mullersystem

8/4/2019 MullerSystem

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2. Quick Leg Swinging

a. (1stº) While standing, support yourself with one hand on a doorknob or the like, and

the other hand on the hip. Swing one leg forward and then backward, with a straight leg

(and knee), with a smooth motion, no pause. For the final few swings, you may bend the

knee and kick as high as possible. These swings should last four full breaths for one leg,

and then switch to the other.b. (2ndº) Standing, both hands on hips. Perform as above. Over time, ramp up the speed

such that you perform 20 short swings per 2 full breaths. For the large ‘kicks’, move the

corresponding arm backward, and the other forward.

c. (3rdº) Standing, hold both arms out to the sides with fingers straight and palms pointing

down. While INHALING and EXHALING once, swing the right leg sideways behind the

opposite leg in short swings. During the next breath, repeat the movement but in front

of the opposite leg. While INHALING, perform short swings, while EXHALING, perform

large “loose” swings. In conjunction with the large “loose” swings, thrust the arms to

the opposite side that the leg is swinging towards (much like a speed skater would useduring spurts).

d. (4thº) This is a combination of the 2ndº and 3rdº movements. INHALE and swing the left

leg backwards and forwards in short swings. EXHALE and swing the left leg backwards

and forwards in long swings while swinging your arms simultaneously. During the

second full breath, repeat the above movement with your right leg. During the third

INHALATION, perform short swings sideways (as in the 3rdº) with arms stretched

sideways. During the third EXHALATION perform long swings sideways while thrusting

arms to the opposite side. During the fourth full breath, do the same sideways swings

with your right leg.

3. Sit-ups

a. (1stº) Lay on floor with feet under heavy furniture (to just past the toes). Knees are

bent, relax the neck, back and shoulders. INHALE, and just after you begin to EXHALE,

lift your upper body to the seated position using your abdominals. This should be a

slow, smooth motion with no pause at the top. INHALE again as you lower the body

back down. EXHALE again in the rest position. Do 6 of these, moving up to 12 over a few

weeks.

N.B. Do not roll the body up; do not draw in the abdomen. Rather, distend the

abdominal muscle between your knees when in the seated position. Hands can be used

to support lifting and lowering, as they lie beside the body, hands flat on the floor.

b. (2ndº) As above, but with hands on hips. May alternatively use a stool or raised object

to offer increased range of motion. There should be no pause in the motion at this

degree. Begin EXHALATION part way through the lowering body phase, and through the

lifting phase.

c. (3rdº) As above, but with hands behind neck and head.

d. (4thº) As above but with hands fully outstretched above head (arms locked to ears).



4. Slow Trunk-Twisting with Sideways Bending

a. (1stº) A. Slow Trunk Twisting (seated): Hands on hips, twist upper body left and

right, alternately inhaling and exhaling. After 5 movements, pause and hold. 5 more,

with opposite inhalation/exhalation.

b. (1stº) B. Sideways Bending (seated): On chair, with limp arms, bend deeply side to

side, allowing hand to touch floor. Perform 19 movements, with alternating breathing.Switch breathing half-way.

c. (2ndº) A. Slow Trunk Twisting (standing): Standing, spread your feet apart as

far as you are able. Raise the arms to the side, and twist the upper body, taking care to

keep the lower part of the body immobile. Reps and breathing as above.

d. (2ndº) B. Sideways Bending (standing) Stand with heels together and perform the

same movement as in the 1stº, however, when you bend to the left, use your right arm

to reach up and over your head towards your left side (as if you were going over the

top of your head to grab your opposite ear). This will create an extra challenge for your

flank muscles (obliques).

e. (3rdº) Stand with legs apart and perform the same movement as in the 2ndº part

A. When you reach the end of your twist, bend downwards so that your fist touches

the ground between your legs. Raise back up, reset, and repeat twisting the opposite

direction and then bending down so that your other fist touches the ground. Keep all

movement in the waist (not the knees). INHALE while coming back up and half way

through the twist. EXHALE during the remainder of the twist and the downward bend.

Perform 10 full movements during 10 full breaths. As you become more flexible, move

your feet closer together.

f. (4thº) Stand as in the 3rdº. Begin as if you were at the end of your downwards bend

(left fist touching the ground, other arm skyward). Raise back up, turn all the way to the

left. Instead of bending so that your right fist touches the ground, bend about half way

and then quickly bend back up and “backwards” as far as possible (as if you were trying

to make your left fist touch the ground behind you). Bend forward again so that this

time, your right fist touches the ground. Perform the same movements in the opposite

direction. INHALE while raising up and twisting around and EXHALE while performing

the two short bends and one long bend. Perform 10 full movements over 10 full breaths

5. Quick Arm Circling

a. (1stº) (seated) Small (12”) arm circles (forward, palms up) for three full breaths,

followed by two large circles that should almost touch the ear (each arm separately, and

loosely, circled for one full breath each). This is then repeated in the opposite direction

(backward), palms down.

b. (2ndº) (standing) As above, except standing, one foot in front of the other, and that

both arms should do large circles at the same time. Switch the feet for the backward

direction.

c. (3rdº) (lunging) As above, except now lunging forward with one knee bent, and



straight back through back leg. Small arm circles should be very quick now. Slowly limit

to 6 breaths in total.

d. (4thº) (lunging) As above, now adding a turning of the trunk (from the waist) from

side to side. INHALE when the chest is turned towards the back leg, EXHALE when facing

the bent leg. Do the large circles while facing forward, during the EXHALATION on the

third breath.

6. Slow Leg Circling

a. (1stº) Lie on back with hands supporting head. Lift left leg straight (with toes pointed)

about 45º and rotate in a circle about 30” diameter. INHALE on upward movement,

EXHALE on downward. Do six of these, followed by two circles as large as possible (toe

pointed, elbows steadying body). This is followed by the same for the right leg. Repeat

again with the left and then right, but rotating in the opposite direction.

b. (2ndº) Take a deep INHALATION while resting on the floor. During the following

EXHALATION, lift both stretched legs to a height of 45º from the floor and lower at once

Repeat eight times (eight full breaths) focusing on relaxing the muscles when inhaling.

c. (3rdº) With both legs straightened and toes pointed forward, perform the circling

motion (as in 1stº) with both legs simultaneously. During the circles, the feet will meet

in the middle, and should be pressed hard together so that the right leg is forming the

letter “D” while the left is mirroring. When performing the large circles, move the legs

so that they do not contact each other. Do six small circles followed by two large (in

each direction), which should now take 16 full breaths. In the initial stages of training,

the feet may rest a moment after each circuit.

d. (4thº) As above, but perform ten small circles and two small circles in each direction.

The head should rest on the floor and the hands are put flat under the hollow of the

back, or on hips. Hands can also be stretched up beyond the ears and touching the floor

beyond the head. The heels should just touch the floor after each circle, but not rest

upon it. This movement is done slowly with the breathing equally as deep. For more

abdominal effort, wear something heavy on the feet (boots, ankle weights).

e. (4thº alternative) Keep the legs firmly pressed together throughout the exercise while

swinging them in as large of circles as possible. Do this six times in each direction. To

keep from falling over, keep your arms out sideways with your palms pressing against

the floor.

7. Slow Trunk Twisting with “Forward”-Leaning

a. (1stº) Sit on a chair or stool with your legs gripping the legs of the chair. While

INHALING, slowly raise the arms sideways to shoulder height with fists closed lightly

and arm muscles relaxed, focusing on using shoulder strength alone to raise the arms.

During EXHALATION, lower the arms and twist to the left, keeping your hips and seat

fixed. Lean slowly forward (over your left hip) without lowering the chin or rounding

the back. Next, INHALE while resetting to the initial position (straight back with arms

at shoulder height). During the next EXHALATION repeat the movement to the right.



Do 10 complete movements over 10 breaths. If you are able to complete the twist the

body using your waist and not your knees, you can perform the movement standing up

with your feet spread wide apart. As you lean over your hip, the back should be slightly

hollowed and eyes looking slightly upward.

b. (2ndº) This movement is always done standing, performing the same movements as

in 1stº but the arms are consistently held out at shoulder height and the feet are held

closer together. As in the 1stº, begin by INHALING and raising your arms to shoulder

height. The movements should be steady and continuous keeping the following

breathing pattern in mind: INHALE every time the trunk is raised and during the first half

of the twist. EXHALE during the second half of the twist and while leaning over the hip.

Do not pause in the forward facing position or the “leaning to the side” position unless

your lungs are not completely filled or emptied.

c. (3rdº) Begin in the same manner as the 2ndº and continue until you are leaning over

your left hip. Instead of returning to the starting position, begin twisting to the right

and leaning backwards (while INHALING) so that your chest is now facing upwards.

While EXHALING, lean forward so that you are now leaning over your right hip. INHALE,

and perform the same movement only to the left. Do not bend the knees more than

they need to be. The hips and legs should remain in their forward facing position

throughout the movement. The head and arms should not be forced backwards,

however the back should be a little bit hollowed. Once again, use the muscles of the

waist to move the body steadily. A common mistake is to lean too far downwards so

that the proper angle can not be maintained during the twist that follows. Keep the hips

fixed to prevent this mistake. Complete ten dual movements in ten breaths.

d.(3

rd

º alternative) Simply reverse the movements in the normal 3

rd

º. (If the 3

rd

º andits alternative don’t make sense, check out figures 41-44 here.

e. (4thº) This is simply an increase in strength of the 3rdº. Each time, during EXHALATION,

when slowly raising the body and leaning over the opposite hip, perform 4-8 jerky side-

bends (like in the 4thº of Exercise 4). These side-bends must be done in the waist, not

the shoulders.

8. Push-ups

a. (1stº) Leaning on chest of drawers (or bed-frame), stand 3 feet from object, with hands

on top of drawers, shoulder-width apart. While INHALING, lower body to hands, turning

hands in, elbows out. Body stiff, heels off ground. While EXHALING, push body back up

to original position. Perform 10 of this set.

b. (2ndº) On the floor, using your knees and hands. Your hands should be angled inward at

45º at all times now. Breathing as above.

c. (3rdº) As with a normal push-up: on the floor, using your toes and hands (palms). Keep

body straight and turn head to the side at the bottom, alternating.

d. (4thº) Advanced techniques: on fingertips, spread apart; Lifting one leg up; Combining

these; One-arm push-ups; Rapid push-ups.

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9. Rubbing of the Feet, Top of Back, and Round the Neck

a. Rest your right hand on a door handle (or the like) and rub the top and sides of one foot

25 times with the other foot. At the same time rub with the left hand the back of your

neck as far as you can reach starting down the middle of the back, then all round the

neck, and then throat. Then switch to using the opposite hand and foot. In total, this

should last 8 full breaths.

10. Rubbing of Arms and Round shoulders, with Full Knee-Bending

a. A. Arm movements: Standing or sitting, INHALE and extend both arms to the side

(perpendicular) to the body and backward. EXHALE and bring the arms forward and

across the chest (one hand touching the shoulder, the other tucked under the armpit;

alternate this each time). Do this 10 times.

b. B. Knee-bending: Standing, feet shoulder with apart, arms limp with palms to the

back. Lift the arms out to shoulder-height (and INHALE). While EXHALING, lower the

body into a squatting position, and then raise back up to standing (quickly) while

lowering the arms to the side. Do 10 of these.11. Full Slow Forward and Backward Bending (with Rubbing)

a. A. Trunk Bending: While standing, legs apart and straight, bend from the

waist, backward (INHALE), then forward to the knees (EXHALE). No pause, smooth

movements; relax the neck and back on the way down. Perform 20 of each set.

b. B. Abdominal Movements: Lay hands flat on stomach. INHALE just until you have

distended the abdominal wall. As you EXHALE, pull in with the hands up and under the

ribcage. Do 20 of these. When the abdominals are stronger and you have more control,

you can stop using the hands.

c. (the rubbing) The bending of the trunk proceeds as with A., and breathing should

likewise occur as with B. Moving backwards, the hands start rubbing downward from

the chest to abdomen, and as you move forward, the abdomen draws in, and the hands

move around to the small of the back (w/ thumbs down). Continuing downward, the

hands pass over the buttocks, back of legs to ankles at the lowest point.. As you rise, the

hands move up the front of the legs and are removed at the thighs. Perform 20 of each

set.

N.B. For half of the upward motions, stroke the inside of the legs. The knees may bend a

little on the forward motion at first, but work to keeping them straight. When drawing in

the abdomen (as in B., but without assistance), hold it completely only a few moments,

and quickly “blow out” again.

12. Slow Trunk-Bending Sideways with half Knee-Bending (with Rubbing)

a. (preliminary movement) Stand with hands on hips and feet wide apart. EXHALE

deeply and bend the left knee. At the same time, lean the trunk sideways over the

right leg which should be kept straight at all times. (Do not bend over the right leg, but

rather to the side, using your obliques). INHALE and return to standing with both legs

straight. Begin to exhale and then bend the right knee while bending sideways over



the straightened left leg and completing the exhalation. Complete 12 full breaths in this

manner. Focus on keeping the weight of the body centered on your bend leg so. In

this way, you should be able to lift your grounded foot and inch off the ground without

losing balance. See figures 75-80 for reference.

b. (the rubbing) While bending to the left, place both palms firmly on the outer side of

the left leg as far down as you can reach without bending forward. While resuming theupright position, slide the palms upward over the thigh, hip and halfway up the side of

the trunk. Here, the left hand should be kept vertical under the right (forming a “T”).

Now, press hard against the abdomen as you move your hands across to the opposite

side. The top (right) hand will be “pulling” above the navel while the left is “pushing”

below it. When the hands have made it across the abdomen, slap them onto the right

leg and complete the above steps in reverse. (The right hand will be kept vertical under

the left this time).

13. Slow Trunk-Twisting to Alternate Sides (with Rubbing)

a. (preliminary movement) While seated, grip the legs of the chair with your legs, sothat the lower body does not move. (N.B. Muller recommends placing a mirror behind

your for this exercise). While INHALING, slowly twist to the left (using the waist) until

you are able to look at yourself in the mirror. Keep your right arm across the abdomen

and the left arm in the hollow of your back. While EXHALING fully, twist all the way

around to the right until you are able to look at yourself in the mirror again. The left

arm will be across the abdomen and the right arm will be in the hollow of the back. Do

this for six full breaths. Pause for a second, then repeat the exercise, however, reverse

your breathing. (INHALE when turning to the right and EXHALE while turning to the left.)

You can try this movement while standing after having done it for a few days/weeks.Keep the legs spread apart and twist in the waist.

b. (the rubbing) For the rubbing, INHALING will only take place when the trunk is

moving. While EXHALING the trunk will be held stationary in the fully twisted position

while the rubbing occurs. The rubbings take place in the standing version of this

movement. INHALE and complete the twist to the left as described above. At the end

of the twist, the right arm will be across the abdomen and grabbing the left hip. The left

arm will be in the hollow of the back. During EXHALATION, massage up and down the

sides and loins moderately fast. The movement should be in the elbows, but the wrists

can move as well. After completely exhaling, INHALE and twist to the right, switchingarms half way through. Repeat the rubbings in this position. Complete 12 full breaths in

all.

14. Slow raising of Stretched leg in three directions (with Rubbing)

a. (preliminary movement) Standing, hands on flanks, fingers downward. In turn, raise

left leg forward as far as you can, then return to original position; repeat for right leg.

Raise left leg sideways, followed by the right. Lift left leg backwards, followed by the

right. INHALE on the left lift, and EXHALE on the right. Do this full series of moves three

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times total.

b. (the rubbing) As above, with hands on flanks. As you lift the left leg, your left hand

should travel down from the flank to rub the thigh, knee and shin, with continuous, hard

pressure. The same goes for the right leg. It also works similarly for the side leg lifts, and

back leg lifts - the hand travels down from the flank to rub the side or back of the leg,

respectively. This full series of moves is done six times total.

15. Knee-Raising (with Rubbing)

a. (preliminary movement) Lift one knee, grab shin, and hold thigh against abdomen;

lean slightly back while INHALING. Return to original position, pause, while EXHALING.

Do 10 of each leg.

b. (the rubbing) As above, lift knee to chest with toes pointed. Hold the sides of the foot

with both hands. As you lower the leg (INHALING), push the foot through the hands,

and allow the hands to rub up the leg, knee, thigh. As the leg touches ground, the hands

continue to rub the abdomen, up the chest to the collarbones, over the sides, and then

the arms return to hanging naturally. EXHALE, and begin with the next leg.16. Quick Sideways bending of Trunk (with Rubbing)

a. (preliminary movement) Standing, heels together, arms limp at sides. Bend to the

side, dropping one arm down, and lifting the other up to the hip. Then bend to the other

side, with no pause, in a smooth motion. Do this for four full breaths.

b. (the rubbing) Start with hands flat against the hips, fingers pointing down. When

bending to the left, the left palm strokes down the outer side of the thigh as far as the

knee. Simultaneously, the right palm will slide up the side as far as possible towards the

armpit. Reverse this movement when bending to the right. Do not hold your breath!

As you progress in this movement and it becomes faster, do not neglect the force with

which you do the rubbings or the length of the movement.

17. Quick Trunk-twisting (with Rubbing)

a. (preliminary movement) Sit, hands on hips, astride a chair (facing the back), and

grip the chair legs with your feet. [Alternately, do this standing up, feet wide apart and

facing in, knees braced]. Twist the trunk to the left, but keep the head facing forward at

all times and the hips firmly forward. The left hand should simultaneously slide to the

middle of the back, and the right hand to the stomach (bringing the shoulder under the

chin). Then twist right, reversing the hand movements. Upon mastering this move, add

breathing: INHALE while twisting left and right, EXHALE while twisting left and right a

second time. [Over time, ramp up to 2 twists INHALING, 4 EXHALING; then 4 INHALING,

6 EXHALING]

b. (the rubbing) The rubbing is done just as described above, though the advanced

movement is done standing and with adequate pressure from the hands on the

abdomen. If you are unable to keep the hips firm, go back to the chair. The speed, as

described above, should be increased, moving up to 6 INHALING, 8 EXHALING or higher,

as you can. [N.B. Muller does not recommend this exercise for women, and refers to the ‘My



System for Ladies’ for an alternative]

18. Quick Backward-Forward Leaning of Trunk (with Rubbing)

a. (preliminary movement) Standing, hands on hips, feet shoulder-width apart, lean

the trunk backward and forward quickly. In this exercise, do not bend the back or neck,

nor bend at the waist. Rather, on the back lean, protrude the hips and abdomen, and on

the front lean, stick out the buttocks. This is done fast enough that you should be doing

many (4-8) such back and forths per breath, and the exercise should last four breaths.

b. (the rubbing) During backward motion, bring hands up the abdomen to the lower ribs

and the around the side to the back, where on the forward lean, they move down the

loins and buttocks. [N.B. Ladies should make the front-stroke higher, from under the

breasts to the collarbone.]

Exercise Regimen: Quick ReferenceWeek One

1. Trunk Bending (11)

2. Quick Arm Circling - seated (5.2)

3. Slow Trunk Twisting - seated (4A.1)

4. Knee-Raising (15p.)

5. Sideways Bending - seated (4B.1)

6. Push-ups (leaning) (8.1)

Week Two1. Trunk Bending (11)

2. Quick Arm Circling - seated (5.2)





1. Slow Raising of Legs in Three Directions (14p.)

2. Sit-ups (hands at sides) (3.1)

3. Rubbing of Arms and Round Shoulders - Arm Movements (10A.)

4. Rubbing of Arms and Round Shoulders - Knee Bending (10B.)

5. Slow Leg Circling (6.1)

Week Three

1. Trunk Bending (11)

2. Quick Arm Circling - standing (5.2)












12. Slow Trunk Twisting with Forward-Leaning (seated) (7.1)13. Quick Leg Swinging (supported) (2.1)

14. Slow Trunk Twisting - looking behind you (13p.)

15. Quick Sideways Bending of Trunk (16p.)

16. Quick Trunk Twisting - looking straight ahead (17p.)

Week Four

1. Trunk Bending (11A.)


3. Slow Trunk Twisting - standing (4A.2)

4. Knee-Raising (15p.)5. Sideways Bending - standing (4B.2)

6. Push-ups (on knees) (8.2)






12. Slow Trunk Twisting with Forward-Leaning (seated) (7.1)

13. Quick Leg Swinging (supported) (2.1)

14. Slow Trunk Twisting to alternate side - looking behind you (13p.)

15. Quick Sideways Bending of Trunk (16p.)

16. Quick Trunk Twisting - looking straight ahead (17p.)

17. Slow Trunk Circling (hands on hips) (1)

18. Slow Trunk Bending Sideways with half Knee-bending (12p.)

19. Quick Backward-Forward Leaning of Trunk (18p.)

20. Abdominal movements associated with Trunk Bending (11B.)

Week Five

1. Full Trunk Bending Movement (11)


3. Slow Trunk Twisting - standing (4A.2)

4. Knee-Raising with Rubbing (15)

5. Sideways Bending - standing (4B.2)

6. Push-ups (on knees) (8.2)

7. Slow Raising of Legs in Three Directions with Rubbing (14)

8. Sit-ups (hands on hips) (3.2)





11. Slow Leg Lifting (instead of circling) (6.2)

12. Slow Trunk Twisting with Forward-Leaning (arms outstretched, standing) (7.2)

13. Quick Leg Swinging (supported) (2.1.)

14. Slow Trunk Twisting to alternate side (looking behind you) with Rubbing (13)

15. Quick Sideways Bending of Trunk with Rubbing (16)

16. Rubbing of the Feet, Neck and Back (9)

17. Quick Trunk Twisting (looking straight ahead) (17p.)18. Slow Trunk Circling (hands on hips) (1)

19. Slow Trunk Bending Sideways with half Knee-bending (12p.)

20. Quick Backward-Forward Leaning of Trunk (18p.)

Week Six

1. Slow Trunk Circling (hands at neck rest) (1)

2. Quick Leg Swinging (unsupported) (2.2)

3. Sit-ups (hands at neck rest) (3.3)

4. Slow Trunk Twisting - standing (4.3)

5. Quick Arm Circling - with long lunge (5.3)6. Slow Leg Circling (with both legs simultaneously) (6.3)

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