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Body Restoration

Body Restoration. Movement Breaks. PSE Electrolysis Conference Lancaster, PA April 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)

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Body Restoration

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  1. Body Restoration Movement Breaks PSE Electrolysis Conference Lancaster, PA April 30, 2011

  2. 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)

  3. 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)

  4. Body Restoration Full MobililtyWorkout PSE Electrolysis Conference Lancaster, PA April 30, 2011

  5. Preparation Abdominal Breathing Rocking to Standing (diaphragm breathing)

  6. Neck Neck Semi-Circles Chin Lift (look up)

  7. Neck Neck Rotations (look side to side)

  8. Torso Holding up the heavens (press up) Separating heaven and earth (1 arm press up, 1 arm press down)

  9. Torso Torso Circles Trunk Twists

  10. Torso Spine Wave

  11. Shoulders Shoulder Circles (forwards and backwards) Protraction-Retraction

  12. Shoulders Embrace the Sky Front Raise-Chop

  13. Shoulders Arm Circles (forwards and backwards) Shoulder Corkscrews

  14. Hands Massage Fingers Finger Extensions

  15. Wrists Wrist Flexion-Extension Wrist Circles

  16. Wrists/Elbows Forearm Circles Elbow Circles (closed chain)

  17. Hips / Torso Sitbacks Morning Greeting

  18. Hips Hip Circles Hurdle Steps (forwards and backwards)

  19. Hips Knee Hugs Wide Squat Down

  20. Hips Runner’s Stretch / Warrior 1

  21. Knees Lower Leg Circles Push Kick

  22. Knees Heel Curls (butt kicks)

  23. Ankles Ankle Circles

  24. Ankles Calf Stretch (straight and bent leg)

  25. Johnny Kuo, Ph.D. johnny@johnnykuo.net I-Liq Chuan / Zen Tai Chi : http://MindBodyKungFu.net Movement Break: http://MovementBreak.com

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