Maddie’s Exercise List

 

 

 

© 2025 Laszlo I. Nemeth

Sky reach

Do this exercise first as the picture shows, on both sides. Then, do the same exercise on both sides, but tilt your head back and look up to the ceiling.

Shoulder cross reach 1 start

Shoulder cross reach 1 end

Shoulder cross reach 10 start

Shoulder Cross Reach 10 Start

Shoulder cross reach 10 end, back view

Shoulder Cross Reach 10 End

Shoulder cross reach 10 end

Shoulder Cross Reach 10 End

Shoulder rotation 1 forward

Shoulder Cross Reach 10 End

Shoulder rotation 1 backward

Shoulder Cross Reach 10 End

Shoulder rotation 10 forward

Shoulder Cross Reach 10 End

Shoulder rotation 10 backward

Shoulder Cross Reach 10 End

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.

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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