Movement Breaks PSE Electrolysis Conference Lancaster, PA April 30, 2011.
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Transcript of Movement Breaks PSE Electrolysis Conference Lancaster, PA April 30, 2011.
![Page 1: Movement Breaks PSE Electrolysis Conference Lancaster, PA April 30, 2011.](https://reader030.fdocuments.us/reader030/viewer/2022032517/56649cbf5503460f94984521/html5/thumbnails/1.jpg)
Body RestorationMovement Breaks
PSE Electrolysis ConferenceLancaster, PAApril 30, 2011
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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)
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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)
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Body RestorationFull Mobililty Workout
PSE Electrolysis ConferenceLancaster, PAApril 30, 2011
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PreparationRocking to
StandingAbdominal Breathing
(diaphragm breathing)
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NeckChin Lift(look up)
Neck Semi-Circles
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NeckNeck Rotations(look side to side)
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TorsoHolding up the heavens(press up)
Separating heaven and earth(1 arm press up, 1 arm press down)
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TorsoTorso Circles Trunk Twists
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TorsoSpine Wave
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ShouldersProtraction-Retraction Shoulder Circles
(forwards and backwards)
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ShouldersFront Raise-Chop Embrace the Sky
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ShouldersArm Circles(forwards and backwards)
Shoulder Corkscrews
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HandsFinger Extensions Massage Fingers
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WristsWrist Circles Wrist Flexion-Extension
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Wrists/ElbowsForearm Circles Elbow Circles
(closed chain)
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Hips / TorsoSitbacks Morning Greeting
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HipsHip Circles Hurdle Steps
(forwards and backwards)
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HipsKnee Hugs Wide Squat Down
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HipsRunner’s Stretch / Warrior 1
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KneesLower Leg Circles Push Kick
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KneesHeel Curls(butt kicks)
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AnklesAnkle Circles
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AnklesCalf Stretch(straight and bent leg)
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I-Liq Chuan / Zen Tai Chi :http://MindBodyKungFu.net
Johnny Kuo, [email protected]
Movement Break:http://MovementBreak.com