In doing this exercise, push the palms of your hands as far down the outside of your legs as is comfortable.

1. Stand with your feet about 12 in. (300mm) apart and your arms by your side.
2. Tilt your head to one side and bend your trunk sideways. Push down along your leg.
3. Repeat to the other side. Alternate the movement from one side to the other for 30 seconds.

Suppleness Exercise No. 2
Arm Circles
Time allowance: 30 seconds

Stand with your feet comfortably apart, looking straight ahead.

1. Slowly raise your arms, with the fingertips touching, following them with your gaze.
2. Push your arms back over your head and gaze upwards at your fingertips.
3. Bring your arms down and push them as far out and as far back as you can. Slightly arch back.

Suppleness Exercise No. 3
Trunk twists
Time allowance: 30 seconds

For this exercise, keep your arms outstretched, palms flat and down.

1. Stand with your feet apart, looking straight ahead at your arms.
2. Swing one arm to side and start to push it backwards by twisting trunk.
3. Push one arm backwards, turning ahead. Return arm to front and repeat with the other.

Suppleness Exercise No. 4
Leg Flexes
Time allowance: 30 seconds

Some people may find it helpful first, to use the back of the chair to aid their balance while doing this exercise. But with practice the chair can be dispensed with.

1. Stand with your back straight and your feet together.
2. Slowly raise one knee, keeping your toes slanting down.
3. Continue raising your knee as high as is comfortable. At the same time lower your head and try to bring together forehead and knee.