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