Class 18 Exercise List (All)
© 2019-2021 Laszlo I. Nemeth
Sky reach
Do this exercise first as the picture shows, on both sides. Then, do the same exercise on both sides, but tilt your head back and look up to the ceiling.
![](http://dev.painlessflexibility.com/wp-content/uploads/2018/05/Sky-reach-1.jpg)
Shoulder cross reach 1 start
![](http://dev.painlessflexibility.com/wp-content/uploads/2018/05/Shoulder-cross-reach-2.jpg)
Shoulder cross reach 1 end
![](http://dev.painlessflexibility.com/wp-content/uploads/2019/06/Shoulder-cross-reach-1Clean.jpg)
Shoulder cross reach 10 start
![Shoulder Cross Reach 10 Start Shoulder Cross Reach 10 Start](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Shoulder-cross-reach-4Clean.jpg)
Shoulder cross reach 10 end, back view
![Shoulder-cross-reach-10-back-view-clean Shoulder Cross Reach 10 End](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Shoulder-cross-reach-10-back-view-clean.jpg)
Shoulder cross reach 10 end
![Shoulder Cross Reach 10 End Shoulder Cross Reach 10 End](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Shoulder-cross-reach-7Clean-1.jpg)
Shoulder rotation 1 forward
![Shoulder rotation 1Clean Shoulder Cross Reach 10 End](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Shoulder-rotation-1Clean.jpg)
Shoulder rotation 1 backward
![Shoulder rotation2Clean Shoulder Cross Reach 10 End](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Shoulder-rotation2Clean.jpg)
Shoulder rotation 10 forward
![Shoulder rotation3Clean Shoulder Cross Reach 10 End](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Shoulder-rotation3Clean.jpg)
Shoulder rotation 10 backward
![Shoulder rotation4Clean Shoulder Cross Reach 10 End](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Shoulder-rotation4Clean.jpg)
Vertical arm swing
![](http://dev.painlessflexibility.com/wp-content/uploads/2019/06/Vertical-arm-swing-Clean.jpg)
Outward arm swing, in
![Outward-arm-swing-2](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Outward-arm-swing-2.jpg)
Outward arm swing, out
![Outward-arm-swing-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Outward-arm-swing-1.jpg)
Horizontal arm swing, back
![Horizontal arm swing 1Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Horizontal-arm-swing-1Clean.jpg)
Horizontal arm swing, front
![Horizontal Arm Swing 2Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Horizontal-Arm-Swing-2Clean.jpg)
One arm windmill
From your arm hanging by your side, start the windmill motion backward. Do not go in the opposit direction.
![Horizontal Arm Swing 2Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/08/One-arm-windmill-Clean.jpg)
Arms back flex 1
![Arms-back-flex-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Arms-back-flex-1.jpg)
Arms back flex 2
![Arms-back-flex-2-Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Arms-back-flex-2-Clean.jpg)
Shoulder blade squeeze
First, rotate your arms to have your thumbs point backwards, by squeezing your shoulder blades together. On the reverse, move your shoulders forward and rotate your arms so your thumbs will again point backward, going the opposite direction from the start.
![Shoulder-blade-sqeeze-Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Shoulder-blade-sqeeze-Clean.jpg)
Standing backward bend
![Will standing back bend Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Will-standing-back-bend-Clean.jpg)
…the forward part
Just bend forward and let your upper body hang down for a few second.
![Standing forward bend](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Standing-forward-bend.jpg)
Ankle bend 1
![Ankle-bend-2-Clean-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Ankle-bend-2-Clean-1.jpg)
Ankle bend 2
![Ankle-bend-1-Clean-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Ankle-bend-1-Clean-1.jpg)
Ankle twist 1
![Ankle-twist-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Ankle-twist-1.jpg)
Ankle twist 2
![Ankle-twist-2](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Ankle-twist-2.jpg)
Ankle twirl
![Ankle-twirl-Clean-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Ankle-twirl-Clean-1.jpg)
Head fore and back bend, in line, forward
![Head-forward-bend-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Head-forward-bend-1.jpg)
Head fore and back bend, in line, backward
![Head-back-bend-1](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Head-back-bend-1.jpg)
Head fore and back bend, 45°, forward
This is an old picture. Now we are doing it better, by also bringing the other hand, that’s not on the head, forward, along with both shoulders.
![Head 45 d forward](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Head-45-d-forward.jpg)
Head fore and back bend, in line, backward
![Head 45 d back](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Head-45-d-back.jpg)
Side to side neck and body bend
Obviously, do this in both directions.
![Head-to-side-bend](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Head-to-side-bend.jpg)
Head turn 1
Obviously, do this in both directions.
Then, lift your head up slightly and turn in both directions. On subsequent repetitions continue lifting your head gradually, until you are facing straight forward, by the 7th repetition (14 turns, altogether).
![Head turn 1](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Head-turn-1.jpg)
Head turn
This is the 7th repetition (14th turn). Do not lift your head more than this. The axis of your head should not go past vertical.
![Head turn 2](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Head-turn-2.jpg)
Head turn 15 to 20
This is the 8th repetition (15th turn). Turn your upper body to follow your head as far as you can go comfortably. Try to look behind you. Push off with your hand on your thigh to help with the turn. Repeat in both directions, without tilting your head further back.
![Head turn 3](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Head-turn-3.jpg)
Head roll
I have no picture for this, because there is no still picture that would represent this adequately.
Sit on your knees in a comfortable position, or stand if it’s more comfortable. Roll your head in a clockwise direction and include as much of your upper body in the motion as you can, without straining yourself or falling over. After you made 4 repetitions, change direction to counterclockwise and do 4 repetitions.
———————————————–
Full front extension
This is an older picture, with my arms in a vertical line. Now we do it better. Please make sure that you position your hands so that your shoulders will be more forward than your hands. This way you can elongate the front, instead of crushing the lower back.
![Full-front-ext-clean-cropped-scaled](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Full-front-ext-clean-cropped-scaled.jpg)
Downward facing dog
![Downward-dog-Clean](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Downward-dog-Clean.jpg)
Bent knee down 45°, on front, start position
![Bent Knee Down 45° Start Position Bent Knee Down 45° Start Position](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Knee-Down-45_1.jpg)
Bent knee down 45°, on front, end position
![Bent Knee Down 45° End Position Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Knee-down-45-deg-2-Clean.jpg)
Straight leg out 1 (lower back twist)
Gradually work your way down with the side-extended leg by degrees of angles…
![Straight Leg Out_1 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Straight-Leg-Out_1-Clean.jpg)
Straight leg out 10 (lower back twist)
…until, by the tenth repetition your leg will be under the “non-exercising” leg.
![Wring Out_1 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Wring-Out_1-Clean.jpg)
Wring out
![Wring Out_2 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Wring-Out_2-Clean.jpg)
Straight leg hip flex (a + b)
Do these in both directions as shown in the pictures
![Straight Leg Hip Flex_2 Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Straight-Leg-Hip-Flex_2.jpg)
![Straight Leg Hip Twist Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/08/Straight-Leg-Hip-Twist.jpg)
One sided hip hang
![One Sided Hip Hang_2 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/One-Sided-Hip-Hang_2-Clean.jpg)
![One Sided Hip Hang_4 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/One-Sided-Hip-Hang_4-Clean.jpg)
![One Sided Hip Hang_3 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/One-Sided-Hip-Hang_3-Clean.jpg)
![One Sided Hip Hang_5 Clean Bent Knee Down 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/One-Sided-Hip-Hang_5-Clean.jpg)
Pretzel, phase 1, bent leg
![](http://dev.painlessflexibility.com/wp-content/uploads/2019/06/Pretzel_1-Clean.jpg)
Pretzel, phase 2, bent leg
![Pretzel, Phase 2 (Head to Foot) Pretzel, Phase 2 (Head to Foot)](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Pretzel-Phase-2-Clean-Tilt-Corrected.jpg)
Pretzel, phase 3, bent leg
![Pretzel, Phase 3 (Shoulder to Foot) Pretzel, Phase 3 (Shoulder to Foot)](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Pretzel-Phase3new-Clean.jpg)
Leg and hip flex 1
![Leg-ad-hip-flex-1-arrow](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Leg-ad-hip-flex-1-arrow.png)
Leg and hip flex 2
![Leg and Hip Flex 2 Leg and Hip Flex 2](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Leg-and-hip-flex-Knee-up-2-arrow.png)
Leg and hip flex 3
![Leg and Hip Flex 3 Leg and Hip Flex 3](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Leg-and-hip-flex-3-arrow.png)
Leg and hip flex, Knee to side
![Leg and Back Knee to Side Clean Leg and Hip Flex 3](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Leg-and-Back-Knee-to-Side-Clean.jpg)
External rotation
![External Rotation External Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Thigh-External-Rotation.jpg)
Head to toe
![Head to toe External Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Head-to-toe.jpg)
Straight leg forward flex
![Forward Bend Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Forward-Bend.jpg)
…+ leg rotation inward
![Feet Inward Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Feet-Inward.jpg)
…+ leg rotation outward
![Feet Outward Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/07/Feet-Outward.jpg)
Straight leg hip twist 1
![Straight leg hip twist2_processed Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2020/01/Straight-leg-hip-twist2_processed.jpg)
Straight leg hip twist 2
![Straight leg hip twist1_processed Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2020/01/Straight-leg-hip-twist1_processed.jpg)
Internal rotation, phase 1
![Internal Rotation Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Thigh-Inward-Rotation.jpg)
Long front extension
This is an old picture. Now we do this with the shoulders slightly ahead of the hands. Also, I do this with fists on the ground because it gives me more height and it strengthens my wrist for karate. You can use your hands open, with palms down.
![Long Front Flex Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/10/Long-Front-Flex.jpg)
Long outside extension
![Long Outside Flex ColorCorrected3 Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/10/Long-Outside-Flex-ColorCorrected3.jpg)
Long inside extension
![Long Inside Flex2 Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/10/Long-Inside-Flex2.jpg)
Long forward flex
First, lean forward. Then slowly work your head toward your knee.
![Long Front Flex1 Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/10/Long-Front-Flex1.jpg)
![Long Front Flex2 Internal Rotation](https://www.painlessflexibility.com/wp-content/uploads/2019/10/Long-Front-Flex2.jpg)
Bent knee up 45° start position
![Bent Knee Up 45° Start Position Bent Knee Up 45° Start Position](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Bent-Knee-Up-45_4.jpg)
Bent knee up 45° end position
![Bent Knee Up 45° End Position Bent Knee Up 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/06/Bent-Knee-Up-45_5.jpg)
Knee across chest flex
Following from the previous exercise, pull your leg up so that your bent knee is moved toward your head little by little on subsequent repetitions, and eventually across your chest. Also bend your upper body to move your head toward your toes.This exercise may be difficult at first, but gradually you’ll get there.
![Knee Across Chest_1 Clean. Bent Knee Up 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Knee-Across-Chest_1-Clean..jpg)
![Knee Across Chest-2 Clean Bent Knee Up 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/09/Knee-Across-Chest-2-Clean.jpg)
Half front extension
Now I put my hand behind my heel so as to prevent it from moving back. If you can’t do this yet, that’s okay. As you can see when the picture was taken I couldn’t go quite as far forward with my leg as I can now.
![Half Front Flex Clean Bent Knee Up 45° End Position](https://www.painlessflexibility.com/wp-content/uploads/2019/10/Half-Front-Flex-Clean.jpg)