Go Exercise -Don't Give Up (FOURTH Week)

Exercise 13:

• Standing position. Heels together, feet at a forty-five degree angle.
• Stomach in. Fingers meshed at the nape of the neck.
• Elbows reaching backwards. Stand as straight as possible.

• Bend forward at the hip, exhaling through the mouth.
• Return to original position, inhaling through the nose.
• To be effective, you must keep your elbows well back and legs stiff.
• Do your exercises every day and do them WELL.

Exercise 14:

• Standing position.
• With your back about five (5) inches away from the wall.
• Feet together. Arms extended in front of you at shoulder height.

• Keeping your arms extended, move them upwards and backwards until your fingers touch the wall lightly. At the same time, lift yourself up to a tip-toe position.
• Remember: Inhale through the nose when lifting, exhale through the mouth when lowering.
• When doing this exercise, imagine you are reaching for something on a top shelf.
• When you touch the wall, stretch for at least three (3) seconds.
• VARIATION: Do the same exercise but with your body against the wall.

Exercise 15:

• Standing position. Right leg forward.
• Arms up at the side at shoulder level. Hold head up high.

• Reaching as far as possible each time, turn to the right.
• Your legs and hips do not move and your feet stay in place.
• When you have done this as often as you have decided, place your left leg forward and turn to the left in an equal number of movements.

Exercise 16:

• Lie down on your back.
• Stretch out. Place your arms above your head, palms up.
• Stretch your legs outwards, toes pointing out.
• Stretch your whole body as much as possible.

• Alternative exercise.
• Your right hand grasps your left foot. Return to the floor position and stretch for at least three (3) seconds.
• Now the left hand grasps the right foot.
• Try to keep your legs straight. Doing your best is doing well.