movement breaks pse electrolysis conference lancaster, pa april 30, 2011

Body RestorationMovement Breaks

PSE Electrolysis ConferenceLancaster, PAApril 30, 2011

Movement Break (90s)Reach up (3x)Side Bends (3x each side)Wrist Circles (3x each direction)Shoulder Circles (3x each direction)Hip Circles (3x each direction)Ankle Circles (3x each direction, each foot)

Extended Movement Break (+90s)Side Neck Stretch (3x each side)Head Turns (3x each direction)Thoracic Rotations (3x each direction)Leg Circles (3x each direction, each leg)Heel Curls (5x each leg)

Body RestorationFull Mobililty Workout

PSE Electrolysis ConferenceLancaster, PAApril 30, 2011

PreparationRocking to

StandingAbdominal Breathing

(diaphragm breathing)

NeckChin Lift(look up)

Neck Semi-Circles

NeckNeck Rotations(look side to side)

TorsoHolding up the heavens(press up)

Separating heaven and earth(1 arm press up, 1 arm press down)

TorsoTorso Circles Trunk Twists

TorsoSpine Wave

ShouldersProtraction-Retraction Shoulder Circles

(forwards and backwards)

ShouldersFront Raise-Chop Embrace the Sky

ShouldersArm Circles(forwards and backwards)

Shoulder Corkscrews

HandsFinger Extensions Massage Fingers

WristsWrist Circles Wrist Flexion-Extension

Wrists/ElbowsForearm Circles Elbow Circles

(closed chain)

Hips / TorsoSitbacks Morning Greeting

HipsHip Circles Hurdle Steps

(forwards and backwards)

HipsKnee Hugs Wide Squat Down

HipsRunner’s Stretch / Warrior 1

KneesLower Leg Circles Push Kick

KneesHeel Curls(butt kicks)

AnklesAnkle Circles

AnklesCalf Stretch(straight and bent leg)

I-Liq Chuan / Zen Tai Chi :http://MindBodyKungFu.net

Johnny Kuo, Ph.D.johnny@johnnykuo.net

Movement Break:http://MovementBreak.com