NOTES:  

Be careful not to force the stretches of the neck. 
 
 
 
 
 
 

Be careful not to recruit unnecessary muscles when rotating shoulders. 
 
 

Many of these include the use of shoulders also. 
 
 
 
 

22 & 24 Turn head toward the shoulder for added stretch. 
 
 
 
 
 
 
 
 
 
 
 

35 & 36 Do not shift weight for these. 
W. This is a yin movement. The one we usually do is a yang movement. 
 
 

43- Lean forward as you shift from side to side. 
46- You may want to for short periods of time until the last one. 
48 - Keep the head in line with the shoulders. 
 
 
 
 
 
 
 
 
 
 

57 - Start these in a wide stance, keep the knees bent. 
 

Neck  

1. Turn head left. 
2. Turn head right. 
3. Tilt head back. 
4. Tilt head forward. 
5. Tilt head right. 
6. Tilt head left. 
7. Swing head to look left. 
8. Swing head to look right. 
9. Rotate head right. 
10. Rotate head left. 

Shoulders 

11. Rotate forward. 
12. Rotate backward. 
13. Press back of hands together in front. 
14. Attempt to press back of hands together in back. 

Arms 

15. Swim backward
16. Rotate right arm backward - twisting waist
17. Rotate right arm backward - without twisting waist. 
18. Rotate left arm backward - twisting waist. 
19. Rotate left arm backward - without twisting waist. 
20. Repeat 16 through 19, rotating forward. 
21. Rotate right arm in front - counter clockwise. 
22. Stretch right arm across chest. 
23. Rotate left arm in front - clockwise. 
24. Stretch right arm across chest. 
25. Radial arm twist  (Right) - Fingers to front, palm up 
26. Radial arm twist  (Left) - Fingers to front, palm up 
27. Radial arm twists to the side - Both arms together 
28. Radial arm twists to the front - Both arms together 
29. Radial arm twists above head 
30. Swing both arms front to back 
31. Stretch with both arms above the head 
32. Lock hands behind back, bend forward and stretch arms above head 
33. Repeat 31 and 32 three times 
34. Spinal Breathing + Press palms forward 
35. Spin 
36. Spin (arms up) 
37. Shift/Spin to 7 star stance 
38. Fist rubbing kidneys (49 times) 
39. Seven star stance, right - rub leg muscles 
40. Seven star stance - stretch right 
41. Seven star stance, left - rub leg muscles 
42. Seven star stance - stretch left 
    Hanging Monkey

Waist  

43. Lean left - (hands on hips) 
44. Lean right 
45. Lean back - keep knees bent 
46. Hanging monkey 
47. Repeat  43 through 46 (4 times) 
48. Lean left - (right arm over head, left arm behind back) 
49. Lean right 
50. Lean back - (hands on hips) 
51. Rotate clockwise - (Hands on hips) 
52. Rotate counter-clockwise 
53. Rotate both directions again with arms out in front 

Knees  

54. Rotate clockwise - (Hands on knees) 
55. Rotate counter-clockwise 
56. Golden Cock stance on right foot -  Rotate dangling foot (both directions) 

Pelvis  

57. Tilt pelvis left, back, tight, front 
58. Repeat with rounded movements 
59. Repeat A and B in other direction 

Thighs  

60. Bend left leg, lean right 
61. Bend right leg, lean left 
62. Bend left leg, toe out. Rotate right hip  counter-clockwise 
63. Drop right knee to stretch thigh 
64. Repeat 62 and 63 to the other side. 
65. Stand up and shake legs.