NS1 – Sit up straight. Try to bend your head on one side, resist with your hand. Hold for 6 seconds. Repeat with the opposite side.
NS2 – Sit up straight. Try to bend your head backward, resist with your hands. Hold for 6 seconds.
NS3 – Sit up straight. Try to bend your head forward, resist with your hands. Hold for 6 seconds.
NS4 – Sit up straight. Move your head back so that your ears line up with your shoulders.
NS5 – Sit up straight. Move your head back so that your ears line up with your shoulders. Then bend your head backward.
NS6 – Sit up straight. Bend your neck forward until you feel stretch behind your neck.
NS7 – Sit up straight. Bend your head backward.
NS8 – Bend your neck towards one shoulder until you feel stretch on the opposite side. Repeat with the opposite side.
NS9 – Sit up straight. Gently rotate your head and bend it down, until you feel stretch behind the back. Repeat with the opposite side.
NS10 – Sit up straight. Rotate head to the side. Repeat to the opposite side.
NS11 – Sit up straight. Bend your neck towards one shoulder, until you feel stretch on the opposite side. To apply additional stretching, gently pull your head. Repeat with the opposite side.
NS12 – Sit up straight. Put your hands on the head. Bend your neck forward until you feel stretch behind your neck. To apply additional stretching, gently pull your head forward.
NS12a – Sit up straight. Gently rotate your head and bend it down, until you feel stretch behind the back. To apply additional stretching, gently pull your head. Repeat with the opposite side.
NS13 – Sit up straight. Rotate head to the side. To apply additional stretching, gently push your head—Repeat to the opposite side.
NS14 – Sit up straight. Slowly raise shoulders towards your ears. Hold for a few seconds.
NS15 – Sit up straight. Bend your elbows. Move your forearms outward while holding elbows close to your body.
NS16 – Sit up straight. Roll your shoulders up, then back, and then down in a smooth, circular motion.
NS17 – Sit up straight. Pinch your shoulder blades together.
NS18 – Stand up straight. Hold the dumbbells in your hands. Lift your shoulders, keeping elbows straight.
NS19 – Stand up straight, hold the dumbbells in your hands. Put your arms apart from your body. Lift your shoulders, keeping elbows straight.
NS20 – Stand up straight and hold the dumbbells in your hands. Bend your elbows. Lift your shoulders, keeping elbows bent.
NS21 – Stand up straight and hold the dumbbells in your hands. Put your arms above your head. Lift your shoulders, keeping elbows straight.
NS22 – Stand up straight. Hold the dumbbell in your hands. Bend your elbows. Move your forearms outward while holding elbows close to your body.
NS23 – Hold the dumbbell in your hands. Palm facing down. Lift the weight in front of you, keeping your elbow straight. Hold and slowly return.
NS24 – Hold the dumbbell in your hands. Thumb facing up. Lift the weight in front of you, keeping your elbow straight. Hold and slowly return.
NS25 – Hold the dumbbell in your hands. Lift the weight half sideways, keeping your elbow straight. Hold and slowly return.
NS26 – Hold the dumbbell in your hands. Palm facing down. Lift the weight sideways, keeping your elbow straight. Hold and slowly return.
NS27 – Hold the dumbbell in your hands. Thumb facing up. Lift the weight sideways, keeping your elbow straight. Hold and slowly return.
NS28 – Stand up straight. Bend your elbows. Hold the dumbbell in your hands. Move your forearms outward while holding elbows close to your body.
NS29 – Keep your arms bent. Put your upper arm to be parallel to the ground, and your elbow at shoulder level. Hold the dumbbells in your hands. Slowly lift the weight up.
NS30 – Stand up straight. Cross your arms at the level of your hips and hold the dumbbells in your hands. Lift the weight upward and away from your body.
NS31 –Stand up straight. Put your arms apart from your body. Hold the dumbbells in your hands. Lift the weight upward while crossing your arms at the level of your head.
NS32- Stand up straight, bend your elbow. Hold the dumbbell in your hand and lift the weight up. Repeat with the opposite side.
NS33 – Stand up straight. Bend your elbow. Palm facing forward. Hold the dumbbell in your hand and lift the weight up. Repeat with the opposite side.
NS34 – Stand up straight. Hold your arm in front of you, parallel to the ground. Hold the dumbbell in your hand. Rotate your arm, making other palm facing up/down.
NS35 – Put your arms sideways. Hold the dumbbells in your hands. Hold for 30 to 60 seconds.
NS36 – Stand up straight. Put your arm in front of you, parallel to the ground. Hold the dumbbell in your hands for 30 to 60 seconds.
NS37 – Put your arms half sideways. Hold the dumbbells in your hands. Palm facing down. Hold for 30 to 60 seconds.
NS38 – Stand up straight. Move your head back so that your ears line up with your shoulders. Then move your arms straight up.
NS39 – Stand up straight. Move your head back so that your ears line up with your shoulders. Then move your arms sideways up.
NS40 – Stand up straight. Hold elastic band and pull toward your body, keeping your elbow straight.
NS41 – Stand up straight. Put your arms apart from your body. Hold elastic band and pull toward your body, keeping your elbow straight.
NS42 – Stand up straight. Bend your elbows and pull the elastic tape toward the waist. Forearms should be parallel to the ground.
NS43 – Stand up straight. Bend your elbows and pull the elastic tape toward the shoulders.
NS44 – Stand up straight. Bend your elbows. Move your forearms outward while holding elbows close to your body.
NS45 – Stand sideways to the wall. Hold the elastic band with your right hand. Pull the elastic band downward and away from your body—Finish movement at the level of the left hip. Hold and slowly return. Repeat with the opposite side.
NS46 – Stand sideways to the wall. Hold the elastic band with your left hand. Pull the elastic band down and away from your body—Finish movement at the level of the left hip. Hold and slowly return. Repeat with the opposite side.
NS47 – Anchore elastic band above your head. Stand up straight. Keep your arm bent. Put your upper arm to be parallel to the ground, and your elbow at shoulder level. Pull the elastic band away from the wall, rotating your forearm backward. Hold and slowly return. Repeat with the opposite side.
NS48 – Anchore elastic band above your head. Stand up straight. Keep your arm bent. Put your upper arm to be parallel to the ground, and your elbow at shoulder level. Pull the elastic band away from the wall, rotating your forearm downward. Hold and slowly return. Repeat with the opposite side.
NS49 – Stand sideways to the wall. Hold the elastic band with your right hand at the level of the right hip. Pull the elastic band up and away from your body. Hold and slowly return. Repeat with the opposite side
NS50 – Stand sideways to the wall. Hold the elastic band with your left hand at the level of the right hip. Pull the elastic band up and away from your body, hold and slowly return. Repeat with the opposite side.
NS51 – Anchore elastic band at the level of your ankles. Stand up straight. Keep your arm bent. Put your upper arm to be parallel to the ground, and your elbow at shoulder level. Pull the elastic band away from the wall, rotating your forearm backward. Hold and slowly return. Repeat with the opposite side.
NS52 – Anchore elastic band at the level of your ankles. Stand up straight. Keep your arm bent. Put your upper arm to be parallel to the ground, and your elbow at shoulder level. Pull the elastic band away from the wall, rotating your forearm forward. Hold and slowly return. Repeat with the opposite side.
NS53 – Stand up straight. Bend your elbows. Hold elastic bend, palms up. Move your forearms outward while holding elbows close to your body. Hold and slowly return.
NS54 – Stand up straight, bend your elbows. Hold elastic bend, palms up. Pull the elastic band toward the shoulders. Make the letter “W.” Hold and slowly return.
NS55 – Hold the band in front of you at hip height. Pull the elastic band outward, keeping your elbows straight. Hold and slowly return.
NS56 – Hold the band in front of you at shoulder height, palms up. Pull the elastic band outward, keeping your elbows straight. Hold and slowly return.
NS57 – Hold the band in front of you at shoulder height, palms down. Pull the elastic band outward, keeping your elbows straight. Hold and slowly return.
NS58 – Hold the elastic band above your head. Pull the elastic band outward, keeping your elbows straight. Hold and slowly return.
NS59 – Hold the band behind your back. Pull the elastic band outward, keeping your elbows straight. Hold and slowly return.
NS60 – Hold the band in front of you at shoulder height. Pull the elastic band up with a right arm and down with left arm. Hold and slowly return. Repeat with the opposite side.
NS61 – Stand on one end of the elastic band. Hold another side of the elastic band. Lift the elastic band in front of you, keeping your elbow straight. Hold and slowly return. Repeat with the opposite side.
NS62 – Stand on one end of the elastic band. Hold another side. Lift the elastic band half sideways, keeping your elbow straight. Hold and slowly return. Repeat with the opposite side.
NS63 – Stand on one end of the elastic band. Hold another side. Lift the elastic band sideways, keeping your elbow straight. Hold and slowly return. Repeat with the opposite side.
NS64 – Stand on one end of the elastic band. Hold the elastic band with your right hand at the level of the right hip. Pull the elastic band up and away from your body, hold and slowly return. Repeat with the opposite side.
NS65 – Stand on one end of the elastic band. Hold the elastic band with your left hand at the level of the right hip. Pull the elastic band up and away from your body, hold and slowly return. Repeat with the opposite side.
NS66 – Hold on to one end of the elastic band above your head. Pull the elastic band with the opposite arm to the opposite hip direction. Hold and slowly return. Repeat with the other side.
NS67 – Start on all fours. Move your right arm underneath and across your body with your palm facing up—Repeat to the opposite side.
NS68 – Start on all fours. Put your right hand on the back of your head. Slowly rotate your head and shoulder toward your left hand on the floor—Repeat to the opposite side.
NS69 – Start on all fours. Put your right hand on the back of your back. Slowly rotate your head and shoulder toward your left hand on the floor—Repeat to the opposite side.
NS70 – Stand close to a wall. Bend your elbows and put your arms on a wall. Curl your fingers, to make your arms straight.
NS71– Stand close to a wall. Put your hands on the towel. Slide your arms up the wall.
NS72 – Stand close to a wall. Put your hand on the towel. Make circular movements. Do clockwise and anticlockwise directions.
NS73 – Stand close to a wall. Put your hands on the towel and hold an elastic band around your wrists. Put your hands apart. Slide your arms up the wall.
NS74 – Hold the towel above and behind your head with one arm. The opposite arm, reach behind your back and grasp the towel. Using the hand above your head, pull the towel upward until you feel a stretch of the lower arm. Hold for 30 seconds.
NS75 – Hold the towel above and behind your head with one arm. The opposite arm, reach behind your back and grasp the towel. Using the hand behind your back, pull the towel down until you feel a stretch of the upper arm. Hold for 30 seconds.
NS76 – Lean over with your arm supported. Let your opposite arm hang straight down. Slowly start to swing the arm by moving your body. Move the arm backward and forward. Do it with or without dumbbells.
NS77 – Lean over with your arm supported. Let your opposite arm hang straight down. Slowly start to swing the arm by moving your body. Move it side to side. Do it with or without dumbbells.
NS78 – Lean over with your arm supported. Let your opposite arm hang straight down. Slowly start to swing the arm by moving your body. Move it in a circle. Do it with or without dumbells.
NS79 – Stand up straight. Hold the stick with a wide grip of your hands. Keep your elbows straight. Lift the stick-up and over your head.
NS79a – Stand up straight. Cross your fingers and lift your arms.
NS79b – Stand up straight. Bend your elbows and cross your fingers in the level of your chest. Lift your arms.
NS80 – Stand up straight. Hold the stick with a wide grip of your hands. Push the stick to the left with your right hand, raising your left arm.
NS81 – Stand up straight. Bend your arms. Hold the stick with a wide grip of your hands. Make your arms straight.
NS82 – Stand up straight. Hold the stick with a wide grip of your hands behind your back. Lift the stick.
NS83- Stand up straight. Hold the stick with a wide grip of your hands behind your back. Move the stick backward.
NS84 – Stand with your back to a wall. Push your arms against the wall. Hold for 6 seconds.
NS85 – Stand with your back to a wall, bend your arms. Push your elbow against the wall. Hold for 6 seconds.
NS86 – Stand up outside of your forearm against a wall and bend your arms. Push your elbow against the wall. Hold for 6 seconds.
NS87 – Stand up outside of your forearm against a wall and bend your arms. Push your wrist against the wall. Hold for 6 seconds.
NS88 – Stand up straight, facing the wall, and end your arms. Push your fist against the wall. Hold for 6 seconds.
NS89 – Stand up inside of your forearm against a wall. Push your hand against the wall. Hold for 6 seconds.
NS90 – Stand up straight and bend your elbows. Hold the medical ball in your hand. Lift the medical ball.
NS91 – Stand up straight. Hold the medical ball. Lift the medical ball, keeping your elbow straight. Hold and slowly return.
NS92 – Hold the medical ball with your arms at the level of the left hip. Lift the medical ball upward and away from your body. Repeat with the opposite side.
NS93 – Put your arms sideways. Hold the medical ball. Slowly move your arm toward the center of your body. Keep elbow straight. Repeat with the opposite side.
NS94- Hold a medical ball in the level of your chest. Elbows straight. Rotate your arm, making other palm facing up/down.
NS95 – Hold a medical ball in the level of your chest. Elbows straight. Make figure 8.
NS96 – Hold the ball in the level of your hips. Press the ball for 6 seconds.
NS97 – Hold the ball in the level of your chest. Press the ball for 6 seconds.
NS98 – Hold the ball above your head. Press the ball for 6 seconds.
NS99 – Hold the ball in the level of your hips. Press the ball. While you are pressing the ball, lift your arms. Hold elbow straight.
NS100 – Stand up straight facing the wall. Keep your arm bent. Put your upper arm to be parallel to the ground and your elbow about shoulder level. Press the ball, and roll it up.
NS101 – Stand up straight facing the wall. Extend one hand forward and press ball up against the wall. Hold for 6 seconds.
NS102 – Stand up straight facing the wall. Extend one hand forward and press ball up against the wall. Move it up/down.
NS103 – Stand up straight, facing the wall. Extend one hand forward and press ball up against the wall. Move it left/right.
NS104 – Stand up straight facing the wall. Extend one hand forward and press ball up against the wall. Move it in a circle.
NS105 – Lay on your stomach. Hold the dumbbell in your hand. Slowly lift the weight up.
NS106 – Lay on your stomach. Put your arm apart of your body. Hold the dumbbell in your hand. Slowly lift the weight up.
NS107 – Lay on your stomach. Put your elbow over the table. Hold the dumbbell in your hand. Slowly lift the elbow.
NS108 – Lay on your stomach. Put your elbow over the table. Hold the dumbbell in your hand. Slowly lift the forearm to make your arm straight.
NS109 – Lay on your stomach. Put your elbow over the table. Hold the dumbbell in your hand. Rotate your shoulder and lift forearm.
NS110 – Lay on your side. Hold the dumbbell in your hand. Slowly lift the weight up.
NS111 – Lay on your side. Bend your elbow. With the opposite hand, push forearm down until you feel stretch.
NS112 – Lay on your back. The right arm makes straight. Roll your body over the right arm until you feel stretch.
NS113 – Stand in a doorway with a hand at the hip level. Keep hand flat on the door frame. Rotate the body to the opposite side.
NS114 – Stand in a doorway with a hand at the shoulder level. Keep hand flat on the door frame. Rotate the body to the opposite side.
NS115 – Stand in a doorway with a hand above head. Keep hand flat on the door frame. Rotate the body to the opposite side.
NS116 – Stand in a doorway with hands and arms out. Keep forearms flat on the door frame. Take one step forward.
NS117 – Push elbow toward the neck. Hold for 30 to 60 seconds. Repeat with the opposite arm.
NS118 – Push elbow toward the opposite hip. Hold for 30 to 60 seconds. Repeat with the opposite arm.’
NS119 – Push elbow toward the opposite side up. Hold for 30 to 60 seconds. Repeat with the opposite arm.
NS120 – Place hands against the wall. Elbows should be straight. Bend elbows while keeping head in a neutral position.
NS121 – Place hands against the table. Elbows should be straight. Bend elbows while keeping head in a neutral position.
NS122 – Lie on your back and hold a weight in your hands. Move your arms up towards the ceiling.
NS123 – Place the towel under your back and hold a weight in your hands. Move your arms, downwards.
NS124 – Stand up with one arm straight and bend neck on the side of the arm. Gently turn your neck away from your arm. Alternate between those two positions.
NS125 – Stand up and bend your arm and neck close to each other. Then turn your neck away from your arm and make your arm straight until you feel a gentle stretch down the arm. Alternate between those two positions.
NS126 – Put your arm at your side. Palm facing down toward the floor, fingers are facing away from your body. Slowly bend the elbow and lift the arm, bringing your fingers toward your head.
NS127 – Make an okay sign with your fingers, and then rotate backward towards your eyes.
NS128 – Drop down your right shoulder, bend your neck to the left and bend elbow. Lift your arm until your forearm is parallel to the floor. Rotate your arm so your palm will face front. Slowly turn the palm to face your body. Then place your palm to face the ceiling and slowly make your arm straight. Optional bend your neck toward your right arm or move your hand toward your body.
NS129 – Bend your elbow, place the thumb inside of your fist and move it directly to your body. Then rotate your forearm fist to place floor, make arm straight, and put behind you. To add additional tension, move your neck in the opposite direction.
