The 15 Second Routine
Daily Maintenance Programme
After any action which is repetitive for more than 4 hours, including sleeping, 8 particular ‘rip’ stretches are a must to stop adhesive processes named Velcresions™ from forming. When the arms are in the correct location the upper torso weightload is evenly distributed over the pelvis, hips, knees and feet.

1. Back Stroke
Palm of hand must face and pass ear before turning and a small click must be heard.
Reason
Rotates arm bone to correct place in shoulder socket and lubricates joint. Must be done daily and after repetitive bent-elbow activity.

2. Diagonal
Inside of arm and palms must face front – stretch arms backward.
Reason
To stretch against curled up position as in sleeping and round-shouldered activity.

3. Hug
Stretching muscles between shoulder blades.
Reason
Muscles between shoulder blades adhere, the hug keeps the fibres stretched apart.

4. Chest Stretch
Both arms in backward rotation. Grab hold of hands, behind back, stretch, plus big yawn – unlocks jaw line.
Reason
Stretches the front muscles open to expand chest and ribs; stopping compression on vital organs. To be done after sitting, driving, sewing, computing, falling asleep in chair.

5. Arm Stretch
To the ceiling.
Reason
Expands ribs and stops Velcresions™ forming and changing spinal alignment (scoliosis).

6. Arm Stretch
To the floor.
Reason
Important to keep triangles even and large for blood flow to the brain.

7. Arm Stretch
To the wall.
Reason
Elongates arm at elbow to loosen neck.

8. Straight Foot Squat
Heels flat on floor.
Reason
Elongates leg muscles for knee and ankle alignment.