Exercises

All exercises A B C D E F G H I J K L M O

Book - Book front sitting

A1 Book

Book front sitting

Scales - Scales front sitting

A2 Scales

Scales front sitting

Arrow - Arrow front sitting

A3 Arrow

Arrow front sitting

Shoulder Blade - Shoulder Blade sideways sitting

A4 Shoulder Blade

Shoulder Blade sideways sitting

Hitchhiker - Hitchhiker sideways sitting

A5 Hitchhiker

Hitchhiker sideways sitting

Airplane - Airplane sideways sitting

A6 Airplane

Airplane sideways sitting

Waiter - Waiter sideways sitting

A7 Waiter

Waiter sideways sitting

Back Scales - Back Scales sitting

A8 Back Scales

Back Scales sitting

Sideway Arrow - Arrow sideways sitting

A9 Sideway Arrow

Arrow sideways sitting

Back Arrow - Back arrow sitting

A10 Back Arrow

Back arrow sitting

Circles - Circles back sitting

A11 Circles

Circles back sitting

Book - Book front standing

B1 Book

Book front standing

Scales - Scales front standing

B2 Scales

Scales front standing

Arrow - Arrow front standing

B3 Arrow

Arrow front standing

Shoulder Blade - Shoulder Blade sideways standing

B4 Shoulder Blade

Shoulder Blade sideways standing

Hitchhiker - Hitchhiker sideways standing

B5 Hitchhiker

Hitchhiker sideways standing

Airplane - Airplane sideways standing

B6 Airplane

Airplane sideways standing

Waiter - Waiter sideways standing

B7 Waiter

Waiter sideways standing

Back Scales - Back Scales standing

B8 Back Scales

Back Scales standing

Sideway Arrow - Sideway Arrow standing

B9 Sideway Arrow

Sideway Arrow standing

Back Arrow - Back Arrow standing

B10 Back Arrow

Back Arrow standing

Circles - Circles back standing

B11 Circles

Circles back standing

Candlestick - Candlestick back standing

B13 Candlestick

Candlestick back standing

V Shape - V Shape back standing

B14 V Shape

V Shape back standing

Windshield Wipers - Windshield Wipers back standing

B15 Windshield Wipers

Windshield Wipers back standing

Reeds - Reeds back kneeling

C25 Reeds

Reeds back kneeling

Reeds with knee - Reeds with knee back kneeling

C26 Reeds with knee

Reeds with knee back kneeling

Curl-Up - Curl-Up back kneeling

C27 Curl-Up

Curl-Up back kneeling

Curl-Up with knee - Curl-Up with knee back kneeling

C28 Curl-Up with knee

Curl-Up with knee back kneeling

Front Fencer - Front Fencer kneeling

C29 Front Fencer

Front Fencer kneeling

Sideway Fencer - Sideway Fencer kneeling

C30 Sideway Fencer

Sideway Fencer kneeling

Back Fencer - Back Fencer kneeling

C31 Back Fencer

Back Fencer kneeling

Samurai - Samurai sideways kneeling

C32 Samurai

Samurai sideways kneeling

Front Flamingo - Front Flamingo standing

D33 Front Flamingo

Front Flamingo standing

Flamingo with wings - Flamingo with wings front standing

D34 Flamingo with wings

Flamingo with wings front standing

Back Flamingo - Back Flamingo standing

D35 Back Flamingo

Back Flamingo standing

Back Flamingo with wings - Back Flamingo with wings standing

D36 Back Flamingo with wings

Back Flamingo with wings standing

Side step - Side step sideways standing

D37 Side step

Side step sideways standing

Spider - Spider sideways standing

D38 Spider

Spider sideways standing

Ballet dancer - Ballet dancer sideways standing

D39 Ballet dancer

Ballet dancer sideways standing

Hen - Hen sideways standing

D40 Hen

Hen sideways standing

Hamstrings - Hamstrings front standing

D41 Hamstrings

Hamstrings front standing

Thigh Muscle - Thigh Muscle front standing

D42 Thigh Muscle

Thigh Muscle front standing

Samba - Samba front standing

D71 Samba

Samba front standing

Back Samba - Back Samba standing

D72 Back Samba

Back Samba standing

Book - Book front shifting weight

E1 Book

Book front shifting weight

Scales - Scales front shifting weight

E2 Scales

Scales front shifting weight

Arrow - Arrow front shifting weight

E3 Arrow

Arrow front shifting weight

Waiter - Waiter sideways shifting weight

E7 Waiter

Waiter sideways shifting weight

Back Scales - Back Scales shifting weight

E8 Back Scales

Back Scales shifting weight

Sideway Arrow - Sideway Arrow shifting weight

E9 Sideway Arrow

Sideway Arrow shifting weight

Back Arrow - Back Arrow shifting weight

E10 Back Arrow

Back Arrow shifting weight

Circles - Circles back shifting weight

E11 Circles

Circles back shifting weight

Candlestick - Candlestick back shifting weight

E13 Candlestick

Candlestick back shifting weight

V Shape - V Shape back shifting weight

E14 V Shape

V Shape back shifting weight

Tourist - Tourist front shifting weight

E43 Tourist

Tourist front shifting weight

Book - Book front leg on a mat

F1 Book

Book front leg on a mat

Scales - Scales front leg on a mat

F2 Scales

Scales front leg on a mat

Arrow - Arrow front leg on a mat

F3 Arrow

Arrow front leg on a mat

Shoulder Blade - Shoulder Blade sideways leg on a mat

F4 Shoulder Blade

Shoulder Blade sideways leg on a mat

Hitchhiker - Hitchhiker sideways leg on a mat

F5 Hitchhiker

Hitchhiker sideways leg on a mat

Airplane - Airplane sideways leg on a mat

F6 Airplane

Airplane sideways leg on a mat

Waiter - Waiter sideways leg on a mat

F7 Waiter

Waiter sideways leg on a mat

Back Scales - Back Scales leg on a mat

F8 Back Scales

Back Scales leg on a mat

Sideway Arrow - Sideway Arrow leg on a mat

F9 Sideway Arrow

Sideway Arrow leg on a mat

Back Arrow - Back Arrow leg on a mat

F10 Back Arrow

Back Arrow leg on a mat

Circles - Circles back leg on a mat

F11 Circles

Circles back leg on a mat

Crawl - Crawl back leg on a mat

F12 Crawl

Crawl back leg on a mat

Candlestick - Candlestick back leg on a mat

F13 Candlestick

Candlestick back leg on a mat

V Shape - V Shape back leg on a mat

F14 V Shape

V Shape back leg on a mat

Windshield Wipers - Windshield Wipers back leg on a mat

F15 Windshield Wipers

Windshield Wipers back leg on a mat

Surface - Surface sideways leg on a mat

F16 Surface

Surface sideways leg on a mat

Book - Book front step on a mat

G1 Book

Book front step on a mat

Scales - Scales front step on a mat

G2 Scales

Scales front step on a mat

Arrow - Arrow front step on a mat

G3 Arrow

Arrow front step on a mat

Hitchhiker - Hitchhiker sideways step on a mat

G5 Hitchhiker

Hitchhiker sideways step on a mat

Waiter - Waiter sideways step on a mat

G7 Waiter

Waiter sideways step on a mat

Back Scales - Back Scales step on a mat

G8 Back Scales

Back Scales step on a mat

Sideway Arrow - Sideway Arrow step on a mat

G9 Sideway Arrow

Sideway Arrow step on a mat

Back Arrow - Back Arrow step on a mat

G10 Back Arrow

Back Arrow step on a mat

Crawl - Crawl back step on a mat

G12 Crawl

Crawl back step on a mat

Surface - Surface sideways step on a mat

G16 Surface

Surface sideways step on a mat

Coffee - Coffee front step on a mat

G17 Coffee

Coffee front step on a mat

Book - Book front one leg stance

H1 Book

Book front one leg stance

Scales - Scales front one leg stance

H2 Scales

Scales front one leg stance

Arrow - Arrow front one leg stance

H3 Arrow

Arrow front one leg stance

Waiter - Waiter sideways one leg stance

H7 Waiter

Waiter sideways one leg stance

Back Scales - Back Scales one leg stance

H8 Back Scales

Back Scales one leg stance

Sideway Arrow - Sideway Arrow one leg stance

H9 Sideway Arrow

Sideway Arrow one leg stance

Back Arrow - Back Arrow one leg stance

H10 Back Arrow

Back Arrow one leg stance

Surface - Surface sideways one leg stance

H16 Surface

Surface sideways one leg stance

Step - Step front one leg stance

H44 Step

Step front one leg stance

Back Step - Step back one leg stance

H45 Back Step

Step back one leg stance

Book - Book front spine stretching

I1 Book

Book front spine stretching

Scales - Scales front spine stretching

I2 Scales

Scales front spine stretching

Arrow - Arrow front spine stretching

I3 Arrow

Arrow front spine stretching

Waiter - Waiter sideways spine stretching

I7 Waiter

Waiter sideways spine stretching

Back Scales - Back Scales spine stretching

I8 Back Scales

Back Scales spine stretching

Sideway Arrow - Sideway Arrow spine stretching

I9 Sideway Arrow

Sideway Arrow spine stretching

Back Arrow - Back Arrow spine stretching

I10 Back Arrow

Back Arrow spine stretching

Circles - Circles back spine stretching

I11 Circles

Circles back spine stretching

Crawl - Crawl back spine stretching

I12 Crawl

Crawl back spine stretching

Scales with Strength - Scales with Strength front

J2 Scales with Strength

Scales with Strength front

Back Scales with Strength - Back Scales with Strength

J8 Back Scales with Strength

Back Scales with Strength

Biceps A - Biceps variation A front standing

J51 Biceps A

Biceps variation A front standing

Biceps B - Biceps variation B front standing

J52 Biceps B

Biceps variation B front standing

Triceps A - Triceps variation A front standing

J53 Triceps A

Triceps variation A front standing

Triceps B - Triceps variation B front standing

J54 Triceps B

Triceps variation B front standing

Stork - Stork front s bent leg

J55 Stork

Stork front s bent leg

Heron - Heron front straight leg

J56 Heron

Heron front straight leg

Back stork - Back stork bent leg

J57 Back stork

Back stork bent leg

Back heron - Back heron straight leg

J58 Back heron

Back heron straight leg

Flying stork - Flying stork sideways bent leg

J59 Flying stork

Flying stork sideways bent leg

Flying heron - Flying heron sideways straight leg

J60 Flying heron

Flying heron sideways straight leg

Sleepy stork - Sleepy stork front bent leg

J61 Sleepy stork

Sleepy stork front bent leg

Sleepy heron - Sleepy heron front straight leg

J62 Sleepy heron

Sleepy heron front straight leg

Back sleepy stork - Back sleepy stork bent leg

J63 Back sleepy stork

Back sleepy stork bent leg

Back sleepy heron - Back sleepy heron straight leg

J64 Back sleepy heron

Back sleepy heron straight leg

Monkey - Monkey backbent leg

J65 Monkey

Monkey backbent leg

Soldier - Soldier back straight leg

J66 Soldier

Soldier back straight leg

Gymnast - Gymnast back bent leg

J67 Gymnast

Gymnast back bent leg

Skater - Skater back straight leg

J68 Skater

Skater back straight leg

Karate Kid - Karate Kid sideways bent leg

J69 Karate Kid

Karate Kid sideways bent leg

Karate - Karate sideways straight leg

J70 Karate

Karate sideways straight leg

Start - Start front kneeling

J73 Start

Start front kneeling

Back Start - Start back kneeling

J74 Back Start

Start back kneeling

Bolt - Bolt front standing

J75 Bolt

Bolt front standing

Back Bolt - Bolt back standing

J76 Back Bolt

Bolt back standing

Squat - Squat front standing

J80 Squat

Squat front standing

Back Squat - Squat back standing

J81 Back Squat

Squat back standing

Book - Book front neck stretching

K1 Book

Book front neck stretching

Scales - Scales front neck stretching

K2 Scales

Scales front neck stretching

Arrow - Arrow front neck stretching

K3 Arrow

Arrow front neck stretching

Waiter - Waiter sideways neck stretching

K7 Waiter

Waiter sideways neck stretching

Back Scales - Back scales neck stretching

K8 Back Scales

Back scales neck stretching

Sideway Arrow - Sideway Arrow neck stretching

K9 Sideway Arrow

Sideway Arrow neck stretching

Back Arrow - Back Arrow neck stretching

K10 Back Arrow

Back Arrow neck stretching

Crawl - Crawl back standing

L12 Crawl

Crawl back standing

Surface - Surface sideways standing

L16 Surface

Surface sideways standing

Coffee - Coffee front standing

L17 Coffee

Coffee front standing

Diagonal - Diagonal sideways standing

L18 Diagonal

Diagonal sideways standing

Hello - Hello sideways standing

L19 Hello

Hello sideways standing

Navel - Navel sideways standing

L20 Navel

Navel sideways standing

Chest - Chest sideways standing

L21 Chest

Chest sideways standing

Nose - Nose sideways standing

L22 Nose

Nose sideways standing

India - India sideways standing

L23 India

India sideways standing

Bow - Bow sideways standing

L24 Bow

Bow sideways standing

Tiptoes - Tiptoes front standing

M46 Tiptoes

Tiptoes front standing

Back tiptoes - Back tiptoes standing

M47 Back tiptoes

Back tiptoes standing

Sea Lion - Stretching forearms muscles

N82 Sea Lion

Stretching forearms muscles

Mole - Stretching forearms muscles

N83 Mole

Stretching forearms muscles

Stapler - Stretching forearms muscles

N84 Stapler

Stretching forearms muscles

Stick Insect - Stretching forearms muscles

N85 Stick Insect

Stretching forearms muscles

Swimmer - Stretching shoulder girdle

N86 Swimmer

Stretching shoulder girdle

Knight - Stretching thigh and groin

N87 Knight

Stretching thigh and groin

Driver - Stretching both thighs

N88 Driver

Stretching both thighs

Sloth - Stretching legs

N89 Sloth

Stretching legs

Calf - Stretching calf standing

N90 Calf

Stretching calf standing

Stepper - Stretching Achilles tendon

N91 Stepper

Stretching Achilles tendon

Fan - Stretching the muscles of toes

N92 Fan

Stretching the muscles of toes

Countess - Stretching back

N93 Countess

Stretching back

Heels - Heels front stretching

O48 Heels

Heels front stretching

Sideway heels - Heels sideways stretching

O49 Sideway heels

Heels sideways stretching

Back heels - Heels back stretching

O50 Back heels

Heels back stretching

No commitment. The plan will be automatically renewed after the end of the trial period.
Spiralista requires iOS version 12 or higher for iPhone and Android 8 or higher for Android telephones.
The Spiral stabilization exercise method requires the use of special exercise equipment

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