But, these openings are being constantly hammered down and narrowed by the relentless force of gravity. Such debilitating effects are further enhanced by poor posture, inactivity, or the bone-jarring impact against the ground produced through improper alignment of the body in motion. And, as these nerve channels are continuously narrowed, the bioelectrical signals to and from the brain are slowed and weakened, producing poor reflexes and coordination as well as a plethora of subclinical aches and pains.

If one could only conserve the vast amounts of energy that are expended to combat the pull-down of gravity, he or she could possibly extend his or her life by several decades and improve the health of the physical self to near perfection. But, such good spinal posture is not instinctive in humans, as it is in other animals. It must be learned, just as the ability to walk upright must be acquired. This is accomplished by developing the large anti-gravity muscles (legs, abdominals, and back muscles) through a series of focused exercises.

The following exercises require none of the heavy equipment or arduous strain associated with weight lifting or isometrics. The muscles are simply tensed in specific patterns and in combination with specific breathing rhythms. The movements are executed against an angular self-imposed resistance, making them appear to be almost isometric in nature. But, the muscles are kept in continuous slow-motion, exactly as if you were stretching after a good nap.

Externally, these exercises develop the muscle tissues by forcing them to move against self-imposed resistance. As one becomes stronger, he or she is able to generate greater tension (resistance), which will bring more muscle fibers into action and develop even greater strength. Internally, deep breathing massages the organs of the body and flushes the entire system with oxygen. This improves the overall health of the musculature, slows the aging process and increases both mental and physical strength.

Correcting misalignments of the spine, caused by poor posture, will not only relieve the vague discomforts which cause much of our confusing behavior, but will also improve the circulation of blood and oxygen in the body. This will increase the flow of energy and nutrients to the muscles, giving them more stamina and that extra burst of power when it is most needed.

From just a few minutes to a single hour per day, three to six days per week, is all that is required to produce a perfect balance between lean muscle tissue and body fat. With even a minimum of practice, the vertebral openings will widen and bring renewed life to an aging spine. Blood circulation will improve to every joint of the skeletal system, removing accumulated wastes and lubricating the joints through the gentle stretching of ligaments and tendons. Misalignments of the posture will be corrected, removing the distorted and unflattering picture they have projected to others, allowing them to see the real you, and restoring your lost feelings of self-mastery.
 
 

Muscle power is not necessarily proportionate to size. It is not the bulk of a muscle which determines how strong it is, but the number of active fibers which produces the actual manifestation of strength. An extremely large muscle may have only a few active fibers and be very weak, even though it appears very powerful. A rather small muscle, however, may have a larger number of active fibers and be extremely powerful even though it appears to be weak.

How well the muscle groups work together is another factor which will contribute to its overall strength. One or more muscles must contract to move a limb. One or more muscles must "hold" onto the skeletal structure to support the movement of the limb. And, one or more muscles must function to prevent injury through hyperextension of the joint(s) involved in the action. Some muscle fibers operate to produce strength, while others will produce speed. These fibers, and the individual muscle groups, must all work together to manifest control, power and speed. No single muscle, or even group of muscles, can ever accomplish this all by itself. The entire body must work together as a single unit if it is to function properly.

Never cheat on any exercise. Extend or contract the muscle to its fullest. Keep the muscles loose and flexible, even when a little sore or tired. This will allow performance of all movements with greater efficiency and speed.

It is not always easy to ignore the grumblings of the body, especially when exercising. It is important that you learn to be its master and not let its petty complaints keep you from ever achieving your goals. The physical self can be a lazy creature, if it has never been properly trained and conditioned.

Pain is the language with which the physical self speaks to you and tells you when something is not as it should be. That is why it will often produce annoying aches and pains when it is subjected to disciplined exercise. It does not consider such exertion to be a normal condition, and it will tell you so. But, ignore only its petty complaints, not its warnings. If you were to injure yourself, the body would speak to you in this same language of pain but these signals to the brain will be of a very different nature indeed. You must learn to understand this physical language and discern which of its messages to ignore and which to heed. But, in either case, do not shun pain. Remember -- "Only the dead feel no pain!"
 
 

This exercise is designed to tone and strengthen the large muscles of the abdomen, the lower back and the legs. It will improve the posture, by increasing the power of the muscles that the body uses to counteract the debilitating effects of gravity, and reduce the fatigue caused by built-up tension.

Begin by lying on your back, upon a carpeted or padded surface to protect the spine, with your arms down at your sides. Point your toes and contract the powerful muscles of the calves. Keep your toes pointed, and press down into the floor with your heels, contracting the large quadriceps muscles on the tops of your thighs. Now, bring your hands together and curl your shoulders up off the floor, stretching and reaching toward your feet. But, do not allow your lower back to come up off the floor. Keep it pressed flat, and just curl up your shoulders. Tighten your abdominal muscles, and hold this position for about two (2) seconds before relaxing and lowering yourself back into a supine attitude. Rest for a few seconds, then repeat the entire movement again, five (5) to ten (10) times.
 
 

Lie on your back, with your arms stretched out above your head. Raise your legs to about a forty-five (45) degree angle. At the same time, circle your arms up and over, reaching toward your feet. Curl your shoulders up off the floor, but do not allow your back to rise up. Hold this contraction for about two (2) seconds, then relax and return to your starting position. Rest for a second or two, and repeat the entire sequence five (5) to ten (10) times.
 
 

Lie flat on your back, with your arms down at your sides. Bend your legs and draw your knees up to touch your chest, wrapping your arms around your legs to hold them in position. Exhale through your mouth and hug your knees into your abdomen. Raise your body up off the floor as far as possible, so that only the center of your back maintains contact. Hold this contraction for about two (2) seconds, then relax and inhale. Lower yourself back to the floor and rest for a few seconds before repeating the entire sequence, three (3) to five (5) times.
 
 

Sit up, back erect and legs spread out in front of you at about a forty-five (45) degree angle. Hold your arms straight out to the sides, parallel to the floor, with the palms of your hands facing downward. Without moving your legs or buttocks, rotate your upper body as far as possible to the left and right, keeping your arms out to the sides and swinging them in rhythm with the rest of your torso. Do not rotate too quickly, though. This is not a race. Instead, focus upon the angle to which you are able to turn, and try to increase the amount of the turn with each repetition. Slowly, perform twenty (20) to forty (40) turns to each side.
 
 

As before, sit with your legs spread out in front of you at about a forty-five (45) degree angle, and your back erect. This time, lock your hands together behind your head, with your elbows pointing out to the sides and your shoulders relaxed. Lean as far to the left as you can, without moving your legs or buttocks, and try to touch your elbow to the floor. Hold this position for about two (2) seconds, but do not bounce or strain to reach any farther than you can comfortably go. Stretch slowly and evenly. Return to the starting posture, then lean as far to the right as comfortably possible. Hold for another two (2) seconds. Return to the beginning and, lastly, lean forward as far as you can, trying to touch your chin to the floor. Keep your elbows back and hold for two (2) seconds. Then, sit up and relax. Repeat the entire sequence eight (8) to ten (10) times.
 
 

Stand up, feet nearly together and arms down at your sides. Take a rather large step forward with your left foot, but do not allow it to drift out to the side. Imagine that you are walking a tight wire and your feet must walk along a straight line. Bend your knees, deeply, until your right knee lightly touches the floor. Your right foot should roll up onto its toes, but your left foot must remain flat on the floor. Hold this position for two (2) seconds, then return to the beginning, feet together and legs straight. Relax for a few seconds, and repeat the exercise on the right leg. You should try to perform three (3) to five (5) repetitions of this exercise on each leg.
 
 

This exercise will improve the flexibility of the spine and combat the effects of gravity, which compresses the sponge-like disks between the vertebrae and pinches the nerves. It will, in turn, improve the posture and allow the internal organs to function more efficiently. It will strengthen the heart and quicken the circulation of blood throughout the entire body. It will, also, improve your sense of balance and grace. The feet are placed slightly wider than shoulder width apart, knees slightly bent. The arms swing loosely out to the sides as you inhale a Complete Breath. Arch the back, until you can look directly at the ceiling or sky. Exhaling through your open mouth, curl your body forward and circle your arms inward, until your hands come together and reach backward between your legs. Touch the floor or ground behind you and tense your abdominal muscles, pulling the belly inward. Then, inhaling through your nose, rise up and arch your back, circling your arms out to the sides, until you can again look at the ceiling. Repeat ten times.

You may experience a slight dizziness during your first few attempts. Do not be overly concerned with achieving the full ten repetitions, but merely do as many as you are able. If the immediate increase of oxygen in your blood stream disorients you, stop and walk around a while, with your hands on top of your head, until the feeling passes. In time, your stamina will increase, and you will be able to perform the full ten stretches.
 
 

With feet together, bend forward from the hips, keeping your back straight, and place your hands on your thighs, just above your knees. Bend your legs, until your back is at about a forty-five (45) degree angle to the floor. Now, inhale a Complete Breath and hold it. Draw your abdominals inward and upward as quickly and powerfully as you can. Let the air rush into your chest and expand it like a balloon. Hold the contraction for about two (2) seconds, then exhale slowly through your open mouth and relax. Rest for a second or so, then repeat the entire process for five (5) to ten (10) repetitions.
 
 

Stand erect, with your feet about shoulder width apart. Raise your arms straight up overhead, bend your elbows and place your hands behind your head. Twist your hands upward, slowly, so that your fingers point toward the ceiling and your thumbs point toward each other. Do not bounce or strain as you push your elbows higher and twist your hands farther upward, contracting your biceps muscles. Hold this position for about two (2) seconds, relax and repeat for three (3) to five (5) repetitions.
 
 

Again, raise your arms up above your head, bend your elbows and place your hands behind your head. This time, though, you will keep your hands down, fingers pointing at your shoulders, and twist your wrists so that your thumbs point backward, behind you. Keep your elbows pointing upward. But, do not strain or bounce as you push your thumbs outward as far as possible, contracting the biceps muscles into tight knots. Hold for about two (2) seconds, relax and shake the tension out of your arms for a few seconds, before repeating the entire exercise for another two (2) to four (4) repetitions.
 
 

Stand erect, with your feet together, and draw your shoulders up. But, keep your arms down at your sides throughout the entire exercise. Now, turn your palms to face forward and out at approximately a forty-five (45) degree angle, twisting your thumbs outward and back as far as possible. This will make it feel as if you were trying to bend your elbows the wrong way, as the triceps muscles on the back of your upper arms contract into tight knots. Hold this position for about two (2) seconds. Bend your elbows and relax the triceps muscles, then repeat for three (3) to five (5) repetitions.
 
 

Again, stand erect, with your feet together, and draw your shoulders up. Keep your arms down at your sides, and turn the palms of your hands to face backward, behind you and out at about a forty-five (45) degree angle. Twist your thumbs back as far as possible, rotating your palms to now face out to the sides, but do not bend your elbows. They should feel as if you were trying to bend them the wrong way. Do not strain or bounce as you hold this contraction for about two (2) seconds. Then, bend your elbows and relax the triceps muscles. Repeat the exercise three(3) to five (5) times.
 
 

Stand erect, with your feet about shoulder width apart. Bend your elbows, so that your hands rest just in front of your shoulders, but keep your arms close to your sides. Your elbows should gently hug your ribs. Turn the palms of your hands over, so that they face the ceiling, as if you were holding a log across them. Your fingers should point out to the sides. Now, without letting your arms leave your sides, push upward against this imaginary log. Do not bounce or strain, though, as you push with all your might. Then, relax for a few seconds, and repeat the exercise three (3) to five (5) times.
 
 

Stand erect, with your arms down at your sides, and drop you chin to your chest. Imagine a log resting across your neck and shoulders. Contract the large muscles of your shoulders and push upward, trying to lift the log. Again, do not strain or bounce as you hold this position for about two (2) seconds. Then, lift your head and relax, before repeating the exercise for three (3) to five (5) repetitions.
 
 

Stand erect, with your feet about shoulder width apart. Lock your hands together by interlacing the fingers, and place them on top of your head, palms down. Now, draw down on your shoulders and try to pull your hands apart. Be sure to expand your shoulders as hard as you can, as you tighten your grip to prevent your hands from slipping apart. Hold this contraction for two (2) seconds, relax and repeat three (3) to five (5) times.