pain free mobility-ebook

8/13/2019 Pain Free Mobility-eBook

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Intu-Flow Longevity System

The 8 Minute Travel eBook

Scott SonnonCopyright 2008 by Scott Sonnon

All rights reserved.

No part of this book may be used or reproduced in any manner whatsoever without writtenpermission except in the case of brief quotations embodied in critical articles and reviews.

Circular Strength Training and Intu-Flow are registered trademarks of RMAX.tv Productions.

Customer Service Questions?Find Everything Needed Online: www.rmaxinternational.com Contact the RMAX Corporate Offices at:[email protected] Box 501388Atlanta , GA USA 31150Phone: 1.678.867.RMAX (7629)Fax: 1.678.867.7676

Disclaimer : The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have nocontrol over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability foruntoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information hereincontained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for somepeople. The reader should consult a physician before starting this or any other exercise programs.

Legal Statement: When purchasing equipment or other products from RMAX.tv Productions the purchaser understands the risk associatedwith using this type of equipment, and the purchaser understands the risk associated with following instructions from other products, andagrees not to hold RMAX.tv Production, its agents and/or representatives responsible for injuries or proper maintenance and/or supervision.

Attention: Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedureor process introduced by or within any material. This site and its officers and employees accept no responsibility for any liability, injuries ordamages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this or anyother exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, orshoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/or using this product in anyway other than its intended use could result in injury.

IMPORTANT : Please be sure to thoroughly read the instructions for all exercises in this book, paying particular attention to all cautions toensure their proper and safe use.
mailto:[email protected]:[email protected]://www.rmaxinternational.com/http://www.rmaxinternational.com/


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Drop your ear to your shoulder.

Drop your opposite shoulder

reaching your fingers down to

the outside of your knee.

Lift your opposite jaw directly

skyward.

Inhale and lift your

jaw.

Exhale and drop your

shoulder walking

your fingers down.

Lengthen that tight

tissue along the side

of your neck.

Exhale as you allow it to melt.

Hold for 3 seconds.

If you feel any pops, cracks or snaps, dont

be surprised, as your spine decompresses.

Bend your knees to catch your head back

on your spine.

Perform on the opposite side.

Complete 3X on each side.

Common mental and emotional issues facedas a result of the area not being Free toMove :

Not wanting to see other ! s points of view Trying to x others Feeling like you ! ve stuck your neck out Feeling like such and such is a pain in the

neck Feeling like you want to wring his/her

neck Feeling suffocated or strangled Fearing that you ! ll choke

Common organ referral affecting sensory-motor function of the area:

The eyes (including visual problems) canrefer pain to the back of the head andcause neck tightness

Difculty breathing may affect the lowermuscles of the neck

The neck has the smallest vertebrae and yet must carry/7th of your body-weight - your head.

Any deviation from perfect anti-gravitation resting your headn top of your spring-like spine means that muscle tensionmust hold your neck in place rather than balance. Over timeyou adapt to that tension and the pain grows chronicallydeant. That lasts until you must suddenly move your head,nd then a stretch reex causes an injury.

When not Free to Move from lack of prehabilitativemovement due to stress, trauma, fear, overuse, under use,

r misuse, the following issues may result:

Spasms Tight and tender Muscle strain Whiplash Neck stinger Torticollis Herniated disk Osteoarthritis


4/21

Twist your head to the left andlook over your shoulder.

Exhale as you tilt the back ofyour head to your right shoulderwithout untwisting your head.

Drop your left shoulder byreaching your fingers to theoutside of your left knee.

Lift your chin and look at the sky.

Twist your chin down to yourright shoulder with an inhale.

Exhale as you tilt the back ofyour head to your left shoulderwithout untwisting.

Drop your right shoulder byreaching your fingers to theoutside of your right knee.

Lift your chin and look at the sky.

If you feel any pins and needles,make the motion shallower untilit ceases; challenge the musculartension, not inflammation in thenerve sheath.

Repeat 3X per direction.


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Grab one wrist from behind your back.Hook it with the other hand withoutyour thumb.

Inhale and lift the captured armsshoulder toward your ear.Roll it backward as you exhale androtate your thumb outward andaway.Keep your elbow locked theentire movement.

Prevent your spine from twisting;focus on the shoulder roll.Inhale and unroll your shoulder.Perform 3X per shoulder.

Common mental and emotional issues faced as a resultof area not being Free to Move:

We carry our experiences and their emotionshere

Feeling that life is a heavy burden Sometimes shouldering too much responsibility is

possible

Feeling that we dont have a shoulder to cry on

Common organ referral affecting sensory-motorfunction of the area:

The heart, liver and diaphragm can refer pain mostcommonly to the left shoulder but in some

instances the right shoulder is also involvedIf there is pancreatic inflammation or disease,

pain or discomfort can be referred to the leftshoulder indirectly through irritation of the leftdiaphragm

The gallbladder can refer pain to the rightscapular (shoulder blade) region

Sometimes the lungs refer pain to the shoulders

When not Free to Move from lack of prehabilitative movement dueo stress, trauma, fear, overuse, under use, or misuse, the followingssues may result:

Tendonitis

Rotator cuff impingement

Tendonitis

Sternoclavicular joint dislocation

Acromio-clavicular joint separation.

Dislocation and subluxation

Osteoarthritis

Bursitus

Neck problem (like a herniated disc in the neck, or a nerve entrapment


6/21

Lift your arms parallel to the ground, elbowslocked, wrists straight.

Lift your right shoulder to your right ear.

Keeping your arms parallel, roll that shoulderforward.

Exhale and start to squat to the same side asyou shoulder roll.

Keep rolling until you can no longer roll more

If you feel any pins and needs down your arm,release your neck by looking down your rightarm toward your fingers.

Hold for 3 seconds.

At the same time, twist your opposite arm backward.

Imagine wringing out the stress like wringingout a wash-cloth.

Inhale as you unwind back to center.

Exhale and perform the left side shoulder roll.

If you feel any pins and needs down your arm,release your neck by looking down your leftarm toward your fingers.

Repeat 3X each side.


7/21

The Intu-Flow Hitch Hiker Mobility Drill

Lift your upper arm parallel to the ground withyour thumb pointing toward your nose.

Turn your thumb outward, rotating your forearm. Keeping maximal pressure, exhale and continue

to spiral your forearm around. When you reach elbow lock, turn your thumb

over and rotate it back toward your nose. Exhale on the outside; inhale on the inside of the

circle. Perform 5 circles with each arm.

When not Free to Move from lack ofprehabilitative movement due to stress, trauma,fear, overuse, under use, or misuse, the followingissues may result:

Lateral Epicondylitis, also referred to astennis elbow

Medial Epicondylitis, also referred to asgolfer's elbow

Osteoarthritis Neck problem (like a herniated disc in the

neck or a nerve entrapment syndrome)can cause elbow pain.


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W e t en d t o o v er -gr i p m o s t t h i n gs

a n d r a r el y f ul l y ex t en d o ur f i n ger s ,

h a n d s a n d wr i s t s . T h i s caus es

s ev er e i m p i n gem en t s a n d d i m i n i s h es s t r en gt h . Gr i p s t r en g

t h

i s o n e o f t h e 7 f a ct o r s co m m o n i n

r ea t l o n ev i t .

The Intu-Flow Wrist Chopper Drill Lift your arms up at a 45 degree angle

like holding the hands of a choppermotorcycle.

Inhale and lift your wrists toward thesky.

Bring your knuckles back toward yourforearm.

Hold for 3 seconds. Exhale and drive your palm heels

forward.

When not Free to Move from lack of prehabilitative movement due to stress, trauma, fear,overuse, under use, or misuse, the following issues may result:

Sprained and strained wrist Tendonitis Carpal tunnel syndrome

Osteoarthritis Finger fracture Neck problem (like a herniated disc in the neck or a nerve entrapment syndrome) can cause

wrist, hand and nger pain.

Common mental and emotional issues faced as a result of area not being Free toMove:

Not being able to grasp or let go of the situation Feeling like you ! re not being given a hand, Or like your hand has been slapped Difculty handling experiences


9/21

The Intu-Flow Jellyfish Drill Make a tight first with your thumb over your

fingers. Squeeze and exhale. Extend your second knuckles back and press

your first knuckles of your hand in theopposite direction, like a tiger about to slashwith his claws.

Keep the tension of pressing your firstknuckles, but extend your fingers fullystraight and flex them back in a circle towardyour forearm.

Drop your hand and bend your wrist torelease all tension.

Repeat in waves fluidly for 5 repetitions perhand.

The Intu-Flow Okay Cone Form Okay sign with your fingers, but stack the top fingers upon

one another. Splay your fingers outward, arching them back toward your forearm

at maximal extension. Form a cone with your hands, stacking your fingers upon one

another. Rotate back and forth fluidly, but at maximal rotation for your

fingers. Focus on the middle component of full extension, since we rarely if

ever do so. Perform 5 repetitions up and down. Shake out your hands briskly when finished.


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Your ribs are desi g ned to open up like French ba y doors, so full inhala tion prac tices

are crucial for pre ven tin g torso tension from decreasin g the amoun t o f volume you

can brea th. Don t hold your brea th, bu t as it leaks ou t, sni f f it back in throu g h the nose; keep toppin g o f f the tank. It takes abou t 20 seconds to mel t the ini tial shor t ran g e s tif fness, and abou t 2 weeks o f prac tice to re turn si g ni can t volume to your brea th. I f you feel g idd y from the ne w o x y g en in your blood, jus t take i t eas y and don t o ver-e xer t yourself wi th the e x tra ener g y po ten tial for the rs t fe w weeks.


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When not Free to Move from lackof prehabilitative movement due tostress, trauma, fear, overuse, underuse, or misuse, the following issuesmay result:

Osteoarthritis Costochondritis Inammation or injury involving

the chest muscles Scoliosis Hyperkyphosis Hyperlordosis

Common mental and emotionalissues faced as a result of area notbeing Free to Move:

feeling like you ! re vulnerable

feeling heart-ache feeling stabbed in the back feeling rage mood swings between sorrow

and anger

Common organ referral affectingsensory-motor function of the area:

The gallbladder can refer pain tothe right scapular (shoulderblade) region

The liver can refer pain ordiscomfort to the right sideof the mid back

The stomach can refer pain ordiscomfort to the mid backand chest

The esophagus can refer pain ordiscomfort to the mid backand chest

The heart and large bloodvessels can refer pain to themid back and chest (heartattacks and aorticaneurysms are examples)

The lungs can refer pain to thisarea

The pancreas can also referpain to the lower aspect ofthe mid back

The kidneys can refer pain to thelower aspect of the rib cageas well as the lower back

The adrenal glands can referpain to the lower mid back

Begin with your arms at your side. Twist to the right leading with your

shoulders, and your arms hangingloosely.

Exhale into the twist at the trunk toyour maximal range.

As you stop twisting, let your armsswing free with the momentum.

Let your right arm swing behind you. Allow your right elbow to bend with

your hand coming to touch gently around your left kidney.

Let your left arm swing in front of you. Allow your left elbow to bend with your hand coming to

touch gently around your left ribs under your pec. Start twisting your trunk in the opposite direction, and repeat

the obverse directions to the left. Perform 10 loose twists in each direction.


12/21

The Intu-Flow Hula Hoop Mobility Drill

Begin by tucking your tailbone between your legs. Exhale and pull your navel toward your spine (your

transverse abdominus), contract your pelvic wall (likea Kegel for gals, and for guys, like the sensation of

preventing yourself from urinating.) Squeeze theglutes and imagine rolling your pelvis up toward yourchest.

Begin to inhale as you tilt your right hip toward thesky and drop your left hip. Lock out your right kneeand sink down on your left side, unless you feel pins

and needles in which case just keep your knee softly bent. Lift that right hip maximally feeling the openingon the outside where that can-opener socketreleases the thickened tissue from standing andwalking.

Inhale through the nose and arch your tailbone in acircle toward the back of your head. Keep your chindown and lift your crown toward the sky. Let your

belly hang out relaxed. Squeeze that fan of connectivetissue across your lower back, unless you feelvulnerable there, in which case just work on thearch softly. You want to challenge the musculartension, not any inflammation.

Begin to exhale as you tilt your left hip toward the skyand drop your right hip. Lock out your left knee andsink down on your right side, unless you feel pinsand needs in which case just keep your knee softly

bent. Lift that left hip maximally feeling the openingon the outside.

Exhale maximally as you begin the next forward tiltof your tailbone.

Perform 5 fluid and maximal circles clockwise and 5counter-clockwise, focusing on increasing the rangeof motion each repetition.


13/21

Many pains in the neckresult from favoring one hipor the other.

And it can often be as simple asremoving your wallet from yourback-pocket so that both sits-bones can come into contactwith your seat. Imagine if youalways had to walk with one foothigher than the other; that ! swhat your pelvis must endure,and which sends chains ofdistorted tension to your neck.

Common mental andemotional issues faced as aresult of area not being Freeto Move:

Feeling powerless Not wanting to let go of old

anger or pain Feeling out of balance with

yourself Blaming yourself for things

out of your control

When not Free to Movefrom lack of prehabilitativemovement due to stress,trauma, fear, overuse, underuse, or misuse, the followingissues may result:

Osteoarthritis Acute pelvic pain Chronic pelvic pain such

as dysmenorrhea Hip pointer injury

Common organ referralaffecting sensory-motor function of thearea:

The rectum (an examplewould be hemorrhoids)can refer pain to thisregion

The appendix can referpain to the lower backand pelvis

The ovaries, uterus,prostate, and bladdercan also refer to the lowback and pelvis

The bladder refers pain tothe pelvis, especiallywith infection orinammation

The colon can also referpain to the pelvis

The large blood vessels

can refer pain to thepelvis (aneurysms arean example)


14/21

The Intu-Flow Lumbar CircleMobility Drill

With your knees softly bent, exhale and drop

forward. Allow your spine to round. Let

gravity create length in your spine. Dont use

effort to press your head to the ground. Keep

your chin toward your chest and let your

crown fall toward the floor. Dont look at the

floor; release your neck completely and

allow your gaze to cast between your legs.

Inhale as you begin twisting your right side

ribs up toward your right outside thigh. Drive

your right hip forward, bringing your

shoulders in one line perpendicular to theground, left over the right. Allow your neck

to release, right ear toward the ground. Relax

your left side, opening up and relaxing all of

the tissues from your crown to your sits-

bones.

Exhale as you drive your glutes forward,

strong and flexed to protect your neck. Allow

your neck to release backward. Relax your

shoulders and allow your neck to release

down. Roll your left shoulder back until twoshoulders are in one line parallel to the

ground. Keep your teeth together but dont

grind them; open up the tight tissues along

your throat.

Begin to inhale as you remove and dip your

left hip allowing your torso to swing to the

left. Bring your shoulders in one line

perpendicular to the ground, right over left.

Allow your neck to release, left ear toward

the ground. Relax your right side, opening upand relaxing all of the tissues from your

crown to your sits-bones.

Exhale as you release to hang forward again.

Perform 5 slow and smooth circles clockwise

and 5 counter-clockwise, focusing on

increasing the range of motion each

repetition.


15/21

As you t uck your t a ilbone , your e cr ea t ing s pa ce unde r t he t h ick t hora co- lumba r liga m e nt

w hich is like a f a n of conne ct ive tis s ue a cros s your low e r ba ck. The m

ore t ha t you s que e z e

t he g lu t e s a nd pull your t umm y t owa rd your s pine , t he gre a t e r t he a m ou

nt of nut r it ion you

ca n us h in t o t he a r e a w hich is lit e ra lly s t a rve d t o de ca y by t he a ct o f p

rolonge d s it t ing .

Arching t he t a ilbone t ow a rd t he ba ck of t he he a d a ids in r e t r a ct ing t he s

a cro- ilia c a nd lum ba r

ve r t e bra e t o he lp m a s s a ge ba ck bulging s pina l dis cs (w hich e ve ryone ov

e r 40 s u f f e r s t o s om e

de gre e t hroughout t he da y - due t o s it t ing). The a r ch a ls o cre a t e s a s p

onge like e f f e ct on

s que e z ing out t oxins a nd p re pa r ing t o us h t he low e r ba ck w it h nut r it iv

e a nd lubr ica t ive ow

w it h t he s ubs e que n t t ilt t o fo llow , ca lle d is ce m ic compre s s ion.

Alw a ys be gin by cr e a t ing s pa ce w it h t he t uck r s t be fore t he a r ch b

e ca us e you w a n t

s pa ce t o be a va ila ble a f t e r you r e le as e t he a r chs s que e z e , j us t like you

dont w a nt t o

s ue e z e ou t a s on e w it h not hin but d ir t w a t e r a va ila ble t o s uck ba c

k in .

When not Free to Move from lack of prehabilitative movement due to stress, trauma,fear, overuse, under use, or misuse, the following issues may result:

OsteoarthritisSciaticaLow back painScoliosishyperkyphosishyperlordosis

Common mental and emotional issues faced as a result of area not being Free to Move:Feeling unsupportedFeeling insecureLacking stability

Lacking community development

Common organ referral affecting sensory-motor function of the area:The kidneys can refer pain to the lower aspect of the rib cage as well as to the lower

back.The ureters (tubes running from your kidneys to your bladder) can refer pain to the

lower backThe small and large colon can refer pain to the lower backThe appendix can refer pain to the lower back and pelvisThe ovaries, uterus, prostate, and bladder can also refer to the low back and pelvis

Aortic aneurysms can cause pain in the lower back.


16/21

Stand on your left leg, balance by placing

a hand on a wall or sturdy chair if needed.

Swing your right leg forward, knee locked.

Point your toes away from your shin and

drive toward the ground with your toes.

Exhale.

Begin to exhale as you rotate your locked

leg to the right. Swing your leg directly to

your right as high as you can safely in

balance. Keep your toes pointed, and driveyour toes toward the wall to the right of

you. Turn your toes toward the wall behind

you externally rotating your entire leg

maximally.

Inhale as you swing your leg behind you

leaning slightly forward with your torso to

counter-balance. Keep your toes pointed

and drive your toes toward the wall behind

you. Keeping your knee locked, exhale lift

your heel as high as you can. Hold for a

count of 3.

Keeping your toes pointed and your knee

locked, swing your entire leg forward and

up higher in front of you than last time.

Perform on the opposite side.

Complete 3X on each side.

Common mental and emotional issues faced as a result of area not being Free toMove :

Fear of moving forward with major decisions

Fear that there is nothing to move forward to

Common organ referral a ! ecting sensorymotor function of the area :

Though it is not common, the ovaries

testicles, uterus,

and

prostate

canrefer pain to the hip region

While not technically organ referral,sometimes a lower back or pelvicproblem ( like a herniated disc in the lower back or a nerve entrapment syndrome ) can causehip pain .

We rarely use the full range of motion of our hip due to hort range motions like standing, walking, running, ycling and swimming .

Opening up the entire range of motion ensures that no ompensations happen, especially with turn - out

where one leg start to rotate outward . Turn - out sets up chain of events which can cause not just knee and hip

pain, but even shoulder pain as is seen with many professional in racquet and ball sports .

When not Free to Move from lack of prehabilitative movement due to stress, trauma, fear, overuse, under use, or misuse, the following issues may result :

Osteoarthritis

Iliopsoas Syndrome

Piriformis Syndrome


17/21

The Intu-Flow Knee Circle Drill

Lift one leg in front of you with your thigh parallel to the ground, knee bent at a 90degree angle. Balance on a chair or against thewall if you must; however, there are greatadvantages for your proprioception by

practicing without a prop. Extend your leg straight pulling your toes

toward your shin and kicking your heel as farforward as possible, without distorting the lineof your hips.

Keeping your thigh parallel to the ground,internally rotate your thigh as you pull yourheel to the side, with your foot parallel to theground.

Rotate the inside of your heel back to theoriginal position, to begin again.

Perform 10 rotations in both directions with both knees.


18/21

When not Free toMove from lack of

prehabilitativemovement due tostress, trauma,fear, overuse,under use, ormisuse, thefollowing issuesmay result:

Osteoarthritis Knee pain Iliotibial (IT)

Band FrictionSyndrome

Hamstringinjuries

Patellofemoral PainSyndrome

Plica syndrome Chondromalacia Meniscal injury Chronic compartment

syndrome Shin splints

Common mental andemotional issues facedas a result of area not

being Free to Move:

Pride and ego can betoo great

Fear of failure overmoving forward withlife

Feeling like you haveto kneel down in

subjugation Feeling a lack of

foundation Feeling like your legs

are giving out

Common organreferral affecting

sensory-motorfunction of thearea:

There are noorgans which referpain directly to theknees, however,patients with kidney

issues willsometimes reportachy knees

While nottechnically organreferral, sometimesa lower back orpelvic problem (like

a herniated disc inthe lower back or anerve entrapmentsyndrome) cancause knee pain.


19/21

The Intu-Flow Ankle Roll Mobility Drill Take your shoes off for a minute. Begin by rolling the outside of your foot over the

inside of your big toe, turning your heel skyward. Keep rotating your knee inward until you are off just

the top of your toes and can feel your the top 1/3 ofthe top of your foot. When you do, exhale and curlyour toes as you drive your heel down toward yourtoes to facilitate that perfect arch in your foot. Holdfor a count of 3.

Continue the rotation by letting the outside of yourheel drop over and release your toes.

Allow your toes to pop back to the surface as youswing your heel and knee around to the outside again.

Exhale as you pull your toes toward your shin tocomplement the foot curl component.

Perform 3 strong and slow repetitions per foot.


20/21

When not Free to Movefrom lack of

prehabilitative movementdue to stress, trauma,fear, overuse, under use,or misuse, the followingissues may result:

Osteoarthritis Achilles

tendonitis

Plantar Fasciitis Heel Spur Stress fracture Turf toe

Common mentaland emotionalissues faced as aresult of area notbeing Free toMove:

Guilt Fear of the future Not wanting to step

forward in life Letting minor details

prevent you frommoving forward

Feeling like you don ! t havethe footing, a foot tostand on

Common organ referralaffecting sensory-motor

function of the area: There are no organs

which refer paindirectly to theankles, feet, or toes. While nottechnically organreferral, sometimes

a lower back orpelvic problem (likea herniated disc inthe lower back ornerve entrapmentsyndrome) cancause pain in theankles, feet, andtoes.


21/21

Free to Move - The Complete BookTrapped in a corset of chronic agony dueto a joint disease, Scott Sonnon was toldhe would never amount to anythingsignificant due to his array of learningdisabilities and physical defects. Yet,using the technologies written within thesepages, he transformed himself into aninternational martial arts champion and hallof fame inductee, a world-renowned yogaguru, a globally acclaimed public speakerand an award winning producer.

What you will find in this book are thecoveted secrets he discovered by travelingaround the globe studying the continuum of

cutting-edge modern to ever-provenancient sciences. Free to Move teachesthe connection between immobility andmental/emotional barriers, and howliberating yourself from fixed, limited andpainful movement transforms your lifeinstantly with near-magical effect.

Free to Move uncovers these Secrets ofLongevity with photographic detail on theWHY and the HOW of Healthy, Low-Impact, Sustainable Movement. Written bythe Pioneer of Joint Mobility, Scott Sonnonpromises and delivers the distilledessence of Russian, Indian and American

wellness research into what thousandsworldwide tout as the Fountain of Youth.

Intu-Flow Mobility Wellness DVD Intu-Flow produces pain-free,

energized results faster than you everthought possible! Referred to variously asyoga in motion, tai chi without the fluff, orhi-tech Qigong, Intu-Flow is a powerfulKey, unlocking the door to:

Deep Relaxation Whole Body Tension Release Increased Focus & Concentration Heightened Sensory Awareness Enhanced Joint Mobility Superior Athletic Performance Bioenergy Amplification

As an easy to perform meditation, Intu-Flow is available to everyone, young andold, men and women, without years ofarduous study or injury producing excess.These exercises have helped thousands ofbusy people, from all walks of life, get Intu-Flow every day.

A flowing, intuitive harmony of basic,biomechanically efficient movement,structural body alignment, and simple

breathing, Intu-Flow is an exquisitesynergy of modern scientific healthresearch and ancient somatic wisdom; aneasy to learn, do-it-at-home, playfully funway to superior health that does notinvolve weekly classes or regularexpenses, year after year. The results areboth immediate and profound; onceexperienced, Intu-Flow helps you feel sogood, your day will not feel completewithout it.

Getting Intu-Flow is easy, but far fromsuperficial. Simple and user-friendly,nothing fancy or complex, it teaches you tomaximize your health, throughout your day,

with each breath. Combining the best fromboth Eastern and Western traditions, Intu-Flow is a delightful daily journey intopain-free movement and healthy longevity.More often than not, the most effectiveapproach is the simplest approach.

Intu-Flow produces pain-free, energizedresults without struggle, and with only afew minutes a day.

Intu-Flow Longevity System Package Includes Intu-Flow DVDs plus

Xtension is a comprehensive exerciseprogram specifically designed to makeyour Intu-Flow program more powerful,develop your core strength, enhance yourcardiovascular conditioning, and increaseyour dynamic whole-body flexibility.Using the Mini-Clubbell, your Intu-Flowprogram becomes even more fun andeffective as it produces a stronger, leaner,gracefully flowing and energetic physique.Melting away tension, reducing stress andfatigue, it elminates those aches and painsso often associated with other, moreconventional exercise programs.Through its mindful, deliberate, anddynamic movements, integrated breathing,and connective tissue focus, Xtension usesthe Mini-Clubbell in easy-to-performcombination routines linked together in afluid, playful manner that is guaranteed toget you Intu-Flow.The Intu-Flow Complete Set includes:

2 DVDs: Intu-Flow programs: Basic,Intermediate, Advanced, Master

Xtension Program DVD Two Mini-Clubbells (5 lbs each) Two Wall-Charts

Free to Move Workshop A life enhancing One-Day Workshop, with 'The Flow

Coach' Scott Sonnon Presenting: The "Fountain ofYouth" The Intu-Flow Longevity System

Gratefully live a full century (or more!) of healthy,vibrant years through my "Fountain of Youth" - theIntu-Flow Longevity System - so simple to learn mosteveryone instantly feels the surge of potent vitalityand crystal-clear awareness.No matter how old you are, just by moving each ofyour joints in a secret sequence for just 8 minutes aday, you will be able to:

Be Pain-Free Without Any Strain Turn Back "the Clock" to Reverse Aging Gain Graceful Poise and Effortless Carriage Perfect Balance of Mobility and Stability Reclaim Child-like Vitality Bathe Yourself in Unlimited Healing Energy Enjoy True Lifetime Fitness Without Injuries Amplify Your Mental Acuity and Awareness Empower Yourself rather than feel powerless Be Your Own Gym without costly machines

Intu-Flow Teacher Qualification CourseScott Sonnons Life-Transforming 2-DayCourse on the Miraculous Pain-Free Anti-

Aging Secret May be Slipping Right UnderYour Awareness... Just Consider thePotential for Pain-Free Health, OptimalPerformance and High-Quality Longevity

in Just 14 Minutes!

Do you grow weary of chronicunresolved injuries which return againand again?

Do time-consuming, boredom-inducingmethods providing little to no resultsleave you underwhelmed andunmotivated?

Do you crave transcending mediocretraining for suboptimal performance intothe optimal athletic experience of peak

performance training known as flow-state to sport psychologists?

Does your inflexibility and lack of quality, pain-free range of motion exasperateyou, and worse, cause you long days ofinactive recovery.

Does the lingering memory of youryouthful natural athleticism cause yougrief, or worse, do you dread physicalactivity altogether due to chronic pain?

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