FIRST Week

Exercise 1:

Standing position. Feet together. Rolled up towel or bar on the shoulders. Stand very straight.

Raise the bar as high as Possible, while inhaling through the nose. Stretch for at least three (3) seconds. Return the bar to the shoulders,exhaling through the mouth. (Think EXterior)

Exercise 2:

Standing Position Feet apart. Fingers meshed at the nape of the neck. Elbows well back. Stretch upwards.

Bend to the right, keeping the elbows well back and keep ing the legs taut. Exhale through the mouth while bending. Return to centre inhaling through the nose; stretch upwards for a few seconds. Repeat the movement but to the left. Gradually bend lower and lower.

Exercise 3:

Standing position. Feet together. Hands on hips. Stretch upwards.

This exercise must be done slowly. Bend head and chest backwards inhaling deeply thro ugh the nose. Return to original position, exhaling through the mouth. Stretch upwards for at least three (3) seconds before continuing the exercise.

Exercise 4:

Lie down on your side. Completely stretch your body. Use an exercise ramp if you have one.

Raise your right leg as high as you can, inhaling through the nose. Stretch for as long as it takes you to say, I am Growing. Lower your leg exhaling through the mouth. Repeat any fixed number of times. Now do the same with the left leg for the same number of times.

SECOND Week

Exercise 5:

Standing Position. Feet together. Hands on hips. Stretch, stretch upwards.

Bend forwards, exhaling deeply through the mouth. Stay in this position for three (3) seconds. Return to original position inhaling through the nose

Each day, try to bend down a little further.

Exercise 6:

Standing position. Legs well apart. Fingers meshed at the nape of the neck Before bending backwards, stretch upwards as high as you can.

Slowly bend backwards inhaling through the nose. Return to original position exhaling through the mouth. Before resuming the descent, dont forget to stretch upwards for at least three (3) seconds. This stretching principle is essential to the growthprocess.

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Standing position. Feet well apart. Long bar resting on the shoulders. Chest out, stomach in. Stretch upwards for three (3) seconds.

Turn your chest to the right and your hips to the left, for the best results. Notice that your feet stay in place, that your legs dont move. Return to centre, stretch upwards. Now turn chest to the left and hips to the right. Gradually increase the tension or twist a little more each day.

Exercise 8:

Lie down on your back. Leave your arms at your sides. Do this exercise on the floor if you dont have an exercise ramp.

Raise your right leg while you stretch the left leg as far as you can. Your legs should be as taut as possible and your feet should never touch the floor. Repeat for any fixed number of times and use alternate legs.

Exercise 9:

Standing position. Stand as straight as possible, arms along side the body, hands open. Place feet at a forty-five degree angle, heels touching each other.

Raise your arms sideways as you lift yourself to a tip-toe position. Hold this position for at least three (3) seconds. Notice the position of the hands and feet: Thumbs and heels are touching tightly. Dont forget: INhale through the nose when lifting, EXhale through the mouth when lowering.

Exercise 10:

Standing position. Feet well apart. Long bar or hockey stick resting on the shoulders. Stretch upwards as high as possible.

Bend to the right side exhaling through the mouth. Hold this position for at least three (3) seconds. Return to centre inhaling through the nose. Stretch for three (3) seconds. Bend to the left as you did for right side. N.B: Do not move your hips and keep your legs stiff during this exercise.

Exercise 11:

Standing position. Feet apart. Using a weight of not more than five (5) Lbs (2 Kg) or a dictionary. IMPORTANT: Arms remain extended and upright. Bend forward exhaling through the mouth. REMEMBER: The forward stretch must last at least three (3) seconds.

Return, stretching backwards inhaling deeply through the nose.

Stretch back further, saying I AM GROWING. This is another excellent growth exercise which adds to your height, so long as you concentrate and execute the procedure PERFECTLY

Exercise 12:

Lie down on your back. Stretch out your arms above your head as much as possible face the palms of your hands upwards. Bring in your right knee to your chest while stretching your left leg outwards as far forward as possible.

Now bring in your left knee to your chest while stretching your right leg outwards as far forward as possible. Repeat and alternate for any fixed number of times. Notice that the legs never touch the floor and the toes are pointed outwards.

Exercise 13:

Standing position. Heels together, feet at a forty-five degree angle. Stomach in. Fingers meshed at the nape of the neck. Elbows reaching backwards. Stand as straight as possible.

Bend forward at the hip, exhaling through the mouth. Return to original position, inhaling through the nose. To be effective, you must keep your elbows well back and legs stiff. Do your exercises every day and do them WELL.

Exercise 14:

Standing position. With your back about five (5) inches away from the wall. Feet together. Arms extended in front of you at shoulder height.

Keeping your arms extended, move them upwards and backwards until your fingers touch the wall lightly. At the same time, lift yourself up to a tip-toe position. Remember: Inhale through the nose when lifting, exhale through the mouth when lowering. When doing this exercise, imagine you are reaching for something on a top shelf. When you touch the wall, stretch for at least three (3) seconds. VARIATION: Do the same exercise but with your body against the wall.

Exercise 15:

Standing position. Right leg forward. Arms up at the side at shoulder level. Hold head up high.

Reaching as far as possible each time, turn to the right. Your legs and hips do not move and your feet stay in place. When you have done this as often as you have decided, place your left leg forward and turn to the left in an equal number of movements.

Exercise 16:

Lie down on your back. Stretch out. Place your arms above your head, palms up. Stretch your legs outwards, toes pointing out. Stretch your whole body as much as possible.

Alternative exercise. Your right hand grasps your left foot. Return to the floor position and stretch for at least three (3) seconds. Now the left hand grasps the right foot. Try to keep your legs straight. Doing your best is doing well.