100 Exercises to Grow (FIRST Week)

Spread over a six (6) month period

The Six (6) Levels of Growth

Level	Colours	Duration	Number of Exercises Per Day For A Duration of One Week	Number of Exercises Per Month
First	White	4 wks	4	16
Second	Yellow	4 wks	4	16
Third	Orange	4 wks	4	16
Fourth	Green	4 wks	4	16
Fifth	Blue	4 wks	4	16
Sixth	Red	4 wks	5	20

FIRST Week

Exercise 1:

• Standing position. Feet together.
• Rolled up towel or bar on the shoulders.
• Stand very straight.

• Raise the bar as high as Possible, while inhaling through the nose.
• Stretch for at least three (3) seconds.
• Return the bar to the shoulders, exhaling through the mouth. (Think EXterior)

Exercise 2:

• Standing Position Feet apart.
• Fingers meshed at the nape of the neck.
• Elbows well back.
• Stretch upwards.

• Bend to the right, keeping the elbows well back and keep ing the legs taut.
• Exhale through the mouth while bending.
• Return to centre inhaling through the nose; stretch upwards for a few seconds.
• Repeat the movement but to the left.
• Gradually bend lower and lower.

Exercise 3:

• Standing position. Feet together.
• Hands on hips. Stretch upwards.

• This exercise must be done slowly. Bend head and chest backwards inhaling deeply thro ugh the nose.
• Return to original position, exhaling through the mouth.
• Stretch upwards for at least three (3) seconds before continuing the exercise.

Exercise 4:

• 
• Lie down on your side. Completely stretch your body.
• Use an exercise ramp if you have one.

• Raise your right leg as high as you can, inhaling through the nose.
• Stretch for as long as it takes you to say, “I am Growing”.
• Lower your leg exhaling through the mouth. Repeat any fixed number of times.
• Now do the same with the left leg for the same number of times.