All Basic Exercises List

© 2019-2023 Laszlo I. Nemeth

Shoulder cross reach 1 start

Shoulder cross reach 1 end

Shoulder cross reach 10 start

Shoulder cross reach 10 end, back view

Shoulder cross reach 10 end

Shoulder rotation 1 forward

Shoulder rotation 1 backward

Shoulder rotation 10 forward

Shoulder rotation 10 backward

Vertical arm swing

Outward arm swing, in

Outward arm swing, out

Horizontal arm swing, back

Horizontal arm swing, front

One arm windmill

From your arm hanging by your side, start the windmill motion backward. Do not go in the opposit direction.

Arms back flex 1

Arms back flex 2

Shoulder blade squeeze

First, rotate your arms to have your thumbs point backwards, by squeezing your shoulder blades together. On the reverse, move your shoulders forward and rotate your arms so your thumbs will again point backward, going the opposite direction from the start.

Standing backward bend

…the forward part

Just bend forward and let your upper body hang down for a few second.

Ankle bend 1

Ankle bend 2

Ankle twist 1

Ankle twist 2

Ankle twirl

Head fore and back bend, in line, forward

Head fore and back bend, in line, backward

Head fore and back bend, 45°, forward

This is an old picture. Now we are doing it better, by also bringing the other hand, that’s not on the head, forward, along with both shoulders.

Head fore and back bend, in line, backward

Side to side neck and body bend

Obviously, do this in both directions.

Head turn 1

Obviously, do this in both directions.

Then, lift your head up slightly and turn in both directions. On subsequent repetitions continue lifting your head gradually, until you are facing straight forward, by the 7th repetition (14 turns, altogether).

Head turn

This is the 7th repetition (14th turn). Do not lift your head more than this. The axis of your head should not go past vertical.

Head turn 15 to 20

This is the 8th repetition (15th turn). Turn your upper body to follow your head as far as you can go comfortably. Try to look behind you. Push off with your hand on your thigh to help with the turn. Repeat in both directions, without tilting your head further back.

Head roll

I have no picture for this, because there is no still picture that would represent this adequately.

Sit on your knees in a comfortable position, or stand if it’s more comfortable. Roll your head in a clockwise direction and include as much of your upper body in the motion as you can, without straining yourself or falling over. After you made 4 repetitions, change direction to counterclockwise and do 4 repetitions.

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Full front extension

This is an older picture, with my arms in a vertical line. Now we do it better. Please make sure that you position your hands so that your shoulders will be more forward than your hands. This way you can elongate the front, instead of crushing the lower back.

Downward facing dog

Bent knee down 45°, on front, start position

Bent knee down 45°, on front, end position

Straight leg out 1 (lower back twist)

Gradually work your way down with the side-extended leg by degrees of angles…

Straight leg out 10 (lower back twist)

…until, by the tenth repetition your leg will be under the “non-exercising” leg.

Wring out

Straight leg hip flex (a + b)

Do these in both directions as shown in the pictures

One sided hip hang

Pretzel, phase 1, bent leg

Pretzel, phase 2, bent leg

Pretzel, phase 3, bent leg

Leg and hip flex 1

Leg and hip flex 2

Leg and hip flex 3

Leg and hip flex, Knee to side

External rotation

Head to toe

Straight leg forward flex

…+ leg rotation inward

…+ leg rotation outward

Straight leg hip twist 1

Straight leg hip twist 2

Internal rotation, phase 1

Long front extension

This is an old picture. Now we do this with the shoulders slightly ahead of the hands. Also, I do this with fists on the ground because it gives me more height and it strengthens my wrist for karate. You can use your hands open, with palms down.

Long outside extension

Long inside extension

Long forward flex

First, lean forward. Then slowly work your head toward your knee.

Bent knee up 45° start position

Bent knee up 45° end position

Knee across chest flex

Following from the previous exercise, pull your leg up so that your bent knee is moved toward your head little by little on subsequent repetitions, and eventually across your chest. Also bend your upper body to move your head toward your toes.This exercise may be difficult at first, but gradually you’ll get there. 

Half front extension

Now I put my hand behind my heel so as to prevent it from moving back. If you can’t do this yet, that’s okay. As you can see when the picture was taken I couldn’t go quite as far forward with my leg as I can now.