Seven Minute Exercise Routine

Palm Tree Stretch

1. Stand with feet together or 10 cm apart, feet facing forward, not turned out.
2. Steady body and distribute weight equally on both feet.
3. Raise arm over head.
4. Interlock fingers and turn palms upward.
5. Breathe in and stretch arms, shoulders and cheat upward.
6. Raise heels and come up onto toes.
7. Stretch whole body from top to bottom without losing balance or moving feet.
8. Breathe out and lower arms to top of head.
9. Relax for a few seconds.
10. Repeat 5 to 10 times.

Swaying Palm Tree Stretch

1. Stand with feet about 2 feet apart.
2. Interlock fingers and turn palms outwards.
3. Breathe in and raise arms over head.
4. While breathing out bend to left. Do not bend forward or twist body.
5. Breathe in slowly and return to the standing position.
6. Repeat on the right.
7. Return to the centre.
8. Repeat 5 to 10 times.

Trunk Rotation

1. Stand with feet about 2 feet apart and arms at sides.
2. Deep breath; raise arms to shoulder level. Breathe out, twist body to left.
3. Bring right hand to left shoulder and wrap left arm around back. Bring left hand around right side of waist. Look over left shoulder as far as possible.
4. Breathe in and return to starting position.
5. Repeat with other side.
6. Repeat 5 to 10 times.

Notes: Keep feet firmly on the ground while twisting.
Movement should be relaxed, no jerking or stiff.
You can continue by swinging rhythmically with the arms without synchronising the movements with the breath.