The Basic Five

These stretching exercises were developed by Adano Christopher Ley as an aid to longevity. If undertaken everyday they will keep the body supple and youthful.

It is best to do these exercises upon arising, but they are beneficial at any time of day, especially if the normal lifestyle is to be sitting at a desk! Then they make a wonderful 5 minute break from stagnation and get the body moving again. Remember to breathe deeply during the entire routine.

Starting Position Position 1 Position 2

 

 

 

 

Begin with the Starting Position with your feet shoulder width apart. Inhale.

Exhale slowly as you bend from the waist until your palms touch the floor. Ideally, hold the position for 1 minute, breathing normally. Is your chin tucked in, heels on the floor, legs straight but not locked, palms flat? Slowly rise up from the waist feeling each vertabrae unroll, hands to the side.

With feet still shoulder width apart, bend backward, arching your back as you place your palms at the lower edge of your buttocks. Ideally, hold for 1 minute as you squeeze your butt and breathe normally, ending with an exhale as you return to standing position.
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