1. Arm Circles
Form: Arms extended to the side at horizontal, Shoulder blades squeezed together, knuckles of hand folded, metatarsal & first phalanges in a straight line, Make small clockwise circles with the arms. Reverse to counterclockwise. Build up to 120 repetitions each way.
Purpose: To stabilize the shoulders by building up the intrinsic muscles of the shoulders. To compensate for the strain on the head of the humerus-glenoid cavity from adjusting.

2. Shoulder rotation
Form: Rotate the shoulders clockwise by bringing them back, then up toward the ceiling, then forward, then down toward the floor & then back squeezing the shoulder blades together. Reverse going counterclockwise. Move up to 60 repetition each direction.
Purpose: To strengthen the shoulders and build up control of the scalenus group involved in sitting occiput lift adjustment.

3. Breathing exercise
Form: Feet shoulder width apart, breathe in through the nose while the arms are going up. Join hands overhead at the midline, hold the breath for an instant stretching the arms up and extending the diaphragm and rib cage. Slowly drop the arms down "squeezing" energy between your hands and blowing out through the mouth. Repeat 30 times.
Purpose: To expand the rib cage, oxygenate the body, open up the chest, build up the deltoids and feel the power comes from the center 2 inches below the navel.

4. Leg raise
Form: Lay on the floor flat on your stomach. Extend the right leg as high as possible. Visualize your toes extending toward the wall so as to elongate the leg. Keep both hips on the ground. Hold for 2 minutes. Repeat with the other leg.
Purpose: To strengthen the gluteus, lower back and compensate for bending over all day while adjusting.

5. Torso raise
Form: Lay prone, palms down and next to side of face. Raise entire torso off the floor. Hold for 2 minutes. Release and rest.
Purpose: To strengthen the back muscle and compensate for bending over while adjusting.

6. Cobra
Form: From a prone position push up with your hands to arch your back, head looking up at the ceiling, eyes up looking at the ceiling. Relax the lower back and breathe from your belly through nose in and out.
Purpose: To elongate the anterior musculature of the abdomen and torso, to stretch the anterior ligaments and muscle of the spine, to rebalance the discs. This compensates for bending over while adjusting.

7. Curled child
Form: From the cobra pose come back to neutral and then push with your bands to come to sitting on your heels with knee bent. Place your forehead on the floor in front of your knees. Extend your arms and hands in front of you on the floor. Relax, breathe from the abdomen and stretch your lower back.
Purpose: To stretch the spine and arm opening up the backside of the body.

8. Bow
Form: Lay prone, raise torso and legs off the floor to arch the back in the shape of a bow. Hold for 2 minutes. Breathe from the abdomen in and out through the nose.
Release and rest.
Purpose: To strengthen the entire back musculature and compensate for bending over while adjusting.

9. Cobra  - Repeat # 6

10. Leg circles
Form: Laying on your right side, leg fully extended, hand supporting the head, make full clockwise circles with your left leg. 30 repetitions and then reverse to counterclockwise. Purpose: To rebalance the ligaments of the acetabulum, head of femur, to strengthen and stabilize the hip and compensate for the chronic to and from movement experienced while adjusting and moving around the adjusting table.

11. Adductors
Form: Laying on your right side, bend the left leg to have your left foot close to your right knee. Pick up the right leg fully extended and make small clockwise circles. 30 repetitions then reverse to counterclockwise
Purpose: To strengthen and stabilize the hip.

12. Leg circles  - Repeat #10 lying on your left side.

13. Adductors  - Repeat # 11 lying on your left side.

14. Gluteus stretch
Form: Laying on your back, grab your right knee with both hands and pull your right knee to your right shoulder while extending your left leg as far out as possible. Feel the stretch in your buttocks and groin. Hold 30 seconds while breathing deep from the abdomen. Repeat with the left leg.
Purpose: To elongate the gluteus muscle and stretch the symphisis pubis.

15. Gluteus stretch #2
Form: Laying on your back, grab the right knee with both hands and pull your right knee to your left shoulder Hold 30 seconds while breathing deep from the abdomen. Repeat with the left leg.
Purpose: To elongate the gluteus muscle and stretch the S I joint.

16. Abdominal exercise
Form: Laying on your back, with both hands behind your neck, tighten the abdominal muscles to raise your torso off the floor while bringing your right knee up to your left elbow. Pedal in the air, as close as possible to the floor, reverse from right knee to left elbow and then from left knee to right elbow. Build up to 120 repetitions. Release and rest on the floor with hands and arms stretched out over head.
Purpose: To tighten the abdominal muscles and prevent the guts from dropping due to hours of bending over while adjusting.

17. Foot circles
Form: Laying on your back, raise the right leg with a knee bent at 90 degree, hold your bent leg with both hands behind the knee. Make clockwise full circles with the right foot. Reverse to counterclockwise circles and flexion, extension movements. Make 30 repetition in each direction. Repeat with the other foot
Purpose: To strengthen and stabilize the ankles. Essential for stability and balance in side posture adjustment.

18. Abdominal exercise
Form: Half sit up on your sacrum, hands on the floor behind each side of your buttocks, legs bent at the knee with your feet close to your buttock and your knees close to your upper chest. Fully extend both legs and bring them back to your chest in a smooth continuous motion while holding your body upright. Repeat 40 times. Release and rest on the floor breathing from your abdomen with arms stretched overhead.
Purpose: To strengthen the abdominal muscles and prevent the guts from dropping from hours of bending over while adjusting.

19. Leg raise
Form: Laying on your back, raise the right leg straight up, grab with both hands behind your knee and pull your fully locked at the knee leg toward your face. While stretching pull your toes toward your face and push your heel to the ceiling. Hold for 30 seconds. Repeat with the left leg.
Purpose: To elongate the back of the leg and reduce stress on the lower back when adjusting.

20. Abdominal exercise
Form: Laying on your back, cross your arms across your chest, bring your legs up knees bent at 90 degree, hips bent at 90 degree with the waist. Pull up your torso off the ground toward the ceiling and release. Build up to 40 repetitions. Release and rest on the floor arms and hands stretched over head.
Purpose: To strengthen the abdominal wall and prevent the guts from dropping from hours of adjusting.

21. Spinal twist
Form: With legs on the floor, sit up to 90 degree. Cross the right foot over the left knee. Reach over your right knee with your left arm and elbow, swing your right arm and hand all the way behind you keeping your spine straight. Turn your head all the way to the right to look behind you. Stretch gently and hold for 30 seconds. Release and reverse side.
Purpose: To stretch the spine and compensate for the torquing of the spine while adjusting.

22. Neck roll
Form: Sit on your feet, knees bent, straighten the spine, roll your neck from side to side gently and then do full circles one way and then the other. Repeat 5 times.
Purpose: To release the neck tension and compensate for holding the neck up while adjusting.

23. Push-ups
Form: Hands shoulder width apart on the floor, arms straight, toes curled under, body fully extended off the floor, lower your body from your arms alone. Keep abdominal muscles tight and back straight. Repeat as fast as possible as many repetitions as possible. Release and sit back on your feet, raise your arms over head toward the ceiling. Stretch upward, spine straight and breathe deep in through the nose and blow hard out through the mouth. Build up push-ups to 100 repetitions and breathing to 15 cycles.
Purpose: To build up triceps and pectoralis in order to increase adjusting speed. To circulate kundulini energy.

24. Eye exercise
Form: Sitting on your feet, spine straight, look up to a single point on the ceiling, hold for 20 count. Repeat going in all directions from up to down, to upper right, down left, upper left, down right, to lateral right to lateral left, to tip of the tongue, to tip of nose, to third eye. Then make full circles with the eyes clockwise and then counterclockwise.
Purpose: To increase sight, memory, focus, concentration and vision.

25. Push-ups  - Repeat # 23

26. Anterior neck exercise
Form: Sitting on your feet, spine straight, tighten the anterior neck muscles by pulling them up from your jaw. Release and do pull ups feeling the anterior muscles of the neck being engaged. (At the beginning a mirror may help) Repeat 100 repetitions.
Purpose: To prevent the skin of the neck from dropping and compensate for gravity pulling while bending over most of the day adjusting.

27. Push-ups  - Repeat #23

28. Eyelids exercise
Form: Sitting on your feet, spine straight, pull up your lower eyelids by contracting the orbicularis muscles. Repeat 50 times.
Purpose: To prevent the lower eyelids from dropping from the effects ofbending over while adjusting.

29. Squats
Form: Feet apart shoulder width, hand and arms extended in front of you, squat to a 90 degree angle with knees bent. Bounce up & down slightly. Build up to 100 repetitions. Purpose: To strengthen the thighs and to be able to squat to desire heights when adjusting without feeling the legs.

30. Push-ups  - Repeat # 23

31. Squats  - Same as # 29 but go down farther.

32. Wrist and fingers
Form: Grab your right wrist with your left hand. Make full circles with your right wrist. Reverse direction. Repeat with the opposite hand. Stretch the fingers in full extension. Shake hands, wrist, arms and shoulders loose.
Purpose: To stretch the wrist and fingers in preparation for adjusting.

Close exercise with rest, meditation and full visualization of your day.

MPTC© 2003