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Complete Index Sections Re-Alignment Postural Correction Breathing Standing Balance Walking Supine Prone Standing Resistance Band Weight Training Body Mechanics Leg Stretch With Strap Educational Sheets Re-Alignment RE-ALIGNMENT Tips Decompression Exercise: Basic Decompression Exercise: Leg Support Decompression Exercise: Head Support Decompression Exercise: Neck Support Decompression Exercise: Arm Support Shoulder Press Head Press With Chin Tuck Head Press With Chin Tilt Leg Lengthener: Full Leg Straightener / Heel Extender Leg Straightener Leg Straightener: Partial Back to top Postural Correction POSTURAL CORRECTION Tips A POSTURAL CORRECTION Tips B POSTURAL CORRECTION Tips C POSTURAL CORRECTION Tips D POSTURAL CORRECTION Tips E POSTURAL CORRECTION Tips F Foot Triangle / Press Think Taller Muscle Switch Show-Off Wing Spread Scruff of Neck Pull Waist Lengthener Waist Cincher Bucket Prost Pillow Press Box Back to top Breathing BREATHING Tips A BREATHING Tips B Balloon Breath Lower Accordion Breath Upper Accordion Breath Three Part Breath (Lying) Three Part Breath (Sitting or Standing) Breath of Joy (Lying) Breath of Joy (Sitting or Standing) Back to top Standing Balance STANDING BALANCE TIPS A STANDING BALANCE TIPS B STANDING BALANCE TIPS C STANDING BALANCE TIPS D STANDING BALANCE TIPS E STANDING BALANCE TIPS F STANDING BALANCE on ROLLER Tips Weight Shift: Two-Leg Side Weight Shift: Two-Leg Front to Back Weight Shift: Stepping Forward and Back Tandem Stance Balance: One-Leg Two-Leg Standing Balance on Half Roller Two-Leg Ankle Stretch on Half Roller One-Leg Stance on Half Roller One-Leg Ankle Stretch on Half Roller Back to top Walking WALKING Tips Walk Taller Hip Muscle Switch Heel / Toe Arm Swing Roll Push / Pull Long Legs Feather Feet Breathe! Tandem Walking Backward Walking Sideward Walking Back to top Supine SUPINE Tips A SUPINE Tips B Leg Press: Single Leg Press: Double Leg Lengthener / Leg Press Combo: Single Leg Leg Lengthener / Leg Press Combo: Double Leg Elbow Press Elbow Press: Supported Arm Lengthener: Single Arm Lengthener: Double Buttock Squeeze Thoracic Lift Arm Press: Single Arm Press: Double Angels in the Snow: Single Arm Angels in the Snow: Double Arm Ankle Pumps Side-Lying Leg Lift Back to top Prone PRONE Tips Abdominal Lying Pelvic Press Leg Lift: One-Leg Leg Lift: Two-Leg Shoulder Blade Squeeze: Arms at Sides Shoulder Blade Squeeze: Fingers Interlaced Shoulder Blade Squeeze: W Shoulder Blade Squeeze: Airplane Shoulder Blade Squeeze: Superperson Head Lift Head Press Boat Shoulder Blade Squeeze Shoulder Blade Squeeze: With Assist Shoulder Blade Squeeze: Scapular Depression Back to top Standing Hip / Back Re-Aligner Wall Push-A-Way Corner Push-A-Way Calf Stretch Off the Wall Wall Slide Back to top Resistance Band RESISTANCE BAND Tips RESISTANCE BAND Tips Side Pull: Double Arm Side Pull: Single Arm Over Head Pull: Wide Grip Over Head Pull: Narrow Grip Sash Head Cradle Salute Bow and Arrow Shoulder Rotation: Double Arm Shoulder Rotation: Single Arm Back to top Weight Training WEIGHT TRAINING STRETCH Tips WEIGHT TRAINING Tips A WEIGHT TRAINING Tips B: GUIDELINES Over Head Behind the Neck Back Scratcher Row: Upright Front Raise: Single Arm Front Raise: Double Arm Side Raise: Single Arm Side Raise: Double Arm Press: Single Arm Over Head Press: Double Arm Over Head Elbow Extension: Single Arm Elbow Curl: Palm Up Elbow Curl: Palm Neutral Elbow Curl: Palm Down Wrist Extension Wrist Flexion Squat: Back Split Squat: Over Head Split Squat: Back Squat: Over Head Press: Military Back to top Body Mechanics BODY MECHANICS Tips Standing Activities Talking on the Telephone Going Up Steps Going Down Steps Computer Work Reading Eating Reaching Golfer's Reach Getting Into and Out of Bed Getting Into Bed Positioning on Back in Bed Positioning on Side in Bed Positioning on Abdomen in Bed Getting Dressed Housework: Sweeping Housework: Vacuuming Yard Work: Raking Walking the Dog Making the Bed Pushing vs Pulling Suitcases Pocketbooks and Shoulder Bags Coughing, Sneezing Back to top Leg Stretch With Strap LEG STRETCH WITH STRAP Tips A LEG STRETCH WITH STRAP Technique (Continued) LEG STRETCH WITH STRAP Tips B Hamstring Step 1 Heel Cord Hamstring Step 2 Calf Hamstring Step 3 Hamstring Step 4 Hip Adductor With Hip Flexed 90 Degrees Hip Abductor With Hip Flexed 90 Degrees Hip Internal Rotator With Hip Flexed 90 Degrees Hip External Rotator With Hip Flexed 90 Degrees Hip Internal Rotator / Adductor With Hip Neutral Hip Adductor With Hip Neutral Hip External Rotator With Hip Neutral Quadriceps / Hip Flexor Stretch Side-Lying Quadriceps / Hip Flexor / Opposite Hamstring Stretch Back to top Educational Sheets Re-Alignment Routine Postural Correction Breathing Standing Balance Standing Balance On Half Roller Walking Supine: Lower Abdominal Strengthening, Basic Supine: Lower Abdominal Strengthening, Advanced Supine: Bridging Variations Supine: Morning Stretches, Basic Supine: Morning Stretches, Advanced Supine: Spinal Rock Prone: Combination Exercise Prone: Leg / Arm Lifts Prone: Pelvic Press With Knee Bends Prone: Sphinx Standing Resistance Band Roller Resistance Band On Roller Weight Training: Stretches Weight Training Body Mechanics Activity: Floor Transfer Body Mechanics Activity: Chair Transfer Body Mechanics Activity: Two-Stage Lift Leg Stretch With Strap Back to top Back to Kit