movement breaks pse electrolysis conference lancaster, pa april 30, 2011
TRANSCRIPT
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, [email protected]
Movement Break:http://MovementBreak.com