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

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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) 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)

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 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 Torso CirclesTrunk 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 CirclesElbow Circles (closed chain)

Hips / Torso SitbacksMorning Greeting

Hips Hip CirclesHurdle Steps (forwards and backwards)

Hips Knee HugsWide Squat Down

Hips Runner’s Stretch / Warrior 1

Knees Lower Leg CirclesPush Kick

Knees Heel Curls (butt kicks)

Ankles Ankle Circles

Ankles Calf Stretch (straight and bent leg)

I-Liq Chuan / Zen Tai Chi : Johnny Kuo, Ph.D. Movement Break: