KOJI AWARENESS™
corrective exercise

1, exercise for neck mobility 1

Archer’s rotation
Here is an exercise for neck mobility.
(Archer’s rotation) Bend your knees and keep your upper bodystraight and try to keep facing the back of your hand while you
rotate. Take tiny footsteps to one side until you cannot turn any
further. MAKE SURE to keep facing the back of your hand stays
in place. If you can stay lower, it would also be a good exercise
for the hip and thighs.

1, exercise for neck mobility 2

Python squeeze
Stand still, arm straight and bring with other arm across andcurl towards to your self. Head rotate to the direction of arm
extended. Bend arm and reach behind of your head with backof your hand (or reach ears if you are flexible enough). Now
twist whole upper body towards behind head. Hold for few
second, unwind and relax whole body.
Move slow as you can and feel the stretch. Breath correctly
while doing exercise.

2, exercise for shoulder mobility

Wall reverse push
One foot away from the wall and face away. Hands togetherand put your back of the hands on your back, lean backagainst the wall. Slowly push yourself away from the walland come back towards the wall. Make sure to keep yourbody in a straight line during exercise. The targetingshoulder should be on the same side as the hand in contact
with the wall.

3, exercise for shoulder blade mobility

Wall angel slider
One knuckle away from the wall and face away. Set
shoulder parallel, elbow 90 degrees to the ground, leanback against the wall. Try not to make space between yourback and the wall. Bend your knees and slowly slide downagainst the wall. Do not move your wrist while sliding. Stop
when you cannot keep your elbow and back from the walland come back slowly to the beginning of the position.

4, exercise for Thoracic Spine Mobility

Flamenco thoracic exercise
Bend your knees and keep your upper body straight and still
while making a circle with your arms. Take tiny footsteps to one
side until you cannot turn any further. MAKE SURE YOUR UPPER
BODY AND CIRCLED ARMS STAY IN PLACE.
If you can stay lower, it would be a good exercise for the hipand thighs.

5, exercise for Upper Extremity Stability & Strength

weight shift wall push

Here is an exercise for(the upper trunk extremity stability &strength). It's called "weight shift wall push." For set position,
four foot away from the wall, create a front hand-plank
position on the wall, hands shoulder-width at the level of eyes.
Now push up against the wall, but switch pressure on yourpalm, ulnar, and radial side every time.

6, exercise for Hip Mobility 1

Side sitting to lift
Sitting on the floor, in a side sitting position, leg folded backto one side. Now, start to lift the pelvis stay tall on the knee.
Squeeze your glutes, make sure to open up and feel thestretch of the hip flexor every time.

6, exercise for Hip Mobility 2

Weight shift squat
Stand with your feet shoulder-width apart. Start squatting witha weight shift each time, use both outside and inside of thefoot. Ensure to keep the pelvis parallel to the ground, straightand try not to rotate your lower body while sitting down.

7, exercise for Hip and Spine Mobility For bending forward

straight leg lowering
Here is an exercise for hip and spine mobility. For hip and spine
mobility/[bending forward], let's try for "straight leg lowering".
Make sure to move your leg slowly, breathe slowly to feel thestretch of your hamstrings.

7, exercise for Hip and Spine Mobility For bending backward

single-leg squat with an ankle holdFor hip and spine mobility/[bending backward], let's try "singleleg squat with an ankle hold" to stretch thighs”. Stay lower
when you start, and keep your heel touches on the buttock.
Squeeze your buttock while you are extending the leg andputting on isometric contraction.

8, exercise for Upper and lower extremity, mobility & stability

single-leg squat with an ankle hold
Here is an exercise for “Upper and lower extremity, mobility &stability”. let's try "single-leg squat with an ankle hold" tostretch thighs”. Stay lower when you start, and keep your heeltouches on the buttock. Squeeze your buttock while you areextending the leg and putting on isometric contraction. ”
Please check the movie attached.

9, exercise for Mid-section Stability Strengthstraight leg lowering 45°"straight leg lowering 45°" for “the abdominal muscle
strength ”. Make sure to keep your leg 45 degree while moving
other leg. Slower is better! Please check the movie attached.

10, exercise for Lower Extremity Strength 1

Weight shift squat

Stand with your feet shoulder-width apart. Start squatting witha weight shift each time, use both outside and inside of thefoot. Ensure to keep the pelvis parallel to the ground, straightand try not to rotate your lower body while sitting down.

10, exercise for Lower Extremity Strength 2

single-leg squat with an ankle holdlet's try "single-leg squat with an ankle hold" to stretch thighs”.
Stay lower when you start, and keep your heel touches on thebuttock. Squeeze your buttock while you are extending the leg
and putting on isometric contraction. ” Please check the movie
attached.

11, exercise for Ankle Mobility

Koji wall push
Here is an isometric exercise for ankle mobility using the wall.
Front toe 3-4 foot away from the wall. Make sure to stay low
when you start! At the same time, pushing a wall, make sure topush your heel down to the ground