ]'n b1l!:~'bl~ )''O{!a it J:s.gr. hase been iiltandlilllg' dla. Gliv.taLfiqjWimi..e!J1ld.ef:" Ds~k flat.wiiOB a.pit ·the· M:Pfl. im.fl.IlPedalJ.Brmlil.e¥at.p0rlianlt.l!:r f~:e-t~~in!i!t .j)~' relieve V!ilJtJ{:OSb! ~ins.el1l!.'" 'nl€:ru :iiI.~![]1:'nm ifne' :flIoD-r :!Iiliid :reBE:ing..~~ g.o!il[' haad and! the ·c..tJ:L'!::~ude.f~~ om' YOIl m. lr}'i. hfitd.ood tr:iet.lii:E!!Ilt .' 'O!1l )'iJ1..P~. a.lm.lfOI.gWl~ :low'E!J' :iP'l:d' }"Ilfl.I.po:interl tt!f"'r{jl['d .fc~t f. I an ruOO'm.. c.alilline ls nQ't ~nQr.l!!1.~hJ~w' Ufi.d ~u.gl are be~fIi~iai.fig H. at .!li r .5lpirlf! 'w~en y{.. 8. Ke~'. LY.e :i.1?.ru wnd ~ftl!lr uctJ:'t<lty is :!Ii ib'T:eat Wi3!y til ·revi[.iLl.si:..[" thii:i .at:iml .~ ifj'or~ JW<IJear~j proWum wt.!)..atll~ 1:'~i.. tw Sh·a.]1:" nH!JI ''iIfi)t'b ITn~S k tnea.oOP anne . 'roU OVEiI.-hllN'. thts ~(i!'ili~ t&.y ifY'O'~.!' wall If'd!l~~e ~e!flt :. "".o EiI. (Sec .m :reJ.P li1(J·1Q.tc.P' .

Y~~L~ !'J1J. gt~~Ji1~]J. .rCJrU.~is ~~ . tlw BoriiJlShi!rnlt.IlJiI!!Y.. 0.SI!. dmt!.IF![\!]" 'Poop~e wlliti '""tl:li)t.Qm3ie11 Md '~II:'~ '!nro . gIlea:~ '!Nary '~D.jlil Q(I.p'8l(!\\i]y frnUl! . els'ifalte ~[JUX' feel W:IA:iI.!ll" on 'Im'l'f.8 lood poo~t:i!!:m~iJr P"~ii:: ]1Ti..l:r~ ~eiThg 'thin. :r~!i!J thin.i~with fi!:~t. iFiiH if1!.y ir. 'Pi:aAlmg you__]"h~_D~s YOlJ!1 chest Q]l" 3tooLt1~1'l]hwi[] decrease the al'.The Ei!odySllan~: A. IJim.. stand.. jlllM ]i~' {tiN!!! ilill1d. th~ BodljShrrtt :ie >l!!XGi3nt!![II1.I1:. '00 lQ!"j~ ~"d.:Il' bl!l!ei.I. ' ..'at~d so' ytlil1!.t fOr abl)ut 5 ~nltljlj.~t u. 'WIlIfilil.ny. Y0o\l_J" .tJ:. :5. hdyS~fili!~" Dri:t'ot iliJ..5!CiD liiE!' o:n Ei...f!i.!T.J1i:i~illg ~1a1I! tiuu'i to :15-20 minutes.!t(:s. o o '::>-. .'SJEItIIli~ ~t up fur 2'-3 '1mUi!l1U'w~ before yotII..!iibEic'h j.y. :ili1ll.. Yb'iJ @-otild.!. 'ni.n ~dll!ll~.i]iIl jJos~)_l. ']'..'~jJ]"l' wi. .iih in Y(I!i. . 'I"1'1. bilMlQ((lIlJC dI2z.iiioo. gtllbtilig !LiP :t:rum '~!lI BodlJ.

.

oll_j' {'(ffi'la!!"~S:.n.ni.. 0[' s~ig'htly turned in.9LQiiJs.5'O[l.O k~eip ·~h.wg U~£ .y.!l!!.1l!' I~..o\. 'f'M5I slre-l. Rep. with the ~he!!' leJ.15.. [que: t:"ru.on ~rnBi~ }'llfll ~~~.[IJ. ['Dot· :!I'ho!. .[IIe-i:J.clJ... :JtruJ.met .d a htt1e ·w.t"I1~d.wn'f!la00: h as! band.'!I'BIi.I:" :!iIau.!1d ..Ltro£~._.c 1.w'h:Ue· Gl~1l!.il!1r·'hlg..:r~ iiP8 .e g.'f11 he dOIFle. 'kllli2Ipif~ ymtt l..ln~:e _N'QW ::ltJ~eil.o8 i$ f:t1i~ :34 .hi .hlind.d dm. to @onlt1'ELCit. :[oOO:W.S·tandling 'Stmme." knea al1i!!ihtly..0Iil:~ fOr :rilg~~t foo~. :!Bilo!: J:i.r ~Jrl.es willi ttJcl.I!!oTI JD the leg. S~!lli!N1Y'mO"ff! Y[]W" mp!..: :El. seeanda .. ].!!! YO'H' .rc8'~..:P'Il\it!iit!3d litmig'bt. T-i'flis ~:it]j!tu'~cl! . .ma.eilLSY stoolXih fOf 10--JLIJ. .!l!. tt with . YOOJ:' b.ut.llle "'iU!"e'~ k. Hold an .tin:g SlWt8d1.l!!~'p J'ijy!Jr Mcl\.r $tl'.A!lw ~ 'P.d~ni+ [(JOt ]fp0:!ilithlB.iI:h fOr d!31!l1!!~!llPiiJjg8nJde :IlIBx~b:ul~.:J.li.es an d ro. !!]i3t.. :!:i.1ilJi'c!!dati.Ui'" foot Ori.rEitc. "ThJsi .rr{ 8~'.!i!t. th!Il'fi .- dow.Rli..[]!IJI. JI'eBlt-e.a atreL{i_b I~l:"me·~ru!S Md Aclill:I!es C telild.r1JUIl:tli!. AdilllQS tlI:'IldM i1IUilI.fM·fAA . h6~lIionto ~t[uM'h]l'ig full:' b:uilillfruQ. lOBa.t..!fo"t.e fDUowing ealf'streteh.efill~...Ell'di. ~. Lift fuot 'll..cg (if '1:'\!I~g.oo-~ PNiF'remn ''1'0 !S'~kh .e!Yfro:J]]1 .giJO~ __. Th~.r~la~-Sf~tC'h_ Be-iiore ..yoilt Ill:fll runkil.iiIY·W y(tf1.in or strajght aoo.s.fu.p YQu..]j.ow~r buek ~l'!J..taltG :r'QiI.Ieg· !llEli t.. :Send 0\Il~ ~eg :.U" fOl!!m CI.:iz sarles biUt.(11.-""'-.illlg]'I[e i!l~~J' .!d..j'!J}UJr 1L'!'.:l!h1 ho ~~Iy teed..'f1. rn front gf yOIll.rel(icJIi:w.~tl!tGS .eclimd!.h.... _ olh.ii&bj~ be:Mnd.lse.o 0[1.mbaad. HoM :H"@r 1'0 5eCOIlid's.retc:h~ ~:jI.ni~ SlIIflPQrt ~ea:.~.U:~ t.s for Legs . !Il([JI lfiI1!i1 [' ·!. iFiJ'1Q.P off the tifo.jng )' O'"W" il:W:"'!l:!s..d .Qrtiklm.mw It e8.10-1~ (inu:~ ItlOIlJ'lilre. 'ni. H::e!l:!$l J'MI!f' 'heel :ill:'.n t'heflie . ·with.y etf':s'tl'elicli!.J.ty..D® 'nol~ bCil.and Mips Tib.head l\es~iiIl!8 on 'h. The.Di~ tth..e. rt ~'l.Ji. the ~~jl'td.l Qif the 8tra]ght .ifi:cl.1'2 ij}JOOk1Ni~ll:'.I:flidi plr:i~e·YQI.!ede 'i:lJl!~1' ~ ~iR.

The Ac·htU(!<:'I,tenden ~:f\ea ;pn;rl ;t!ililk~e ma.y ije·
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-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~. 'OIil. £i;!e~, Y 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:~", '~altt:ffQm 'tne _'!;I!i.!ITIi!1l pOfliti(!!~as ~Il 'the c:aJr R 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~i,p W ~ll~ s.it!u:as ;:fuu. JC,WJ:L:r'OuI' h

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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;tedI!'!iti',ai~t aheed 'with ith~ heel 'fi:wt Ol!!, ,g1'o'U.nci"

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I n'lih~ ~Id dti:,;~ MJglh !-l:ni&!DI:!i~deM~ :rp,Bi'iIt rnllfi~ I'IOWil:> PEld~Fi!S~ ~e\ilirning lin '(iliAl)!,9,jj~, ,!!ftd ~liiru, tf ij;~tt~ri'jg 'I,I'... as ~;;i!,il9IMti;i~ .a~I.~1INa, 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_

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1'0ft :~lip, oW~lWfin3, W~£Lr~ 'the tight, }memo !'ihiE; ,gLvt'S, you ;!l, d -~t,r.et~1:!! len. '~~Tier'~'hi8~Heft groin). f!i'o.lid jn.r :~(J....1;5, secends 81ndi, iT!!
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: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!JD1t'IT(li.tcl! Qotg,

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the bnU Df ~rt!W' fDol 'up, 'OIJl,a :!i!l!CU1f8 .!:>uppo:ri of some !Idnd ('wall. :f'ell.ce,; 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:iurIhaT.id;Sl'~ h'lild (ifJto,the,!YI,J:~!J'Ort. 'F..h~.s8t~ii(::tcl~.'in :r;o,W ,i~ t easier ttl, l.:i£t jOO;jJJ 'kllJ~,
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VM.ra(ti,o~~.Ii'JSi!J:~cl! (llfb~'lfin.gtEl!!!, :!lltun.dl1J:g {(!(It pifllH.t~d, Slruigliii:· u.h~Jta~ turn !,'I; 00 ,~ iSidill {p'E1Jf8!]n~ to tIii.;: S iljP pert), Ellfl d :!it~ti!!l !ili tliA.!l 'I iDSJiUi!' II) f ~b ill tr.ppuu- 18 g.3:. t :Elo~d'foil:' lliQ-.15 ~e~odl!;l"

£bct, beihl:nd }'GU :pllB!l1i.ng th!l!" 'W:P' O'r,Y'D!lIlJ:' :fi'aot IlJiFli EL t;1lIlb]~~,61l11l1.rJI!i, : 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 md '~IJ!~lDepS, .F,~e.~ycY!.:tr 'bu;tt (gJ'!1,~mJ) museles as YQI;:I! di;ioth~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~ :1.'1).-,']:5 seeends, 'T,lI.wUg,h iteJal.iielili ~i:'a!> fur 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:ELl[Jae a !iJ:b~ Q[" SilJi..JJJ&~g :fot' balaaee iIf.·IL·@~S~r:I' E::d;encli
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P!!:1I:' .hoo~. !.:g'lJIot su. !l!a!pe(:.".ftila.oot...old up te lQ--21) Qr1!d!fi: fbif ~ilih 'leg.e: m uclldIJe roes..t aoo.lld:i. il1l~~F.'~h@q'll3.yo"lIlX 'Iii ~ dI und hEll ill tlllil. '1ll!B£i E.~'oJd.!I1n"ly' hef.s ls gOOid 'oc! ']b.I"ULWdi i:lMuJd bii!i Ii~iglildy bBI].ELttol!l and witfu. BUJ. flY Ilyreal~~IDgr!the- ~1I'~tJ.l'fh 1.ll}til you feel a good stn::'l:A:h m.y if thil: ~I' leg ~. H~ld.t 'tI.le :u~1:'1:1 ~Kh:tkY.a!ili ea~ ~t~etchtifi i3I ~efi1i!tffi!be( 'iIlOt ~treti:hi iilIE!itl!!!itlpr:mmrt. 'fi"Q[' 10-. back. whilllB IU[llnng sl::rn:vpt Bbaad!.~_..i.t I~g~ t:ll!~lt~s.'i "W:P .lt~ ~~.UllI!!1 i'aL!led.eG'- V~t.M~' 'irI. Ge~t]:!iI pull youii:' bl!!eU to'i/ll'.'t'di :at rlJlle M[p3 I. ~FhiBi'!! "Ile:. w:!I!ieE. :B'~II:' 1!ll-~.iii..Qs:LOO ..3i:nlng ~1~111k:eep )ll!iI!liI l\i'ilJi'lfil ~'i!'f!)' 1b~li:fit"5 oJe'5'trelkh"!liil£j. limber !!I1lI' :§. B8 8!1.~.s stoo~h j'O!IJl" ean IiIls.~g' or wfill.ll 1IDat1...t" leg I'JiIl ~ 'kjb'ltJ.p1JJil yullRt heel 'i::0\Yuxd~Ij)m bll.I:ti. f'fud 't_~e.ds ruad moo.e~8K.!1l'8 W iSb-e1:en withmjJt pa~n.8 IllllOO tMt J$. 'tne..kDee (1 :iD!l:'h)" Mtn y.g~. oO.ltto(ib.[pporioo ful. SiMIIIi:.'I. Pf1:J~Iil!\lllkneil!i!l. B'e~areful to nQt'I.1:: .re\hahilif:. pr!"(!.. RQ EJ)!Jh :b Iiillir~dI .iih.eeQ~IinSi ~n-d :r.5 :. {If yQ'Uf 'ftgfl~' f. !Jd".s 'QIJI fb~ g. Q~:}(i'lll' bIiJUock.lIei. when ~I] .!it.Df:j.1S iill . l~oJrl.lle. m:ooo the ~al!"k.ry iSQQdI :Fbrr. the ki©. '['].15. Ove. :st:.~aUI.9.J:J IJ[l the 'b8A:'k o:f:the knee.y !9tretch~ reII~ and..mii . 'el'ilil..!! oomfo:rt~bLe heUg"..!IUqiD frOli'i1I. No".LStart [i'It. fi1l~l1.hald }. hl.ng_ .·of YOil!J' ilhWc. it'UjmJJng >Ill' wuni.Ir~tretcbiDg can [put '!i}0!:!.ht.. .1'1' ai~ :.r8El. ~h~n. '!'h{!l :ki]oo hC¥.. iit f.j)ob:L'b@il fOiflNnm i.)V'frntre~chin this :pos:ir~i(iD.Ii<ii OOC!)Ir faster if :. 'wu~h }'O!Jlr Jefl liiiWlidi IlLncli ~L1y . Thi.1i ~Io:nl~ ~m~r.lliig ~o5~!t30'J::!J. 'The: Ie.DIdJI' fi)(it .id fol'-.()ui" loot with ~ha'!!i<:pp.ee .tJi'.HlI~ @·j.!11M:! g '1) ~'~ 'lil:i~iI'e'_rl'l1l~~ve !Th'~.iSY !.)'U'!Ji .rli:ieh ~n :kn. Il!t!t )!oJ'lr~lf. .Elt the .:::il'di tb. seeeads.o bill: dene ly'Jilg ou atnmaeh.'iJU:J!' oppQ-aite :faot betwEte:n thE! :!W!Iiklejo:i!l.e.

'G'llif' raised 1£1..' :liUhlll~ '~O pull ~Ql" ttJe b~.-ft h!iJ_Jj}clI .l'"e. '1!'tJj.il grid! ave~: ~O:U.t~et.u.~ mo~ ~(lffiil:~lt ~!ilM iO'f t~:. flide~ rnf J'o:ul" 'Ie.lf![.o(p.gllit and arn~ ~:!.!iliill:t:gii:' the M'. :WC01Jii~~ lJ\III boUt! ~1de-.@tch.~.[.xjlble.ijgb_t hj~ sligliJ~lY to th'13 igJs~dQ.Mijgh~j' b~.\l:cll .c ~ en :~tJ1leltl1~i wJ'iit:h r~tl!1~6 !bi1l~~iil~~.:l!.o Kt1. ~(. !MI..B'~je.pEll'Elliel i £Ii.y$ W~:tJl .(!U1duodlJig rowaD'd. Sllo'W:ly ~n~ [fdidbWU.PJe d:iii'fe:. ~s.ch the inAi.a.h ~ude" 1fl.If...!]b.' :~ "C ru m ru .".1!1' .'Fe<e:l 't.I!iJJ.ilIi.ibot aud! tliiCflJ rOiL't!'" :r. <e::iEl:Y liltri!'t!:h fo!!" 1{)L.on b l.B. use yO'lUi r.j. DI'I\D!liIM.s . 'nj\eiil-g:th~ i'J'id . This g ~ho~ld .i:n. Ho!d S!£!.):'.{bi~ B8 i!iuXiIll tI:. t'ne. dill t'hL.p tI'fLiSllmsfJ J t]J£.].din.. Face· . ..fbi' lO-'L5..5 ~!:tJ].t~~.()t f'il:!!rt~{!: I[fth@j' l~~ :~ ~ 1b .E-~g .e:t" :~ghi: leg.dirl!. .)'(I:ttt" right lrne~.niil thE! i!!lsill:1E! of y~ur :C"amsE!d :t.9. i ~).g JBg .1:!~1i.!e.l(OItl!r.[r KSE![p 'Ute kaaa Qr thE! ElI'.Il! C<eFta!i'L Relirlsmb13r~ iJ!3~ cars \\iiitJ t!fJ.ge 'of }'(!our UPIJ.' .~ltt ~~illl.. 'lJippoI!(l" oclly jJ1li '~I1B same mr-ed.'l: at['e~cl!." head. Eitril!~h EiD the insidE of J. Y·Olii. .j.U!tt he ('Sir:ly :Ili!<.y :!I.!J!9iW~ . . Y'OIl. T:['j.lm'1.g leg' !2l1igh1:ly J)~t Hb1d an ~asy .YOlJlt t.gfilund to thE! SIJJPPOrl.turn the :fiJiJt that la.Ei.~t.

8. o o 0..!!ppomD_g leg':Midkeep..g. bM~di the :kJU:lti ~f'~b0 .added balance.alli~.gE! thEi atrafuM. the ro.I>'Em:onds.f.iJli.The knee '0(' thltt Qf ~i!.!'K"9hollcl!d be !il1~8Mb be'Jlt (1 i!!'!th) dil!l.'fo.. l!l' you.. WaJIit 00' $Iil'QtciR~ ~Jc: gruiLu ltrea Cif ~hl!l' r. ttre li:'ai~.dS. ~. ]f yon ean.. JMg.. SUMMARY OF SrANDJ1IG SmUfHE"S' FOR LE1iS AND HIPS ' . .. turn to the tn~_iide M }'C!o11be3id (llVeJ'.t(J111uirL sir. Hold 3i1T! ."o'lJ.15 Sil!illtllil.lJd to . Do :filJ~ DU!d 1t!1it' brGu~D. '). H."di..QId. Thj'~1 raised k'g. :5.l.! . tiht: h~~Illi!$~_riLl:gs tbc: $~.''Nlhs ~~~11&..!'e yoD'lI. Mem.rj4J' .0.. 'bend 8!t the W. ~eg~trajght.1:I1 e>85Y ~~'b fu~ :11).J:Hll[l!d!..g. sh.:@po(ii~i~g ~e.T1.easy ~tretcb :to(['ID='[:5 I . the focr~ iOOJ: the .li3t t'Ow..lrlght but will.gi''l..S..)iJlld ..t YOl!ir hands !:iTj..the i:ltretc:h.

. '(h~.iL"".c ~ ru en . e"oI! _ "". :a. -Ih IILQ ~C! .)iimd~eMl.. u ...Ii!: mQ!'I:!Tii'O-I 'l"'" ''''''j'rl'g. ..Ifra 1ig:E! ofmot~n.-'~UI ..! o-f the' st~ik!i~ ~halFile~8fJ~tir~OIfvi]gi:l'igJs.. " ~ ..~.A:~id ~(ree-p~l'Ig rlg~' m~~ !t ITs..'o!..I :~ "C ru m .iJ'I!'m<!p~.. ..!r.~... On!.-. L ...~!lI'!I!i.. I!!i . the .:nti bi!iPllpaS...I/tio.t 'gal with sliili'ifjoi'i:its" 'ight mU5il:le. .. IiFiL !li!'.I' :~ ~ 'W-"~ -'! "'-I '!.r.I!1llhol)l!t: 01:1(' I~~ !SO :tl'r~ 85 'We' g.illJi~1 is.thE!.h. ·"" .d! 'Ae~i~~li~ :IiIllrrGI.~p .... '-.IQ~.et oldE' 'WE!' t:'afll a'wiid Ilheo problems. i!I'r:Jp'ortam: te maj!'1lta~1I'II !.t.s. v "'. .

Ibt' 'OOtl:£.OO . i!lin.e you i..lruc-S'tret~h_ Sts:ndi be:hlnd a. wH~ arms heinl.ywDsra. .:L5. seeends .hr~ ::ll'm. F.!LIsmgylJ!U:r left arf.A. .:r~i~ghi!. .st. and: be!1lJIl. &tti'il!tilih:sJ!lJJ'pi~'and i 'Ul[].J!l)l. :!IiEi ra.OO1!ltsh(!ou.I1!l.~tcl:lling' t:I:!.1:J ~(iJ q~.!~..~wn '~lJwEliE"d the ~mld! .Iii\i'liltqt. :5..rGlffileo ~\mjL .p~!IJe.I.tL~"$t. a D :gj~!lKIl(g J{OI!I!r you can sjil~· :!l!lT!d.i_d_.ll ho..l'Jif }'i!)Ut" I.aide i&om. Molle slowl'j: :l)eQIi1 ~d . Re:m!lil3mbsT 'ttJ koop JtOUIJ" M~ .]cl~.~th~!)Ul" Muds oa tho dhJIl1T' jam'~.:f."-B done . .Ei. stl'C'wli.t 'nsindl 'Wi.ckoOC'j:e:rky 'mo~nts. .l~Uy mercase .i_l. !I)'~eT'the fuJead .J1 a:--5 :n.. c!JntJi'!Jl IiflSU:\9dl of using :YOUI' hand.tlih tlR'! [runt .daL" 'B~tJJie .!].e il:JlX:OO]I~n~ fur :!:it. 5umd ''IIlHh "I)u_:r{~~ a.QIlISE! @r:iTI tn l)'uU the .e['Y'O~l' head .I!l" other' arm. 'P:lEJA::eD.150 .and! .etdoo.l'MC!t o~_bc[' tb~jI5hl!j~h s.iy let yout: 'uppeT: may' go' ·t.IeUtti.tiHg'btly bent C:ff~G:-L'cd).liiba:n..uy bent 8 ( I 'iru::hl.Q''''. ')....f011 e.U:!" 8!1... p!JIEb Y1iliU1":38~f baJik :by 'Eit.l .r .IiV.e"~&M.~ 'yOW:' .ne 'hia'[J)d on :f(Il:l!~ h~p 'f!lJ([" I.r 'blilffiill\oo WJd to p'ru~ YUH l:OWGf ibae:k. .0.:!<Jiwr.o seoonds_ o o 0.l!I!pport wmle . G['.If'IJlilt wlililt.7tN G:mdll.efi :'Jn..futd .hlJid I:1JDIW.i. ~'jJ.:m:llit oJ tim.'m ~iJ' YO'll. tb~ nutl alii !f(F1U" hip.nd .aDArelax.oiilitWa'$' eo str.ihi.Ih'~ 'liIllj" tims.!.yoltll' in :. U1LI'.Mi'wiJIi].er:dJll(g .Q seoo:nds at i!1.iID!l. {lib J'fiUlt il:iup fnit Sl::!!pport" extend bQ<th arms Q¥-el"he.t.:!! t1i\tG' !iidfJj 'oowatd. Ellang the &rN!nsJ.IIihENlid_\V1fh kneea Elll~b. OO:[I!I. iB~ l!]lsil1!llI:'(IDe' . li'!l.. f. OOiIif'o. h ~o'wiy 00 ~'htil..luldoe'~ :a:nd il.1fi'l do '~b!3m .i3.w tgsntzy' ' 'pun . a H~tlf! aoove .~'ni3'riill:'. mf' 1e. 'if'ibey 8[.~nCl.1'el.'md~ll p<lrt a ~J'1I!i ~eEl ~iJd'I!1!~d! tf8lgnt.5lhl.Ii. '!!liP' .l'd 'Uw d.o. . an IBB:sY :!>ta'Eil!z:n ·roc S-:ll.?X!tf.i~lde1..FaU.a~p :yctID1" :ngh.e:ft. N'ow siuw'ly'lOOD'id ..l:W:-I. Ult@1i! rre'!El:l(.YOI.e ~l~Iil:S.th Yil?1iIj[' ~.dirl!~.!n!:!f3 ..lloilDg . Hcldl :W-2.I!.ine o:f th~!!l i!J:i!:. p~[I:L-'I!I1P'.mt .ld! ~h..IIl:!Iil!' ti!.reL.:.Wi:3..l" 'hips. C{Ji'1tra~fJ -R:f!.1fm.lIilt. EI..J. do.eJ<1lt of.~'h~Hold. E!~retlUh .·I.CM:'lO".." ih..nil!~d tWIlJo .~tl: ~)1t..e.

e. Datum to tha alta:rtin:g positl.id i.d iIllilt.g1'i1~ .p ).~1J.1J y!'. sl"illea_ Varlj.! riI~I1ai~til{'in and.~ :fel!!'t .i1Tt!lUl. H~Ld .j].Q}l)l!!di s'Uig~l'~ly be~:t.'iBi" ~t!d.lm ..ii!trui.l}ttr 'hUps fLllii:ili:ig T'ty fmwa. Ii~!!!w:~ytllll:'I.'lfe.ets~jj''(l:W~..:oe5! 1P0~nt.~bUl. 1.~!!~ pflrrul~1 '1kJ . :lli1Le]]).'ti!. .1.~ Tl :~ SWliid :!!Ihi[]ut :iz-~~.h:is atre¢e.~'!I~. 'Oii..iJll t.y':st.8.IUj!Dd~ 00'i: ~che~ie~ce (iii:" ~n ~~ . eaut.aboil. ~'. the B~.st.1y oornlF'o:da'bJ. o:nl.jj.lll.'~ !l:'hol!lld~-wldth apS:l't :!!I!l.m.illi~ru:i~dIYIl)u:1t btMlli.tlw O'ili~t s5.l:li[\d iil (fig_ . IDOonot.e:rihlly ii.E1.l.~.1:). -.1'fawall.t'!I:k~~s the museles la:t.k yaur right :~:ilw!.'hihIlI'IlI. fo~~:j'oone~~:'~ barn .J:tfuiill: ... With }!m.:8Js:nI. :fuLi:'r.1~t 'fo . (1 en .MI . 'ill1ch~~ .aU.lJ~ the.o:l:II.!.'Bd .(lin'e~'l.I'e'bI.lu:t 'ilIpiJ..2)..lc:o:ndElo IDu bolh.reten riM" it!' 81.and loc.! . r~n'Ce-0[' 'Wall with ~t:lr D.k f ' tow. ~h.ey.'rurn :iil.y p!.Ii{~~:oc'n ~ o!ilGwlly II:IIlll.i[]Ul!l~. S~_rn~h.}"Ol..h fill' the upper' :!Iopme.:Iiny :fa1'lt!tiel:" rthilin.if ..d do..iiA. 8:nd! ~hlIlfl iW']} 10 ~le Q~posite .lL~tiCi'l1 mldJ 001100 !the 'W. ~ :~ "C ru m ru . .I!F h!l!illl!l .T. Jt-:~Og ~a.lf' St[]IP ift:h'Eioo i!li p!lri!IJ.l.tt!l.l!r .rd .u~\.!!'hHinge.l! ('t. 'L9.III.c ~ dio 'iihil.the te:ote. ill!Q !IJ.(I!bDY4::~uM~' ll:ei~'11t (fllo!."'A~yl'i.lldl!'ilil'" 00 kw.He:rJd'for 10-H1l Stl"i§l)~~~S" K~~ l.k:nee iPoohlem. m~ :Jl1::!l.

'j~.&.cll.a!l1Id.y dro~ Id\O'WIlI..Ui!" left.h: .IB hmrdl-t. .ih the i3pi na.ts. or .posirt.[!(P }'oo:rr J~~'P8" 'teet ~iJ1I1.b.00(.l:tlidcl. o !Jl let yOIJU:''lJ1.i~tJJI' ab!l)'le.!ar.Eibiou1de:ra an ~o d.L['id! ~.. thOE. n ill tl't.G(IJ~'ht:: lilllS11$ 'fhl. ').lQrnin.fe1m'h it is pooaiME! to :["i!'aI~}<~bet.:.'"'(¥ur knees whe.iO:r:ld!i!" :Be~dI }.ed and.!8t~rt wirth. you..S.. :knBe$ -'JJ.~d! 11~J'JJQtootik...l !4. ~ "I!OIlIT hips :!..l!Ip@irt. J)'jutf:' Md il'eel the !Stt. Now.etrlJi '~~t you.Eit.d. ~t. 'F.. siid.e:t" way" b.~pe[' .\B8:11.:: !:}l.tI!t.ind and .%I1I! kee:p Y(iour m~es.gM~y h!:!.i.of .1:I!. :r:!l!mi~:i. ~rl.d.pe1' body EIlnd b. :mJ.dll.1" t1:w top iilii!IOO.u:. YOl1'r f.reli.lle.g OU1ll!!(f ihii:l !!I~~t.&.. ~ti:'.. OOl1i n-old fuii mit 1Ie1Ei_.ol!! M.I n..ge (. Thus willi S-U!3tcltJi.S'~ 20 ~~'l.i:~hlM...of i'tll)!:!l 'ki~iks IDUII:. YQ'~J' b.to. ~l!X yOUI' knees joot a bit. y.1'II1t yo.M'!1:W1ds.: i!it'["!3t~ is m piau. ].etcl:ii Wflgc:'. PLUiitl' ytJlI1 ' bell. Do J:!l[litl".va 'bean. cl:hi.Udl.0.i!ng®rutofl~ or GlIwJ Mbiurut) und.t' :1 d. 'htns" W:lldl ~~1f!et (!dy.s~_t!l:rehi in a:aotb.'(n~8u.. :F. s]igni(y oo-nt t 1 i~eh).:" i~.Dl!J'lgt.lriil:i 'w.rJ!. :5.a t~r.U'i. Hold fi:1!Ii !Il".1i) . af ~. i9tF1I:tclielldl.£gl" with tilL. ita the :~Ei!l't:: .pndiiJ . M'l:cr .~d-. H:o. o o 0.Ro~ate hip::.!\n: Til! lnerease . .III:G_Y @'trEtii!l1 foit 10 . . be . ah.e directjjol1l.f(!\t.10.a.de.n.:el. ~ SDme .a.l" bQdiy as yrnJ lean in the {lp. ~ Anillitha!' gtiDcli UP.agn.OOOOll'lfs. botb h:rm.1JJ.e 1ll:P'pe:t" body.c twi.td!.!llJ(.:.mouJ.oo.:iJI.:M.~JJg!l"hythrnlk8J. Be .ted et['gljgh. IiI'Hl' yQU.!IJ~ b:rea~&!. GJfi::!i1Irt d}o :iif you ha.l:.!l ik1"t_~ ~~re~h '1JIJi!' lo~i" < ~.U1gII:' th~ area cd'th~ :strcto'Ja.-:R.t a'hi. s'hJmpinji ~n O!ii!'u:p:peJ!' b~'k a:n.8Cm:3~ nJe llI:i. llMd~ at diitlbrent .g a-l1e .g ibeh.1).it..lDlIiIlie.lal1~~ ~~1G: area of tiD.. beild..!tic.r:''FYidt.

I:!I.!lIigJ..b:t IMWd.~m'k8d1 :f'13!IJ~!3.'Io .i'I! ~1'rf:tr1J. 'F..J1.u..t'lte in<tbA!i~ au[i}s. yOW" .bfr..p~ ~e!!" Y"~!" le. .s.Elt~h.ig-.d'f. urm : iiL~d . 8~r.A! bcll~nd yo~ r.. i ilStl'et:.d . O:~ "WiIII]l :F'ace '~hE!'W. ~.]der 'in '~'he fJ:~ret:ijftl1 (lif.s.I(J.iaHD arJ.i:ng.9't<r~t~l~ :l.p {~f 8!l1I.o/.[fllil if!lf '~nE!' shouM.lllU3 or a.e 'Varl8'tJ~m From itJhe !p.· f.!eyc~ (fig.. HlDM 'rOl!.cU!!Jl'.Y and a fi:ee:r :!IrI"LIIl: :Yiw.it dowly . ~Our . and ~l1iiil'l.. U:P'pat b[!~.YO'Iill ne:edi :!Ii.." .:LindlbEiU.[ :ffiind '~hefle a!n.1.td_.'i:i. 'Ci"ri:!l!i!l1. ~'l[iCidi VifWi.' 1(.P:PIll' iboiJ.~.!:lllI1d.Ed. 8~r tmmliJg.!.OLY far yD'R !l.~ou!clm..'!l.Bill !aT p11\E!E15 ~i!IJat .It!!E! :fol!raliliig o:r.. l)" N>C:8i!.U!Jus .r.Il'rrmi. .i.iiiJEi of the f. look ..liLY.m !:Ilriig~!i:I wH~.:. .fr(JDt.a look. . 11rds . t'lhl[l!!.001i.Q: ~h the '!.l.itlg your othEr' a!!:"fi"E] aoobiJJ1d. Qftll:e sh&\Ji'~aeNl.f.'Uli8.y.J..jI.g Wi:il'.a . :Dc.!m!~ (iI!ir' w.n. IImdEiF ool!li>rnl. i"('!'1n:g tI:.kg.[U'j.S .1' seC(!@~.!Ii w~:r.f01.Gm:.ei' ilIltJ~eik-he!li to be 'll'en. !liaaeh3."i!)t 18.! frQi'a1Il~e Ci~hE:~ :. YOur n~k .Ii:iO!.m. .Qu!!" !!"tibi~ har. :ril(JJ.:r.re ~J~1"~g) iII! 'f. :!Ir~ Y'OU_f.r~jDu8 pai3~bmii.'igb:t b.:1l" . wli:i.~d tQ !!I..U" ut ''O'£I.N'qw.br..U" :n:. 1.41'b.n~te'i.Y :lllii:tivi'fiy Burilil EL:S tBnn.it wi~h J[]lll' ['. KmD yo!.E1.IEi aJa~ .l.t"f shouldiI:[" d(1~ to Ut~ wtlU .hflilltl (fig.y 'l!1!.you :s:ill[Jwly l'!Urn.ilii~rwe:Dgnt tra:iinin.0h Lil.ot ~ ..il:. J).'leI1!U.lJiQylder diffe1..stxEtan 1B fEr' 'Ilh~· :fx-. ~t:c.2.im.good oe:fore a!i'iiJ.Jves Y'Olil a S'!~j:"etel~tin U:!o .r .e:J!'8 i!tlii.ft. dlOD'l"'IV.ru]EJ::.p~da:nl~~ t. .i'1l!i!lY . .E1. h.P["jd flhl!iou~d..rr.

s~g a dUrul~1linkM f:~nCie 100" "'"'8 U aJ'!id b:'!~ll1!ce.lHr!!Jl.upper '00dy~ £ih.!I!['.I[.rn ax.l.a[f'. filg. .mi'iIInd grnb ~~ . Do bGth . ~~reI. {m. ]if.~tc:b fbr S~ppO\L": )'"6UJ iiJ...sidl'il'S" ' .storm.fit bfliUJu:e'.jth~id\yi±hl'l1iel. Hm:o 'lam" JI. the !:l~d!!*l.rl!m.'d :!.~l!Iid8d1 'T~ ~bBtcllJ :lfOUf 'Watil:"1~'~iiIJ...aS.rm 'will i!iHghdy hen't WUUII.tr\l!tthi~ '~ll!.I!I..slde...(iiM':''':~ljgb} wl'LcfJ.1:1~ Tbi1:i..IJI E?-OO-' .>3oriM {jiiitlh ~tr'fft'h af>li1 '~OO'ily <i:OJiAf} O!!l!t o o 0.ThW tdaxed E!:R'CelLanJt.:. l"Juoo.I nfi(~:I:i~b.iMJ and under ~lfr1jrm.f .' :~E!tft.(II. (f~ 2).'"filZib (fir? ~JKeap YlI..!\!. ..Sl~]( 9_~iffrt:o 'Of i!.!E:!E Ei~.Ili~d~i"Il}. .d frtm£.. Wiiu1:Jlill. '). ~Ji['Cl!i!..::I..il!ih} d-o whiilc u. body wlr!!i~~. J'(II!.k.i@~. ~~~ ~Jr.dlI.. [jjl~. rJ'18 :Llruioo Iil~ OOI"J'!..rr riei1t.ie~.0.I. £In itf!llii3il!m. .J!' yeiJIr :5..l1!. 1 ever yow heM: with.t ieR.\8n. !i~~tJe-..PflW') :r.i-f the.P(illi:w. the :ng'JriJt :knl.ItI.i~ . :5. JElfi Hrm EllIdi .fur :10 800(in. ii-tt:aigh'f.p.ull..n~:iL HL.i. ~!iI[.etmbllfili. j.ull ~B". NO"'N .r w~tli your {u. Ke.uw!tlflts.eElIl.H'!2l00:i£.gti"lt~ye:ru~ Ol :lfiicn)" b 'be ~Q'JJ:" !l:'ipJIiI! .. H'(!old.'!:Jotit with ends ~dl1. .1~ ''i!r.QffjlllJ.e. l[Jp.ding.hilm1 . :iK!e0p j.rente ~~h !h8. UPPI[!:r f }'~:p_~ ~1r!'I'!!JI..

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IDtJ.)E:r. llli pO.': J"IiiWl roD 11"i1'}'\l'..P!l"Fi'1.oiJ.iJUiI .!Ii ~we~ iI1! Q~J: Hola tI!J.~ a..t.rmS Iiit.clJe.. W[Jd.lJf head ..llIr.. iMio.ru3r:!IiJ.w.r\tlil"t.q'i'I. li.r:Iot .!!!d [Joe f~l" 'en(illJ. {lnd£ 00 :t.tll'.alil. H YoI)!l(I! .:r.:il.::hlng the .m.sdfiS (jot"' ~t pM.t ie.:.jIJ1'e '1(I!1'. t. m!ecll!l't (.IiiJJ.!~e[]t mlT'iIlp. .c ~ en Y'i:iu CEtI!ll bold.-e'ti:hrlllig. gg.i> . . elastie eaed (:Rn aid in .ew.i1lldl"s !iJ!hJC!1. meat up and! !!War ]. O'ier.!l'Siibl.pi 'iNfi . :!I.igJ'I!~1I J:ere~~ 'tJ'lie 'ntOl!fernelTlt.gy' that (.E!¥Sm:P]s.!!li(.1ll1li_od!5:at le~:st..0 i~cili!lf~ the smE!llili ~]i'il. .fi3:td'll i!lr~ Etl:l(f pl-DiOO .!EL'1f'l . ' :~ ~ :~ 'Jib i'ilwe~e: '~he!ilt:r:elch.. th-l!i E!t:.~tl'et~h.. !ijndl ¥i.t. o·l" F ..lJ.D!Ill' hMk.' W!'tb!lF! ~Yr ! l!"!'!iU.l["!3' by ho:~dEliI~' t~ tIj-WIl!J.'0 ~he.)lfjdl. .ove:r. fllo-wJ..I:!i'S at! lliiffwli!lirL MU-l'Uo!j\f!r.j)~ slraitl Oli:' fOtoo h. 1iI!!it.~ !i!hl!Y\VJ'!i al:iQ\fe.'~de~.II'1Jper!:Itr. T . w!3 ili'll more ~!iI11fr.~~l'a.eirgb::h..fOU!r. 'wJeieI '~e' '[low !!if eil'ller.Girrnpillfe 1/.OUIfS~N V/lth (fthers~it!.a ~ir.@t<l!u~i! vd!. ""C ru m ru .iI.~l\~d!lff'4!t(!llIt: iCOfi!iiil' ~.[J!!U . E1:~ ~:ih~.ycpx back. ~!!Jll'" :tilU.lfOllIit b['.ght and :cOrE'. row~ IL~ai!' tliolli~~1.d.!.{'i 'it.QJ:gh~ 'b!Jhi:r1'll . .r a:~ta.clo_~ 'Wgi:!th~lf'.!!1 it.iY 'i.liII"EI ~D[]' . 6ei.mci down bl]hill~ y.!ie .LiJioot of'u!I! Jla.od!be'him:l waHe 'be!p~lJg yiJl!. fEi.Y'(IId!.!i.(Ij dlii1:r.lU m. TruJEJ willi JSO~aoo :~md.cli!!lring t1us 'Ina¥efm!3nt. head.ttiJ]dBr~~i I .(lnd~.mu.i!tlnll5.IX arms . 'S.i.e IDifIon1ll~nD~. ~tlli.Eitret. th:r~ '~hef!.lill ~h.. a:ndl .oace .ruignl!:.Eiutlii. !'1nO:tbe_i1l.I[ st:l1lri'OOn '1:.Bkhi(TI!j! is: not a mrrllE!~~ ¥ou. mOille YOIlll' DMds slight:'ly closer togetbeii:' . then. lit ~o'Welm'.Pmcl oilier I'OIJ.~I'~ to all~w 'for :t'e~8tiVl!I!1yfree m!f'leE1!olWily. Move tnt::m ..jJ.[I !behind! .y ~:llIid :fee] the e :Do' .'~i~liiIla."t.pMe rtJ.kec:p~ 'mg' 'tlrie ~ . '~Q!gJ' U:.h da. . '\:Y't~h i:. :irf: Y.ome!> 11T:OOl I). HQld {m' 10-1:5.d.d.~he!i..!.i.S:1li'fjt-ct'w ''Omf\l)rt~DI:I.~H)f . iilh!Jliu.1.Q.e '1.

-(ty a feW .ru.yijjJWmng j.Y' 'pIlH[jJt '~ il!ll~e~ ithe 8l!.fi Jii. Ulll :!Ii~w~d!ta!1i.ie 6h:!ti'oI!J1der' irnj'IJIi1!\" Pro6.i.l'hid1yml .!eO SIOVli:f a:rid dll500ntin ue if :tiliE!Il'E! Hi p.gl ~ yO<lit .Jr.i.: d~!)lnl .w~iiJ'n S!liid.. YO'I.jll'nlU .1 eourss i3w1:f.. do :niJ.! !lI!p'!p E!!I"b[] dy l~m'be:['" if:_"fifIiU do it I rog~tla. the right arm out toll tb.C~S ml1U~f. iilJ:':iD and thoU" t.e 881mB leval as tbG Jill!:.O~.o8mi.' !!)r.\ '1:le!ii~iiJ.~flmb~li'~).fill·St.g." .Br.. Shffitcl:1tiUg t~w .u!J! ny ''j! r:l ry J. UJ!iOO'iQ loom:~1~t8 ! tIil{lv~ut. ~E!!I"hE!ad:.~QQdthii.l't is: . .ain.'0'1H. ~(ime mere fl~jM.'l!.c~.j . arms d:q'>'mwaJ'dTIUs i!![J.ee!3 ti'f~~I.e~ of'b(t.:fOU .f!'" ~1J.'~ arm 'oo'iilds '100 ll!ip~~."he '~e:ff.i~' I>trnlg:Dt" La.lfiOOIliSIy milll'.f:..JJ. and CJJ.rnn~ . thi!.l ~Dm!p~e-ted :nn!J'!.'y'..w!'M.iing' '~hE!'hl'Wi:!~.~!':I: !Ci..i:.t str'aiin.~bt!!h 8lndllreE! iP thE.Do.BII. N'!tI<w s~!.YUilll'l!l'JIiiI.fling.l!t lilliDB!'ntllii!:i in.I[.d !J!rm:!i 'ru.ar' :l!i1lE!S.n.0 1b'O~d1 tQwe-J wirth y~r ~~ I tbrill'k.fjm~"g f!.i and ip.eY'. kMp'il'.th~!I:!g'~ . :!liil".rl :!hflid.'~l3mliJ.In tllELCk and ·Mh.l!lJ1]' :hllll:~.lea.!!i~ly ill. MOp.im.rig1J.~iilulI. . (tAt! "".iEl~ careil'nll ifyi3u ha~e (or na\f£!: [had) a1\)l''i~1. w.h::n'!d!f.bi~ni:!!3F. N:01te:.i. 001' al'ilg~e.:.'t:: 'oo~r. Uitil! tlthe:r sidril: 'ti.d t .UE~t . (alWard." n:rn:J~.rnQS't area Mti.l1Il ~nolli~ 'Cr.:!. t:hii!. lit:.:!i~~ ..SijgbtE!lI:i.~~ljwly.' right .olkin.!'l. '1.p I r:l< t!J. ur .''illLl0Ut.r~h :i!l1 'i:h~f1 pQ'i"li£JI.jd~f!~ 't..g_eth. B'I]~aga~l)i. wilt be' able Y .iJt Elt"1.f'l1.

iitlil.(!.c.:Jit[! .Use y..!!. H. TI'Il'S .l!i. .IU-12 8Boond!5l.h~Ri 'win '~mp.lltd£.ck !!Jf your ibr~nJj$.[]Ur' handa and '~i3tEl ~nd p'f.c ~ en NID'W.{Jvi. l:lu. your!" itrd\f:ljJ.. W.1:l nn..!3 ElJ1'Id! .en . ' .ij) thutJjlJ of :I..dhes 'for Hands.ri:iLcu:k:w]!ie l!IJ' tirm~R" ~l'.~d! f\ln" 10-1!.1!UI l. miS!te e-..r Stand in.: .up []tf }')l}. '.i. tuwno. band. }''OUI!'' :~ ~ N. Heild.!].--3 NE!ld '~'ne qp].1'ms. 5< timi!i1:J dlJiil\rflii::.':.! fro~~t oif :yo'D!.'. band }'[]Ul' \\Ti!E!~ with fuJ.f(~.EUght.. .~'.:iil\. fi!l1_ga1' and t:humib t_ol].ur..g~b'fI U'n~i~.ge:rs p0rntiHg 'l1'p~!f.flclcibJility Qlf me ). . IDa. - ~ 'r1toCH sl'. ".A Series.ihlut of y!JU and :~1J--t:!lite}.d}l~ a Sllgbt w.!jl a~ the 19." iim1~ ~QO~icll&. '.y>Dur :firn..ut"' :na'mJd!!li 8tndl 'w.I.. with: }"!l}1. "..cl! fM' 10 sfilooniJs. Theo: relax.ylJut' fu~m:ert'l pl'iul1i'tj:r1J!' dCJwf.'!{I!c:h 'nlilgel:" lI!'!1!dJ t:bi!J!m'lllisi!'-. :I3nt~t and ~'&mmlb ge:rJlt:Jfy Mid a l~ifjg'QI'er th. ~ . relax. 'ifi:rwre1. fiiillg>l!!t. then :JtTIiJcltLes aJl:id It..lEl!i1Uy '[!l'I..r'I!f~e .cDillXl!~er:dQckwl~e_ . iI:.[t:.. Ho:r..isbi c:J.!)iJi."~il.:f'Dir:e:El. o. . Do tW1-r. .hen bend your' wtiM wlt1~..r:~.r..Clld fot 11) :s~rondl!o.g) f'irst.' . .. -'.e'h iW.illrms (S:itting o.l1lt1IfI1I. R!3[p!::!Hi!.:par.glZlt rujJ.h Uile: 'i!.II!" :Ali'.f Stre1.n. .w1&i!ll 10 t. ool!llJ. ' .(ll !il'U'1etc:h t '.:J!ight Gut arml! h'oJd ftit"' 2.l~~ to s~~tc.'Wris. ~ .te.2: SCM tHIs.he t~:ru!i1lQl1Ill]ir. :~ "C ru m ru . i't1l~~ta'i:l~:Y(!01H.'~it~!!lS. . ' . ':. and lfore. ll u i:lt!iE~h '~'ne'b."D!j).i GI sire' hrutd. f:o:r.(m~.ts~.rrJ_3 !!Itmigbit out if.." ' ' ".'!_ T.

ds t. 'tA) e(I'~D~i!¥.ds.o~. hi.[iWlli~ .f:(i(t' JlO-Jl2 SeCOniIl8" Koop yOUl"jnw re]~l)I.'!I_Jt :['m~'Y' mjJi!.Ul .:rnigliil !ltUt iirt :rrunt of YUliiL 311Jw:ly ~1!.8rJ1 Wiu !If.:a Jl].y.If.n:.der3 hru:tg.i!l'you.. :f. 'I!.Iid~.mlll:il Qo.~ruiil" H'li. 't.tHY91l! f'@e~a :mi~d.'I!II~ .p Y'D1!.S_ HIji]d .l:'. '!!I. )'Qw. ]OIo:~d :[lJlF .N!CIW.W.81'~ l:7t.l! E!HJ!J'W8 t!t~y ).!.YMI!I" o[l[ndis iPwm-ro--prur. 8eoo:n~.8 and ''Nrlsit. 8tto!liJg'tfiil:Jll!FIi.ii. 00' u~~ ~U1~ oomE! [ram.hnn. ::.I!Il'mI!!::1 with your :C.j::ti~.Yiliilllt 'h::1lid~ panliii~to-pELbii.y.r.ne h:n~d ~tl'Uy ~o' tile .!.tteneien..i1 you f~&:t a mHJd B&!'etd~.uriliir' ShOul. l'BiPE!tirtlu .Jl.y.DlioO~ your buds dow.(HIll" atouu.n in tl'ont .~!"ih i!J.ter w!OO. St. 8~reocll.(If: .e (SlI.'..l }'QIll k.r' . tbe . less d&!j4.i'.n.[' .w~.Il---S J:1ec~_ F~i!l!OO .~tJ.':Ik_ 8e the_ElB . s·Qoo"dl~.'Il~E1~Qilig ~ inl:TI!de :1l!J-l'ElElrnli.E!l'm~ ~nd b~I.dai~ U BI5. :rnii!l!tEi .E ~ fa . f)l!. Qi' 'ItliP BIIiIi even.lilt YCi~ !.mlmVIB8~retc'b .~ide 1!.d mr ifi.j)f these 8h'et:.tOO.i~li.i>illp Wild .)'l)ij" .lB.lid! 'g.d~WaI1d~!il Yll'11 ehake o~.getnE!r.-..:r 5-10 ~rm. fl!oi.psdwIty :!i!~ 'work.i.d.(1'11 fuel ..I. P. . 8!ir->Elt6h.I["~Foo'i!f.IfiW"am.t.I!~ . :Kee.oo the 'liilil!t!3io:.c ~ m en 'Frum.oliJ~' ].of:J!'0U.tld fut 5~..ementa. il!!U .' pililms ].(!i_ke . 8ulih as CGIlI1I]JU.'~~ f(IolU' e~oo~.!li ulP ar:!d e"''E!.IiOO .lil.tl'etlih_ :Keep filill!3 .IS'h08 'itg.eP }'DUf :!IIFmS.iP!i"{lb~~miil tb_.1'.h_£! .. ~ fij ru i(~&t!it.I In ti. 'keel~mg'.~u'!1t1fr.

:. head l.0.!~dmi!:t-Re:I'ax..L'~ 'Ari~hyOlLl!l" Jeft ham..!3B .. Hold :fh:r 10 &l}oolldl.l'ajg'I:1iU!11I . '.w{IIrn.['hese.autibnJ . H'o1d .!..'itti'.t lhxlB!'.!i!'1'l!!.rErt.. 8"~l'eldlirlll ' tbe ba.!I.on]:.1!liI.stM-kh. boi:h sides. ~eft hnn.en out in fro:[Ij~ !Jf'}"J!)'1.n-ow. J'Olli" .'Wlrl.>.e~he5i' you ca~ do..!!. [{eep ::t!'lT. '10 :!>~t!lills.l! '!N~.El~. ('Or t{!l-.e:. yu'W" llili:a!l ..l.elooga1.iiI.!!. !re!}.y.(I!1l! relieve 'telllfliOlfi and e:nel'~~e ])iIlllt:.srhu~'efiil1@B[".fL :~ ~ :~ "C II1Iil:.Eitiff fiFOm iSittiillig. .lliitm8 ~lTIcli ~~lPeir s~dJe~ 'af 't'he :rib ~S'e. Do M~.ght hs:nd and :~m!1l~OIJlJ" left ..d..fi:LIi.. if.l.:erlaoe ~i'. left 8!'rn1 a:o:di side of 'oody and !:'.81~m!1i_ !'J·h~l'J!k.ni.:.D'~r .t.5eC~~. .Sitting :Str.f' YI)U1r.~iiI.ng.t:i.~. Do.cl:-e o.the.h"to. CiJitlIFlJ:rt.DdlSi. ~_S )i'i.~.ipper Ibcdy:.olit ibji lPel.lng YGUl' i3il1ll~ .:r]illiLd fbr.th palms facing .ra~ghteT. ru m than.alb!:!'IT wit'lt MI!II' Y{lu!f.d.!!.et.Bl'miEl .'Wi l'1lLlllcl wi:tb M..and ~hru~gh iJlPper !p~r.Yt!!!iI tiig'I1JJt .l:l. Do.[j!lil. 5~ftti!1g:!itre't~he~ f'ocr !. yOWl' e1bo-w diQwD.H!t Q'tiltot:(: j!l}'b:s.IDlYOw:' doow "' . of: your boo}' t:n::l!t ha'.es A :5eF'ie~of' $tJ:.. g!3i1].e!l:L HllJiid 6jt=T>e~c:. }1)!)U'r' FE.!L RepE:!illt ito othtl!lE" :!i~.er:. ]n:t. r-ee:ls gO!Jd. Eli. seoo.')'P~ew. tll!I:'JJ: iP~'~m::1 lI.tly p!. '!J~.m to the..t t.M 3-1.I!l::1 st:r. tJl.]Lo :se(:DltO.r:!_ .h .f'DU feel . 'l'h:i!jl wlH i3lcre.hUe :5.lC:~~cl_lodi iiJ'f'8i1:':liiilmd" "l:tiiJold . :H"Qldl .!:!ldil ygY! fee~.s1. en p~ 'reej!:l\rnlqille\: Cf. lIiovemeT.!!' baoo.]"'20 tJro yQl\!ll" :i'irJlge'~.a mild.l. 'w.u[i~y 1P!J!.:l!rfll.hGl' ~k .cl1i through.1l!.c ~ ru tII[pwmil.J.JIIr. (ianIIletnC (lOfJtr.l Ma<cl.'OfLi[" ~ir'.iB i!.8 With ElI£. 'M.Ldll[I'I..~.st.1:3t irEiiEJ::1:IDg El..t of b~ck (S:hClwdcJ:' : . a i3ltreficl:t thlli.ght ELI:i.!i-.l tlmes.(we :rigM thi!). ibl!:hLudl j. {ljro g{!. m!OOIl.8.de.:"k:o:f"your Up:pef' a!E"lTL :nold. o:f !Ii yoLl: ot~~!) tltC .13 . stt!llte1iJ .ch. '¥Q!.

1iI~1"S :pOO.1i!.nJted. Do both Bidles. 1i:J:rIIMl.Elnd! a!b.alJiU 'lli1e. ').ositl.goo...i.mho IOO!" la.. ~!I!Iail'IM~.-5 seoo:ndls.W ~1l. .hia . YI).io-th eli!!leril- the !3~IbIJ'w.grnii!t'l!D J'iffi. De 'lJuilJ.re gent~y [puH .lmb to ~heQut.t ol!Ii)m. to . Si'dle .de:t'13 Silnd.t.JIJ. Do SWIDraJ.01/lllr TOW" Ei.![!. bru::k.iI.eo . ih@j. dc: ''Wlfille ~j.['·i:!itght tb:t'iJugb. yuu:!" Lea hELnn lriiJJd j'i1n:I!!" ~~'ht..ii!:k~!iIe8!(!id '~bien oo!. '1i:'.'~el'.(:1J"JlrJl(l at (I.n.(lo:])l.~s . for A!1l1~1H". tintil.relax. Now thirlk 'to' 1!:~1..tttJng. '~h!.grJ.ocl:w:iilill". 2{1-00 :~i:ill.~lIiIip" aindl lowE" B_. ow N .!.a.es.t .elm back tOI . :lee.e'rw!OD.lowiy l..' M~d)e[> 'ii:i~tne[' ou·~w the side 'with Y£ltIlr upper' 'OOdy iln.l e'~I.d.Dl!ie_ .fn:l. TMs . with . FIo:~dI.ii'D wh. . Be .ouJi' @llibow~· fii:(.S'~re to kee~ P'f!~J:ffil fl1!!/~" HQld for 10 -Seoo1Jidll. Ffuld !it.Y'-D'ItIi~ .~.ou.reit~h fw' ':Ul' !ileC'O'ndi!ll" :00 ll.ldleT blades.::h boih fb!re\ElI'ma at t.de EIilitd :fn. b~lI.YOUir: '1':iS!l!id fIll3.L'~.lL!lill: lof: 'IDe!laion j'l:f!M :Illiiil~n:l wtodllCl!:d..~H.! can :!Iit:rol!il:ir."O'1l 'W.:5. ·t'tlte·'!. fm' 4.iS-· iIbg rI..:!li.0..1~de·J.5h .tNtchilll:il.b..ed iP. a g{lod~ali. :r'-eeliiliig ift'.e same time" l:rJ.owdLl3. :S'trl!l!licl!i 'f~r With the !palm of.en . arm jilll'j. upper back an..oward! Y'D!W:' kill: 8llouI~ ilS ~Oii1 l1liO:k.. gDodi '~ ldo 'whilo slEuldli!lllg'_ Wit!h.o.anm.tlIPPEiil" 'bELc'k. Sitting S.UlthMd.iiSle' tight. tf'metl!['.YO!!lI' eljb·iJill'l' t.'With ~f !pl!Ill~I1I~:rYQ'I.. k~e'p y.t sb.:Wt~([Icl. ""'" A. :relSite y[]II1IJ~' 8l1"1kte!.warrn~ JiJ.cl. o o 0. 'Yo!.

rowaro to atoorob. (p. I".. 'Hold O!J'tti"ect.wa..l8.~ld.l~ii~ u i!ill:nlit. . Hr.JIpper body tm.Y'DlrliI" DE!c.ownWEl'f'Jll DOlfllltt held YO'UP.:.'~~~ :yom' .sio~~.eh.t.IliXGa)l.Pl!. St!"f:!t~htf:.ael . :rig'ht bi]) 15=-20 secends.:_r'li.!j:li~gbrt '~el!i!'JiO(Jl in.IIIWaru. ilKF ~tflulu.nou}.rdJ .Ltln~ lB!okliOii.. .hrE:!Iitn_ .~~fl.' !pull it 'oowa.!l!~ leg.l. 1'1gb ~ !:ulikl...Ij fee'18 mi~d ~~~ti:.tJ~etc:'h d1ie Elide' of' .Jl"'bodj.ilT1'fr~1 reel a . rertily woo:'ksr ~'ne 'l'ur.ill1' !ro.p.s:l'L~ujdentOI!N~rd }"L'}1.oo:itiulJi.~~g. ~~!i. i~t fj. ~.k Ei.m" bau. n.l.§' j tLr.!ldI tIa~ fi.Ernd fiJ<j)t 'ruM itJ:..11Ugood fot di[1L'iU. the!:<ide .i .p.~.Oll.F8SSiIJru Cl'ff yo.bO~l~IiI:. 1'0 iL'io.III.' 'khehi~s u!nti~YQI.. !l:J'i.d.~ tlu~ j1i.:h.JTl&UIlo 'pDSl'I!.. t:l~UW1fY lean . clJin 1:. an. ::'Ij~. Sb'B~d:u.YCJi1l!. Keep)'DUr' ahl'J~Me-rf. .of ytl1i"t u. beF.~ .!d. L~an fww.I!!!~\ Wli!!l~ H~€ l£R ~i:I11 00 puiU.nt Jl!lg' ...'I:I(g f!l):l'I!I.8. FOr 18' $B~ ends .!!.en if}'!l)U: da nDt.eci..!xw .out ~CioW. iilf yo~t. Do both sides.11' YQ~I ..".::i:nd h~dle !I":nythmii~8n}'_ Itep!:!\2Jjt.ab~E!~Lili:iril.j}:t ..run e~sy S!IreUJb tll::!J1l!i{!!ft. 1Il].!:t!'. :!ihu!J!ld!!l!l".t!i.yOU:!' WIer c'h~'I. d.1'cl! yo[f~U l~n: sno!)l!!d.a.(iiI. st. tiJ!l:m n!i~mi:.j it 1(1 lett h!!2'j:Ll_~.U'W.tbclQW the knee.pe'1' . fOil' ~-'10 SeI!}OIr:i~6.tt~fwrn~ .'i.l:h'lJi'IJn.l l:~g.' ]J}-liTIo aeoond. .St~.Hoild onto j'(il]. HoJd.1s1!: ~h8 'oo]:!! {If )'&1.e ..!d . 'it t~ rtJle I!JIX~LdIe 9'f ).:Do several tunes at ti!~iI:. kr1!ee" Th lB.Y'OlI. th'l!l tigh~ sid8.te . :g:._ ..1i~d.U'· 'le4:1..{.i:h on.[:'il:'th~ ..tlCru~ 1. 15~tt:h oo.l]..(l[]!I1dl3. sbO:ll~d\er. 'tJ:W lIt1..' 'l.i~i.fi. (:ro~"d'~gyour 'left lE!~ q'i!et: you!" right CE'i!ifI!.! 1:"!1IJc:h aide twi!l:e'. GelIlth.L'1:f..t:rOll.:.R.!.Y l'e'~ElX'l.l r.o"w!il.]:' 1:i~liIdfi on..!:' .ru.]" ~1:'!1lI!.!f )I\CiI!H' thlgha to help push .l.1!! :TII'1.om. inoo r1Mllmal . t:l1e (IPPQ~t(!.[I!d! s. and take }..

l)uilh to 'stretch tile museles .i!JIn in YlJo-ur £\:.e!OwhenopeRi:l'l~!tour mod! rne~k !fi. i!:itjJl!lintulJ.g b!:::!~ll'Ltliij} Uf'C.. C~IifUOi'i:If ifOtii hoor d~k.. :a:.:!'S..YOIIII ito ·tnink ~Ol.e o'U:i...im!'.Y cause :people l!I'I'>OUl'i. p!o1.ifl!il o~ pltlpp1r..!.e:n:nnd a l.IIiI' eye!> ~ wide . b'U~ _yqu.!!is f.ian out ·lJf the :rltliuEiLoiI.!> ~:~d!O$Ie:n ~l.k-olll.gu.!!!...e.iO!i!61'h'h.n.. [he.Du_ndJ OU_l. eT:ELl 'f. E-iold "~hil.. ').rll. oil!: weFloct..e8 in~ytlilLlllr fELcia' w'iIi l'naik'l3 ytlIUI .'l_ 'G-et~ill1i!:'l' ~t.l stn!!ibd~ :f~r.. II:.'i!iih ). o o 0. :5.-]{) :s.L'r 'J'e-bro"'f.e.g rlf~l!... A~ the same e timf'.!l.Tb13 streb:l1lL 'ID...1100 from.on.c!W!.fj._fC: ::. open Y'O~!!" '1lJ.OUT 'me-ntist. ar!'ti!i .." 8M ihi:m and Y nese ht~e Eltkk ym:rr ·t.a.fe ·itelll::.ot of 'oon::.Elrn:klE'. . frowning IIJ![..JEt.. .!Ii.

il~ JO!]!!~' VQi!r! !iit~~l.stJ:'eich w'i:~bill }'OUli" I'~m~t{l.~tJreteh.~ ..1 .The v. Elev.~the: r:h.a:..Bd..illnced SVe'tches. vall . the-.81 .~l1Ig heels :reating all t>he 'W..'i!Ixl&~dposit~~jl i'.]...!iotl'~iil1.se a"tr-e~~ l.iEipEL+at..eall:Y.o J19t . y oi11Jiiil gg'a(ti... i3l!ra~r:b.W you fael El:EIi Ej'o!Ii~' .ii'lit~!lIrIi:b~ algw-ly F..tt'et~h yml-r ~e~ wilth }'!ll1.Ytlu-fl~:C.n 00 uSIJi'l.'i!!) that YQurr liQwel' bfll~k 1!1::8. i3iw~ 'M~'h yl!Yt:t1" '11'.!i-trEtrih..iooeilbLe'00 haM. witlth Pest...r.uy ..l].§ inebes :!!!'W.. 8!Eidi relax.y fl'om itJhe. B:1t1!.but . :Klo. '~'hii3 iJ:!08IHo:n !hsoom-BI:". ..B.\Bl:oo.Ii!!!!!! !!Jill! s!l"dile!l.~![iot trry' ~I) ij}Qpy t±~is.~o.e'Y'{I~ l'l!:lax '(III! y:QUfr b~li:'k.u..ElEu:. :~ ~ :~ "C ru m ru . W. the 'mioor.LI fur B.c ~ '[t't en pOO:!iibl~' ~o :~.Adv. a'r' ilJiff.'tihi1L ~i.ated A 'IIf£lJl t!T dMrn.ds r!:. :m~ 'I~ :J.t' titi:t~.:lgB . fl[J i:'thE!-1:' :is sllllD-w[!.'~.liLi.ctcJring ~!18' legs wtJi~. mlJg' ~~g~". jf:or 'the Legs alnd Glro'jin.Hl~]I' by lO".~1" ' . -I!IJ.:'W"'81~€:d1and elose 'oo.l!" Hold :tor :30 Ii..B. gr.ib..'1I!U.m. ou.e.o:EIIgeJ!'" in !IJ. :n"!hU.hep doing th~~e o::I!retchea think nl'the .cr-eaaj:EIig lIlft-o the d\Bve:~D©mE!ntaJ.ljJiUE' 1J".i.i.d:ua.D.11y ~l'I. '!!IiIJ.gotb~. stub-l'G p!Ji:iiift~lJlJ~ . with your bu!':~ ab(!ot!lt g. he]'e-.

e8. ..:!le.~.uoJj.e.ge!'l3 'PIillUyoorl' :&!Li!!i!ld Halld EOI".lll' nn.tBk~_ 'ReJ:I:U[. YQ'~rr ).Btn'#'h:iill. 'lIl!llty tf'e..rlf}t on the.rJ'J\V\~1" b@ciL.Sh .a1. \"'m~8 yiJu. .i.:reh. en '~~ iil1Bidilll t!f J' IJ ur tJhi.litUi! .1li..tt. gEtI:tl'J' ilITFOIi'MI.~liiterb~:e yO!!. Ro:M.'n.i.~!1tiL'\Ctehe~. .H'1!Io1d 10~15 fbr. rSet!! :p.''W~_.tlon./ p~~O!II.it'i!lll. kine!?..mi_~mOOIl"to keep !"ilJo'U'!" butt ~~!lj.cf. .r'~iglit!'.5'l '!:r~Cim'!the WF.i4R ...!.iW.dS'. 'Ilh'l!l :n.. '!Jllil!til J.. i3~cl:JJ lrl.gw[]~~ w.:: !Ilnd ifl.f> f~Q .le }'i!lol1l" theuE.!e ilioe iSt~t.¥ti!!]nx.iU!l' 'f'eeit Wg~hl..dlJ\'f.) . (lit abwt ~lI! 0.!Jll. yom :2 i.y©I!I.. iii tiELtn i!l5tJ.on Deck :.rd Hl u .g1.. :5..:ll'l i!!'OO leg O'Ltt.SQhltr. j S'l:.fi_y . ] 'bill1riM.L .st. 121!~. ~ .Pml"ii e .. 27 tor furt'th&r foo~ .. i!!:la[" i~8D foU.~t.~ ~..iQ .e'lti8Jftne~.(W. S000udis.r'! 110 ip~e!l!!.i] L [of ~e1lll.u g.g ror lil--15 ~Gnd.tl@lt :!Ii..5. f'l!(!!II. ~!!II.R.oo:d eiJ.I[I~ 3 'tlroes lliBad!. OOS)" ::!i~ooh~ .!' flole!il of ~tiiIJg . "riO i.:heF.i!!1lif ~l[)el gru]p ! .h. ~ill.(:h" 'Ul. RI2[p..nd. ').l to the WlI!U .ta.I~emi!~'I1f :p't:I. 8T<E! teo dGae '!f.~t. '~e ~f1~~'r ~I. o o 'Eui llh\sMh ~'!Jur'1I!3Gil:: frum thus p!]iijl.

emIMmg Iliitiiili1t(}~.l~ IlImimeHupted.11ort petiod'& ifif :S. D.IELtri!n:g!]l.§i~~ 'W~H~:r~'~.dS_ . Ho.!iJI 'iihmlil' olJl" fDur I-iOUIl"!i:.. e . "'.ti)n. Hold :IU~ ..tc'h.: l'l3..tlltli ~ rnillcll ~~tclll Js {e1~ (fig. WW.11M. ~b~ oUit!'J!" 'meg irn a.. . 'llJ.I1J.:!!:l !.11)1-15..boy J}.:r!lhe 8lraigbt.i. ~~~ :~ ~ .l" ha.j1Jg' o:&Ii :row. m'l.tn J'~l:1_.IT.IJ i!iuolllttlt in y. :<l EU1Ii !l:!~oo. 13egi 1I1.!i g000 wi 'Mlr.~.A DVAN'Cf:D SJRElCHE5 FO.pr~1tiI 'W fee! 1iXIm!:.c r~ ~~ I_ ~ ru en !t rP'll don't ha. 'u5ie ~.rYi 'I. 3tte:td~ the J1-mJiililtrli(~gs of t'nl.~ il!1ioir. iiict.r!.~h:!n:t 'way to 8~re.illtiJ 'you .a"i~abie.re_MI. nElIl'LStl.ooghQJ4t '[Me .I~ II ~e!.uJl !2.".'ingE r['Qrn thiEl :~Jt.I!i:Y' 'grr .lEG AND (J'ROIN :~ "C ru m . YiJU. To l!itrubt.E!J~d: the doo1i'w.H~16 i!:iIlfIlJOJl.SUMMARV OF .u."Wa:rd. . time.l !Fig. b1:'h'!~ Y01':!.lllreELtns eEt5ily_ Hill!! il£.ch YUillJ!'"CEl1f:.tlru:3S.R ''THE.out {!!I1]f rftJJ.' W.)l)1J[t"'IOOdy ·llOO.g otIi iit '!iII!p ~he wall.(r.'t' taes tG1N8ircl ~uif' shin i.a!l.3). d)OD!I"W.t :foot :Up a(i1 ~ doorwiijr (ft .. DlO'JIe'}.ld fur 1.._'3 TJrt..fig..

with. and lriJa. yOUI'" roWEIE bSIi:'k iii: irollllidl!!G. 'It:ils wi]1 cause f.off yom 1'0 ~PQIt' ~£gs end :~iiPs" slorwl'y lQatl :fo['w.nght.:e~d·E!r or YOIU b[]d¥< '~be Sit wlilh yom l~et a oorni~1:'u.J:i:.Y.on'Jtl!ro frmrll ~he l1ips (OT 'tru~h joi!:JJ~sJ.mngs~£e itl~'hit~ Th Dl.d '~n!!al:'J[U. ~ttwght(Eilpngbtl se you 1C$1li m!l). Hold ~D.1 . you:r head snd :s11)ou~dc(j.bJ:e'dlJ3t!!l!IlCle !ii:P::!!'I:'t.~l.Stmchilngl the Groi'n .". .[]!L':.e·Fr:im.iilnd Hips with Legs. fbI" balalJl..ake IfL't.'8.~ng :!i~ruli.and act by 'rlIi'UJ!lidlm~I }'iil1l.a~ j'UU:f ]o~[' b~'k.1f batt.'ie! f.!j.i!I"''(l\[1I~iQjluiGI::1. GJ.C~.jj frool your hips.tre:t:~he8" whiten i!!!x.Eirik ito rnund and! :~Ilwe:r :nip~.e on ~IJ. t On not ~OO!!1 wro'aro. of. :iii '~S bi:!I:'_.!l!!Xw.'L'Wtl :iiIIBmhilitY!1 Ellnd can pr.!.1" bE!ck'_ I2lfiPE!1"b.reps relased and flI:et 1JJ11. .llI.Ill'. ~~QP ycfur qllllt'ldFl.eUIIJ.fi'iJ"I'w.EIIiI. '(. Keep yaU1l" h.fiIi1lt" hl:tlp' !Hrntlll. whe~ YOI!I :~e:~l'Irl ..r 10-20 seooDdis.eruJ iDlIJiIN'@ilD.ro to.' yOiit' hadL Ir. mil t. Apalrt Th'E! f. ~tr..l:ilxcl!).lf. !lI-ut il1i f:rl!l'Il.t.ii!l from }'If!.:yQiL! ffi'l1S'~ m.Bl'lil~.::a'li5ing .p )'otu" !~C.gbBhihty or' h(}1d ontjJ' anmeli'hiIl\!{ fo:r' gI'aa'iMr 00 111 ool !Bl'Eiatbe dlE!E!lPi.yow: 'bi:Pi!I' '~O' ti~t b.if!nt >@.:Jji itd~ (lOttcet]y.cB 8l'Ld .a.e-Iicll the '~Mide.Y' flOO~' i.Y'ol!l.(ldu:ul1y· ~~ U!:t:II]~tOfil~'~ ~he!:PI. Be ~tJ.

!ii3ria tion.nL".!i~ SF.YOillir illrms. ~b~'lIlrd u:n~i~.e1!i1B:p!llG~t.rh~sll. . .'! Mps" iI:(IoW3Jro the: cl)cll)t Qf J. .]tD! fhl!l tiifl~d i!! :!:iido td Y'IJI!lT bui.YO!:Ilt hctiIl£l'.nngE.~oo.ook dlowlIJ. '1h:Ui[[!J~t[".and YoO'l.t a 'waJt HflJd.Y' 'With th. G!::!t }"@I!!!I" body used to tib.y'lo .'t.ci'!. 6"L'HJdi ""'liIi.I'iiE!~E.s!'. and. as frtt' iLliP as 'lli@ Shall1Ld)Q_t blades and .5."!k :!lh:nY'ly' OOIl~ Thrn.Y'[)I!W b~.iJ. 'puttl!l"!lg' YDiJ.'1i'1.:' 1"0 I:li:.i\!l!iJlf Jcl'1: '~o. 1.oofit. gr~duany to a IPr4l~!".! 8:t'e ~nl}1.J3j.'eac.gth:~!l Jffi'U!!" L'lJp~'l!te YOJ.lltdi rl"lllii'J'l 'lJi<.oUl" .l the :9lt.[iolJlpport wili he]p :1i!l_F).!l~a..g.. .. Dj} l!ii!l-t bell'!!d...pG.lIIdupt :YO!!l1r lll.Elj' H!iIEl:ii!!!.. USB :g.OOtD g .IDe.cii"Q.a.rOT ibuh. I..!I.MoKRS!I" .lll flle"l:ibiltity. K0Cp y.e. yl.the Y.]. IT.i!.iQJl is tn Rirt with ~u:r ~1[1. .IIlI' b$~k ~.~8iU[Jl]d!:1.e ~f!ft 'h:.ds. ~. Loo.N.. I~r back. EL:n11:lEt!>}" I:7i:JrEtib fljj(~' 10 aseonds. fDot.t a:g.nru::rn.toB~iili :uu .ll!i.h in both .iil'[l ~:n.fwiiatiOn5! :!I!OO".ay' lS ~'I.S.!l''ooek J~a.t[.l:rN:l! 'tQ '~he :riglli. ~e(l[JI"!Ld8_ ]f.o:nB bemb£e 'yDU t!l")o' to i:i1:.!!t:i{!l!i!!9i. u!piri~h!~p.YiiJt 't..'f'E!tb~'h ru~i.8_r. 8 to .[Jody ~tiletc. no tbiis acrO!llswilie.Y:rw-~l:wer..oo.""''e'.kjU}:i& !lW. Holu.l!. ~"'l.as fnt down as the hip.out 't-o the :n~btardie . fOF' 1~}'-1. 8i!'~~}j {.ii!!=u~' 'f:io .i1'..E-it ''!J!:1lb.f:!t6h l'eqQh'e8 Good. tl!l<W~l :Dun.utl~ El. This willi iJj~r. uudi btElt'lli1i!1: '!dEJJ:i~.ieset 1:5-2:0.or S!~..ght :Ei'flld a gPOg.!Ij!fy.ail:!!!i.Ii. 'tilalldg bebind! you. YQI.l7 :right 'haJnill.r..h .!tb:Hy lfo:ru-wnL H!l1rd! :fur: 20 . eoneenteate on iI!!!il :moillil!ig' yowi' liiips sli. JiJ)U'~:1 ft..oM ill }'@tl:t i)[ruk. j Anoither '!l'~iii!:'ltiii)[:j j~ W J. YOUl.i :feel eomfirnrtab~e d)l.

~fh.OO s!1l00nds.!ilii hD~)li. H.t (ify'Ou.Hold fo:r~'lID-Ii!) i!'I!l!!to:nda. to .~ . .llIit~}. .d:i~ru.. ~-"l_ ~"'"'lj' __ "_.gl'e~ . pul~ Y(lfl.lI·k! tIlt"!8~ new ...d~y .)'G'tlir b~i.fI!~l!It itel{ii_hul~:t].<D111tO i:lD[[!J~thiLrlignecar' tha :fio[J-T' n :fTO!iJt .~1eoo of rwr.rund. i1J. t't·r"" .g rlg'nt .:!!!' abcl'omjln1!iJs.aM. l. :!Iillig~88 t.tiit !Ili"ril!"'Jt:f1~~il:. Koo:P jOwl' :Reach (li~IIl!i:' iIJ<ll.d'v'a!IilRciI 'Groin ~Sbek~ 'i'i. W:J.aligtwu.!tti.!:'n JP'ad'l. h. t.riQiI'..!J~~.. fur tnl!:: 'b.a:n. USI[:J n~G 8iDliiUi :~Qg lli~dIiU.mI..f"ltiilit '0001 n.:.cf ~I)!.s.y.~V!..!' ."' ~~~'lI!I A!I!iI ::.:L~is.!)~{1I~t of to help .)_!'~'1!1i. .. F1J.O . and] gr:!JB.lieJr-il:!OOJ!i:. gli:tetxih.'8in!l.ttJ w1thQUit WQr"l.mbe!j' to (:orttJ:'aiCtyffl.v.~· "retdJij']\i'II S .!.!Uli~J88 w. . )'UU'f" hand n:rm...!":l~ A Mi!!!'I\'e'A.__ '.ti:!iJ]a]O:r:b!il that fael ri. :JITloiJU~ I[joV!!ll'2:td.E!I'MELd 'Mih. at 'lfm·tOl~~' am. .i'it~l tht: S(I!Ij}S.iiin. i!!J~:ril:.~ the. 8~ret~"h.~ ii:l1tril!:~clie.'Yi:ng .sader to 'bald. :~at:~rDJ].r. Whflfl :!!.:5tre~'h 'wiit!h CiOI!JrIJ!l'~i.uilg thw.S.. !llCim~ME! B~r:etch. .yVl)I.Q. ~l!Id. ' IT yiirn f8. ~eme. .jI!d!a:Dt YOU]' 'hmd.o.:nm hold!. (~t... ~ljitret.\Oll ~ru sl. 8M~'S.Am . m f:r0<l1.t as J~. 'J!~r! yo. Us!) tthJ1:l.i .sQ. Hold far 1$-20 seeonda De ibf!1Jl:i.'ol::f!lYl:' l(1L.cgs. :t1!Sl'[ng clo._~ :the iI1imin! 'wifh Hi. .El!orJ .r.I!I:8!!!'] r ifut"Wa1'd.n!)1.pplil:.ld a.dIe!i'CT~bed."'.di: .MfiI:!trih.'rOW'E8H' t. make it . !D...i· !!)'u!lIly . EJr9d1lUlJk ti~nl d-u.gs. ]tI~'ht or ~Il:Jl~. Loo['n to ooJIii ~ft.\'._. ]. as you ~e8l!1 furw'3rtJ.3 ..eEUJI H!JMlTI{g milo .i!"i'~'".I:!t!m!!ltbing '!. '~hen ~~aA:h :.r" body . i!I!. jil':.':!31fO"!!liJ:' :~8gs.of toi!lt ilcQt ~!)gt.J~ i :m~y'~ tbif.. £i:!II"WI!J!ro.t'!'etC::h flW:''Wo!5!t~.. a goad.'__ '_" '. loe-~l..:IVi!1iIi1~1 St~: !l)P1I!!JSitefoot. ID.At.ekh '~iil~O([igl._!L _.bold ~t:uet!::hEi8 i3i~.u. 8tabilli.~ mttl'!"..h.:l8l8EI t:l:l!lJ I:"l~ttib..':iCd\gc of li~('.t'".'1Ild:~h" Do.ged. iI1~~ ~e.'U i!. il.oolffi:.lrht.i:"'I!1..l. Meft >[if 'l:e:JJIl!iEir linu.~'ting with :~G. DT d]~ '~eg il .m.iltIut.n'"' ~-!'iI!!!'1! ii.

:lip il.t (If t'tOIll' .1 (lJllJdru:1}~. h~r'I~"litl .ck"and h~p".he hr.C Wfiji:.l@kh. rul egy 9 VJ'!e ticl.hi!!Jk i.tYQl. TnJ8.".rm~tr.l:'I!l!I.l£.vc~ ~ou.tLMtJIs 'bclJill'nd YOWl..'pOSf~t"iiJnwhere:lit :~Sf 1f!B.~1:dhil.ive jli.n. nD :n@~~e. Us!!:'"(lW' . .:LTlD ~1t!.e :fi]1ii1t. '~OO:k jji. tha i1:Or.""f.lit .ID~'i)hhe mat. .!!r ~~ W hEll'EJiym.2U &EC!!II1ds..!! !1!"l1.{!1h 1'{!iiJ!i" Hgjji~t . ~~~~!~t!Ji' ']b.ytilLl.~ . support.r:ahill flit!" limillllJ:1ng '!.fI!fi!d11i1.r !(jut)..t. '.lJ.\I:(ln.Jird £'. :!lit 0111.:LB a ~DDdI atrebi:h for.P ru~d I::ltrnt. :r-ee.~ ir! t..ns ol:.p-a :r~waFd.i'r]lij: '~Ilwa-t'd.e: M.~~l?.l!li't beymrtd.g tti'le.OODill>l!ll'UU!f tU!Il".1:1. tl:ntEj.nd! Ute ~~ttG\ill QfY'OlI. yom' leg nil:.fu'rn 'to faee one fuQ~ . btlld. if:in~.r.·' tWrII" ilti!iUIc.a:Y'be 'relax p~iEI!eeyov_]' leg3 arui ~~ a liQng t.g QIi1 the 'CGj. Hi1M 'I!!!I'I.t '. 13M f. ".O~ jfJ. i!Ii.:'tiJ.!Keep t~ .['(!Imth..irnH1t .li~. Snt:it. Ini. POOI:t:if!. A gCi!Jd .~Jidll11S:yl:im~' ~e~ down al@.pcig"ht. gi.. 8rl:~ 'Il.!~:' 'yQU"f .i~l' btttt .!1l! U!lnu:gh :ir~ ma. ~:p iL:)!1!t=I. Hold fur 15~2Dseeends.lII.rease '~ile'streuh. 1t"":1ii0~sa:ry. ihF balance WIld.:l. nrJi 'h~p::.!l.in] IlL rumfofttmN(:.I:>t.Dtigf. ElB . : Biit'tilJ...d:JIin gm. LL~.with y(nJ1" hands und.i~~i lower bJ:1.'ru:~l"of tll.P~O-ft. t. ."til!iJ1I' i-'lg'iiJi thfll E!lJ:!if:[J. Utliil.u :pailn thaI!:..h drl'W!ll .he QQt~de w:nj1e you :reel a 81]ght~ 13'E.I3iten ~rw lll!g . ~c.!Il. u TID .. ND oolJ!l1Idllig.l.~I.~a~ !!jtrehih :forr10-. put a tt!wiIll amu.B~ edge:.leg fint. iF:und.l'f' : leg'& tum hli or aut.~Il.(I!fJd be'J1d {mw. .e!ai!-~"~Fid ll!.Y01!II1l" kJ:!iee (e-v..luiI:t d:~f!l.

.P.!:ii~ill5IiDiEmi.l bm. f[]1[' a lImited! IJ.r-.plitEi:u. ur a bilililet ~gt). minlJt..ilel38 lUl!I . :fn1" The farther ymJI move rtlle froJ:]t Wi)I.ubed Cla:l :C.eE.$.n ing the '5.[L" H:oId.:( movti ~wC' frunt . hEl]'dI!y ]!Iie~arrl "~ 111'>8 ~L1I!'"1.iI.s.Ju. lOc--:LEi.bill~E!'!J::EI!d1:l.ne:s..!r]D1d .ne more the I3l!1JaOf}'"O'U!f :root Mil '!'ise f.i:'lf.1..) a 1'1 i3de~~ W. k. :fut 10'--00 i::1r!fwnds. .nootD. the.00:> 18\1~ ]i\1"!Dg being aNEl w dao ith£i .!Id li!:@cUe' .p!llitsl i Th:~5. 51.irnn la.he :!:i.s'iill'!21dl '!Ir.it:l:ilbilH:y_ A '9'O!i5d W~'i llO ~'ep~r~ 'f'Ol"thc :!lplit':lo i~t~ dD t~'1(:~tr'!et~!WJ~.!.:Fr '[Q'm~ silretl.l8. 'Itiink i[][ you.:Wni::i 'tifuii:s beok In flhui/. '!t..ecl. ail!illllmia t1':ml'~h@'t.y' is!iQ~lI}.!i.\E:5.:'h p[]!'~iti~:m d. ward! U'nlti~ yrDolJI feQ~a .i. too :f'iQ't ItcTy'J.ra.''".[Jiiil'ig'fur' g:!fliliWill[L&ti'G:5.nttIel :~IJl" ~ m en r~. iand s:--6.'fC: Y[]U. . ~rtheliegl'3 and grolJn.mJili!:l ~b~lit:y ~~ ~~ 1)]]]1 miUf.f~©V"l'""OiJ.. :t.Il'!I11-{L1P pr.umIi'bec: of' [pe!apkt U:r.lff'ihe :1100]'.acti'Ui~~ at . burt :(..Ik~ 00 dle:0o~.['.d~..et(!.!lire '~['a.. 10TWfJj:\!1.lID. ~ fij ru ::.E ~ fa .! ~ dl. (h.pB~ tiT' Eli fi.'l_.aight dow.fu!!Ji~t'-L . ail!ll'1l:iiJ!i~.ooflltrolioo .e.ITiOO't oi!:ywr !Jtre~'h~I'i:g:needs..'\ldr. b:::!. ba.dI iGto the deve~opmmt[ihi ~tli'eitrib. flo ~rrne <E!~sier'~.rurirt :frn.r :hi[pEl :~ing 13h'.i:' fl'{II~Jt.c N'ow' . U:H! D8!rIIdJE.i51J:.} IlifIlWI. b diJ!l!1 oth!!l!l"'. oI!io:J'I Pfi:'~a'_'Hl!).i. i(jiJ" l:L'!38d il:. F.Lear.tr-etJi.

flit. S\plits a st.I!i['d! as .Yuilli' 'I. ~t1i1i5'~1.I a :M:ru'.Js. back !:!' ...t·JN~tc.R(.'DU :MDVi'Er J4)U llij.20 ~ljnds.~ccp ~iM :s.£!al'liil't~ 'I!o d!lf1!nE! !§.1wIldI!h::r.l.lilnl:.: aifl~lI'It l>i) tJlie~al'i~ .l\r S!-H1. ..pn!l:e_ HoM an el!l!!)Y ~..Otl.In a'rulilil and il!lJure '!ffi'tIrse~f. t.YVIJ.pli'ts.A.JJ1[I\I'!:~~rUi!$'00 '!lemu~. become :r:rUlrt!<'flce~jbJe.ulgnt nhl!:ELd.l'tlu:m.i)ur Upper 1~g1l" TbJ.&lcll :t'bt 10. tam. ].![.h :Fer .mO't"De . . tilflfl@' a~nd r:eg)llIFlJ" pr:ad. 0If )'(i{tU" bLips Frcing 8"~might do"W'.'I..fi!ipll~h lhili ~F!-lrrU '0mf(lft~. Ue~ ~~hld!s fu!" l"itl!~.ill!ndling '~itJ~)Ilj' 'w:ith :fil!il!t pcin:tOO.-.!1h 0" Ute: 1:~aC .pl3i!.s ~t~1 a 00.n~f~'1lG c:-a. :5ide.5 -'i...!lind .!J. ~I.~iJJ:ldeFrom . .Qg~ roo:~ .illlk. gn. !m~E! the frDnt foot fi..r!l:"W'.IlUT..j[]E!. BE C!"~r'S~rli!lteEi. :.IJt fuT t:bs other ~ide.of y.iIl.Y. :!Itlt.:f.1lI!1i'e !lUi tID abl')lIBl!D ..!lJ~ M:pI3' .1!St ¥QI!il ooitd~ grath.U:ll linti~.

e [.:'8!3iP' :f..'Il!!1It . :DlJiir. 0:[ tbl.'H.! knse. :~oO«': '¢b~!1l m kee-p the e:~1'et~b 1[JJ1J the iirI~die ill'f tbel ith w' h~~Jiilii 8~_rol:.UIiE! !E!xtr8m.w.y iftt1tertilif:i taJij} stre'~ by '~~~" j''OOIt 'bl:P'S' ill.As y!)u.ii.) H:I'it]. Q~ ~be.' 'i1Jjy i.0--20 :s@ooi~dlf:i .iW '"".e. iW'wCli UlP. .il::h.~~t . .iii!: Uu! !iotn. fti. Uf yDIIl. ytllIT' fuIl.iI..if 1.ruJl-!.. ligament. .comijt:iilOru HU'.d.i!i:91.~~'dtir. i~ '~E!:!IrITrh~1il: iSp. 'ki:cp up.jJj.:F1liog your . 'liJ.~ :&t['wtcll is e. n~Jil:ttJi@ <J! poolSiiliiity o:f CivetlSt'ret.i"ilJie.J.i..i~u::iJ!tQ'IlgaiJfi.::t:J£e~.c-.(fhin.g tb~ . he~pJ'1[IiQ.fI~~t!ifLt~lli floor.~ of a'4rtl~'$". the [d1!ilii~rerl..lipan.j jotil. 1wl!lj} .E!!Daio:n off '~'i!ie.Uti:t filltillt..j.!El~tl.~ts. ~J~J. Y'O~X ltiee-L'I. llli[l.rlght" & ca~. 'tr.Ail yoo:!" bocllJ' gtudilil).ii'~fiJl\8cl1. gQt.per 1egs ar:L.OOf!.fJft~~MiiJ. the . bit.in.. f)(.!t-~'hi.

Si'louliders..'.and A~m!ii' .2 H:Ilr'iiEl!:~Arlilit5~ .'. .].••••••••••• 51PIJo.SJi!i'!!lV(1. YO.'..'. ..•• '•. • . I Iii ••••••••••••• 11a: 114 -e (oliJlplJ. . . .nt~JJel. ..' _••• __ •• ' _• _• _ BIIl~('U!lIaf S~FE!ikh!!!. stretches to do spn man ~lJ. I] u II ._••• .. I 'I' -i 'I' 'I ~ . dlif1ere~~'tt'Lli:eUpatlom .. " " r • 1122 Wli5Jl1 ki rrlg! •• Tra. . . .oli... I I I . .'.! lay.. page nu rnbers IiSbeQ. • " " .'.OnOEil' yoo loe'..j.5i... " .......'@ll'It ody [part!!:. 1@R _ ••• _ • '11 I:) 111 11. as well as..""''''''''.tine-s kif" dlr. . . '~elYday J~fe. ..arn nOw d til} ~~r~(:h.IIn look LIP the for each stretch in the. .' . __ . you wll'l ~~ ij.• .7 '1'1[1.. . ..•••• 12.ffe'~ent . and Hlip5 ''''''''''''.md b a o:ivrues. TV' . . .. 115 ••• 1116 _ e 11 !!Ii $11i'(j'kih~!SloJ' T:~'IIi). .'..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.: $t~'~'~ne:S: +.k.J9n'DU~ '~hll.rrfi n~ ••••• litil.•••• . 'I' 'I ~ !'I !'I 1'1 1'1 i'I II II II 'r..i. Th e re :13Fe Fou. . • • • • • • • • • • • • • • • 118 Gand!enlng .. " ••••••••••• •••••••••••••• .'... '••• ' . . Iit.~! Eve~iiY Stre:t.•• " .us~y iirt odd Ii'i oments tntQI.ret(hec5. " . m flrst do th e' trQurt~ne:s:~yoOt! ~!.• _ •••• I I I I I I II I I I • II I __.J~lfIIg II 11 ._.w 'to' stretdl wuUtowt 'When :yOIU instructlons IDOkrf1l91 illl: th a i nstruetiom ~~d'!l lime.!fute Bed •• ''•••••••••••• ' . . .• . . •• • After Siitting ••• " " " " ... _ • ..ililm! 'Sh~ ultl e-r~ .••• .' " __ • . Afttl r aowhile you wi IJ Ik n~' ho.. AIIJIi~~iIiI!E!'S~\lCke:~ .. ...••• ' __ •• I II I 106 '1~1 . . .. __ • . __ • a....6 r . .P~~ itllrHE:!'r. " •• .I\i!! loOp.r' 1§!ljJ ••••••••••••••••••• 120 II' I! •• !II I! • Strridlle5 10'1 Kia5 Wh!llle Wa'td'. _ • '.'.LJii"own ro utines to' 5!J it yo ur D1N1'1 psrticu lar needs. .bJe te ...II'ter a 111¢l1 Desk S~.... • _ •••• leg. ... . • .d~\.. Groin.. . ~ower laAik TeMJlon 11 I I'" !l I. ri4e.••• 1:2\4 1:lS 12.age glt'.~'eUoen: :Sbetdhes .. 11 I I I I] I I I'n 'the Mo.5 .Js.

di. .In .8~ 'up .8e: 6a.rNJt. a t.g a~ s.:'l1 !!I !Il.ein.t fD'UlI' i!i~~~Il<.iI. ..BltmaUy" MJi. 1~1) 8eoonds '(IN~' . g. .2 ~~ildfl: !ii!eh.ffeJy4 :J].!r 8irhrlng i!l!n~.71)' 10-lIii ll!ilIeh 14o!1S i5BiOOn!fu (p~~75) :Ii{1 8 sean OS!.fIi €iEli~hl~g llNlJI.!II [.jt. n bHt do tfu.J:'!" ~tfet'l.!!.u. ] S~a:rt. 1i~O .) .:'ttt!'.ll."ve :I!E1'DveiI. th~ dil. bed befDre j.13 aeronds :2 tiim!!:S (PIJIi!1!I ~) 10-. 'Ii!.f'!)m :bOO~ Chu fuuot.15 ~~nti8 (:p~g.TIJ be dllhTI.eE.tile.e II!B:1.'iJ:J.li ng Ap.~ .!!:n:mt f:rn.a'l71Idi~'l-tifilm.fO'1tI!.S'!:) (pult.!!:8.)' wl'W:i:~liJffIi:: :ifQlux"'ed~tDGtehe!!i ~Il).es 1"ignt.'ldl!!il wi]] :teel ~DDd '«:lIom oomDiOO~~abloei!lk]..i!J]]AlB (IIN!!J-G: 2 ~" (Jl'1iI.e~~g.lm1! mOoJi'e 'It 1.j.W.proxlm.ll' 5. Tho!.A~l..illi~. Mar.f! &0) 20 "'L~Il}cl.

~1 9$ !ti!")I.n€O'.y.bJ''e-8thedee]l'll'~~nd be r~J$i~ed!" jg s-s ~il!!j~ 3-. hciorl.i1IOO~Uy.H'e.~ (~i~i!:1.'l'a'ke ~~]:r' 'Hf. :I:l~lIiJld!i!: 3 tilllilml (PfiI."(I~Hh (p~~~2f.fi! ~) .]p yeou to." boo:y atlidl :he.I:Y j Mmi!.!. ~rhese .:eooJli da (pm.(!! .~i.~G~) s i:htlli!l:l . sleep mlOO:'. {~"~·2n 10 eerond!li '(~29) RIlJ.st]'ei~he1il will JteJax yQ!lJ.5 :.e!.ft~~ l'his a greart t1mc to stretch e~el'Y d.ro~'[11'1 (m:d tU'J .Bed AppI'aJ(~mi.parts oo~~g ~tJt. S~tdl.I.n~ and {erJi ~.) .l\i!ll:Y..ltol). 11))~1.3 tilifles.!!1j'.i?l.etehedl..Befcf\E!!' .i!li'~ml.. 1~lbU:r..

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