Conditioning For Supportive Results


DISCLAIMER: First consult your doctor to ensure no break, infection, tumor or tear.

12 minutes in the morning. If you now have zero pains or at least minimal pain, then use the following exercises to support your results. You’ll discover just how easy it is. For best benefit, build into this menu by doing it at least 3x/week for 4 weeks. After the first month, you can do it daily.  You will discover in a matter of just a few days how to best fit the menu into your daily life. Wow! What a difference it has made in my own life. I hope you get the opportunity to experience it for yourself.

If your chronic pain comes back, use the original menu to stop the pain, then return to this once the pain is gone.  

Arm Circles

Time Frame: 1 set of 25 repetitions

Why: This balances the upper back muscles with shoulders. 

How: Stand up straight. Arms extended straight out level with shoulders. Thumbs out, fingers curled, knuckles extended.

  1. Squeeze shoulder blades together slightly, and rotate the arms forward in the direction the thumbs are pointing in a quick six-inch diameter circle. Do it 25x. If one shoulder wants to wobble forward or pop up, lower both arms until they stay level.  
  2. Turn palms up, thumbs back. Reverse circles.  Repeat 25x.

Elbow Curls

Time Frame: 1 set of 25 repetitions

Why: This reminds the shoulders they have a hinging function. 

How: Thumbs out, fingers curled, knuckles extended. Attach knuckles to temples in front of ears. Draw elbows back to squeeze shoulder blades. Slowly hinge arms forward until forearms touch. Keep knuckles attached to temples, thumbs fully extended, head erect.  If head moves back and forth, stand up against wall, slow down, and breathe deeply. Do 25x.

Foot Circles

Time Frame: 1 set 20 repetitions in each direction on each foot.

Why: This restores ankle flexibility.

How: Lie on your back. One leg flat on the floor, toes point to the sky. Another leg bent toward the chest. Clasp hands behind knee as you circle the foot clockwise 20x.  Reverse direction of circling foot and repeat 20 reps. Make sure the knee stays absolutely still, with the movement coming from the ankle and not from knee. 

Point Flexes

Time Frame: 1 set of 20 repetitions on each leg.

Why: This strengthens flexion & extension muscles. 

How: Same position as above: One leg extended, the other bent. Bring toes back toward the shin, then reverse the direction to point foot, like pumping up and down movement. Switch legs and repeat 20x.

Sitting Floor Twist

Time Frame: Hold position for 1 minute on both sides.

Why: This moves hip rotators equally correctly and coordinates with shoulders.

How: Sit on the floor with legs extended in front. Bend left leg, cross it over right. Keep left foot flat on floor, running parallel to the right leg. Place the right elbow outside left knee, twisting torso left.  Face head behind you. Tighten muscles of the straight leg. Flex ankle back toward knee. Hold 1 minute on both sides.

Mad Cat / Old Grey Mare

Time Frame: 1 set of 10 repetitions.

Why:This coordinates flexion-extension of hips, spine, shoulders and neck.

How: On hands and knees, align knees with hips, wrists with shoulders. Line legs parallel with hips. Distribute weight evenly.  

  1. Smoothly round your back upward as your head curls under to create a curve that runs from the buttocks to the neck – this is the Mad Cat with an arched back. 
  2. Smoothly sway the back down while bringing the head up – this is the Old Grey Mare.

Make these two moves flow continuously back and forth rather than keeping them distinct and choppy.  Do one set of 10.

On Your Mark / Fencer

Time Frame: Hold position for 1 minute with each leg.

Why: This reminds groin muscles that their job is to help stabilize hip. 

How: Half kneeling position, head up, back straight. Lunge forward. Keep hips square, avoid twisting trunk. Do not let front knee move beyond the ankle. Hold 1 minute, repeat on other side. 

Downward Dog

Time Frame: Hold 1 minute.

Why: This reestablishes the links from your wrists to your feet.

How: From hands and knees position, push with legs to raise torso until until hips are higher than shoulders, to form a tight stable triangle.  Knees straight, calves and thighs tight. Toes point straight ahead in line with hands. Flatten back. Breathe. If you cannot bring your heels flat onto floor, do what you can to narrow the gap between heel and floor while keeping the legs tight. Don’t force them.  Hold 1 minute. 

Air Bench

Time Frame: Work up to holding position as long as 2 minutes.

Why: This relinks the ankles, knees and hips.  

How: Lean back against the wall. Press hips and lower back into wall. Walk feet forward while sliding down into a sitting position. Do not sit below 90 degree knee bend. Knees should be over the ankles, not the toes.  If pain in kneecaps, raise body up the wall to relieve pressure. Hold up to 2 minutes. If too much of a workout, try only a few seconds at a time and build up to 2 minutes. Walk around for a minute after this exercise.

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