1. Healthy Children Fitness Fun for Everyone

2. Parents, please read : Notice: The following exercises are designed for healthy children. If your child has a disorder or disability which limits activity and movement, please check with your chiropractor or other healthcare expert to make sure this program is appropriate for your child’s specific needs. Your doctor may also help you adapt this program for your child’s use. If any exercise causes sharp or shooting pain your child should stop the activity and let an adult know that they have a problem with the exercise.

3. Straighten Up New Zealand is a 3-minute spinal health program designed to help children feel and look their best. The program is divided into three quick sessions: the Star (warm up stretches), the Star (warm up stretches), the Flying Friends (posture pod), the Flying Friends (posture pod), the Core Balance (strength and balance). the Core Balance (strength and balance). Through the help of two friends, Aroha and Dan, children can learn these daily exercises for promoting their spinal health, improving their posture and preventing spinal subluxations and disability. About: About:

4. Hi Boys and Girls ! We’re Aroha and Dan, and We’re Aroha and Dan, and we’re excited to help you learn how to take care of your spine. We will show you some exercises you can do everyday, called Straighten Up DanAroha Always remember to stop if any exercise hurts.

5. First, Dan will teach you how to stand like an Stand straight and tall with your head held high. Stand straight and tall with your head held high. Put your ears, shoulders, hips, knees, and ankles in a straight line like Dan. Put your ears, shoulders, hips, knees, and ankles in a straight line like Dan. Pull your belly button toward your spine. Pull your belly button toward your spine. INNER WINNER:

6. ….and Aroha has an exercise you can do between the others, called Breathe deeply and relax your tummy. Breathe deeply and relax your tummy. 1. Let your head hang loosely forward and gently roll it from one side to the other. 2. Using your fingers, gently rub the back of your neck 3. Relax your shoulders and gently roll them backward. Do all 3 together for a count of 15 ! Do all 3 together for a count of 15 ! TRAP OPENERS:

7. Now let’s start part 1 The Stars ….and remember… HAVE FUN !!!!

8. 1. The Stars SLOWLY tilt your Star to the other side. SLOWLY tilt your Star to the other side. Relax at the end of the stretch and DON’T FORGET TO BREATHE IN AND OUT!! Relax at the end of the stretch and DON’T FORGET TO BREATHE IN AND OUT!! Repeat both sides 2 times ! Repeat both sides 2 times ! Stand like an Inner Winner, like Dan ! Stand like an Inner Winner, like Dan ! Spread your arms and legs into a Star, like Aroha. Spread your arms and legs into a Star, like Aroha. Breathe air in as you slowly stretch one arm over your head like Dan…. Breathe air in as you slowly stretch one arm over your head like Dan…. Tilting Star ….and slide your other arm down your leg.

9. Stand like Aroha again! Stand like Aroha again! While you are in the star position, turn your head to look at one hand. While you are in the star position, turn your head to look at one hand. Slowly twist your entire spine like Dan to watch your hand as it goes behind you. Slowly twist your entire spine like Dan to watch your hand as it goes behind you. Now twist the other way Now twist the other way Relax at the end of each stretch, and DON’T FORGET TO BREATHE IN AND OUT! Relax at the end of each stretch, and DON’T FORGET TO BREATHE IN AND OUT! Repeat both sides 2 times. Repeat both sides 2 times. Twirling Star

10. Now switch to the other arm and leg Now switch to the other arm and leg Repeat this 15 times. Repeat this 15 times. Stand like Dan! Stand like Dan! Raise your arms in “hands up” position like Aroha Raise your arms in “hands up” position like Aroha Bring one of your elbows across your body while you raise the opposite knee towards it Bring one of your elbows across your body while you raise the opposite knee towards it Twisting Star

11. Now let’s do 15 seconds of trap openers like Aroha showed you at the start. TRAP OPENERS 1. Let your head hang loosely forward and gently roll it from one side to the other. 2. Using your fingers, gently rub the area just below the back of your head on your neck 3. Relax your shoulders and gently roll them backward.

12. Aroha and Dan think you’re AWESOME !! Now for part 2, The Flying Friends

13. Put your arms straight out and pull your shoulders together in the back. Put your arms straight out and pull your shoulders together in the back. Breathe air in and slowly raise your arms until your hands touch together over your head. Breathe air in and slowly raise your arms until your hands touch together over your head. The Eagle 2. The Flying Friends Stand like Dan! Stand like Dan! Breathe air out and slowly Breathe air out and slowly lower your arms to your side. lower your arms to your side. Repeat 3 to 5 times. Repeat 3 to 5 times.

14. Bend at your waist from side to side while you keep the circles going. Bend at your waist from side to side while you keep the circles going. Keep it going while you count to 10! Keep it going while you count to 10! The Hummingbird Stand like DanStand like Dan Put your arms out to the sidePut your arms out to the side Bend your elbowsBend your elbows Pull your shoulder blades togetherPull your shoulder blades together Make small backward circles with your arms Make small backward circles with your arms

15. Put your arms behind your head and gently pull your elbows backward, like Aroha. Put your arms behind your head and gently pull your elbows backward, like Aroha. Slowly and gently press your head against your hands while you count to 2, like Dan. Slowly and gently press your head against your hands while you count to 2, like Dan. The Butterfly Stand like Dan! Stand like Dan! Relax and breathe. Relax and breathe. Repeat this 3 times. Repeat this 3 times.

16. Let’s do 15 seconds of trap openers again!! TRAP OPENERS 1. Let your head hang loosely forward and gently roll it from one side to the other. 2. Using your fingers, gently rub the area just below the back of your head on your neck 3. Relax your shoulders and gently roll them backward.

17. Are you having fun like Aroha?!! Get ready for part 3, Core balance

18. 3. Core Balance Keep your front knee over your ankle (not over your toes). Keep your front knee over your ankle (not over your toes). Keep it going while you count to 20 ! Keep it going while you count to 20 ! Repeat with the other foot forward. Repeat with the other foot forward. Tight Rope Stand like Dan! Stand like Dan! Pretend the floor in front of you is a tight rope high in the air. Pretend the floor in front of you is a tight rope high in the air. Take a step forward on the tight rope. Take a step forward on the tight rope.

19. Stand like Dan with your feet wider than your shoulders. Stand like Dan with your feet wider than your shoulders. Gently circle your body from side to side. Gently circle your body from side to side. Let your arms flap back and forth and shift your weight from knee to knee. Let your arms flap back and forth and shift your weight from knee to knee. Keep it going while you count to 15! Keep it going while you count to 15! Washing Machine

20. Stand like Dan Stand like Dan Now lean to one side like Aroha until your elbow can rest on your knee. Now lean to one side like Aroha until your elbow can rest on your knee. Breathe in air and slowly raise your other arm above your head so your body makes a triangle Breathe in air and slowly raise your other arm above your head so your body makes a triangle Feel it stretch down your side!! Feel it stretch down your side!! Count to 10 and then do the other side! Count to 10 and then do the other side! The Triangle

21. The Shakes Count to 15 while you shake your hands & feet.

22. www.straightenup.org.nz Check out www.straightenup.org.nz for more about Straighten Up.