Body Restoration Movement Breaks PSE Electrolysis Conference Lancaster
Body Restoration Movement Breaks PSE Electrolysis Conference Lancaster, PA April 30, 2011
Movement Break (90 s) �Reach up (3 x) �Side Bends (3 x each side) �Wrist Circles (3 x each direction) �Shoulder Circles (3 x each direction) �Hip Circles (3 x each direction) �Ankle Circles (3 x each direction, each foot)
Extended Movement Break (+90 s) �Side Neck Stretch (3 x each side) �Head Turns (3 x each direction) �Thoracic Rotations (3 x each direction) �Leg Circles (3 x each direction, each leg) �Heel Curls (5 x each leg)
Body Restoration Full Mobililty Workout PSE Electrolysis Conference Lancaster, PA April 30, 2011
Preparation Rocking to Standing Abdominal Breathing (diaphragm breathing)
Neck Chin Lift (look up) Neck Semi-Circles
Neck Rotations (look side to side)
Torso Holding up the heavens (press up) Separating heaven and earth (1 arm press up, 1 arm press down)
Torso Circles Trunk Twists
Torso Spine Wave
Shoulders Protraction-Retraction Shoulder Circles (forwards and backwards)
Shoulders Front Raise-Chop Embrace the Sky
Shoulders Arm Circles (forwards and backwards) Shoulder Corkscrews
Hands Finger Extensions Massage Fingers
Wrists Wrist Circles Wrist Flexion-Extension
Wrists/Elbows Forearm Circles Elbow Circles (closed chain)
Hips / Torso Sitbacks Morning Greeting
Hips Hip Circles Hurdle Steps (forwards and backwards)
Hips Knee Hugs Wide Squat Down
Hips Runner’s Stretch / Warrior 1
Knees Lower Leg Circles Push Kick
Knees Heel Curls (butt kicks)
Ankles Ankle Circles
Ankles Calf Stretch (straight and bent leg)
Johnny Kuo, Ph. D. johnny@johnnykuo. net I-Liq Chuan / Zen Tai Chi : http: //Mind. Body. Kung. Fu. net Movement Break: http: //Movement. Break. com
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