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PICTURE

Forward and Backward Warm-Ups

• Round spine forward
• Come back to center
• Life Chest and arch back from waist
• 3-6 Repetitions

• Brings suppleness to spine
• Opens  channels for neuromuscular-energy
• Stretches back and chest muscles

Side Stretch

• Raise right arm strong and straight
• Lift from side ribs
• Tilt over to left
• Repeat 3-6 times,
• Alternate sides

• Opens ribcage, spine
• Increases breathing space

Spinal Twist

• Sit tall, Rotate around to right
• Place left hand on thigh to increase twist
• Repeat to left
• Twist and hold for
  several seconds on
  each side

• Hydrates spinal disks
• Massages internal organs