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First: 1. Identify…amount of tension in shoulders on a scale of 0-10 with 0 being no tension and 10 being the highest tension 2. Stand with feet shoulder width apart…soften knees 3. Place hands out in front of chest…heart high and create a circle with your arms which will be like hugging a tree. 4. There are four hand positions you hold; · fingers interlaced mode and locked with a pull apart tension, · prayer mode with push together tension, · karate mode,(right wrist over left wrist) · Karate Mode (left wrist over right wrist) maintaining the circle of hugging the tree with four series of slow movements: up and down, side to side, circles clockwise and circles counterclockwise while you. (Keep your eyes on your hands as you move slowly thru the movements.)
There are 4 rounds of… ______________________________________________________________
1st Round: Hold for 8 seconds then slowly: Fingers interlaced 1. Up, down 3 times Attempt to pull apart 2. Side to Side 3 times Increase tension 3. Circles clockwise 3 times 4. Circles counterclockwise 3 times
A total of 12 movements ________________________________________________________________________
2nd Round Hold for 8 seconds then slowly: Prayer pose, press hands together 1. Up, down 3 times Increase tension 2. Side to Side 3 times 3. Circles clockwise 3 times 4. Circles counterclockwise 3 times A total of 12 movements ________________________________________________________________________
3rd Round: Hold for 8 seconds then slowly: Right over left wrist 1. Up, down 3 times Press down on right 2. Side to Side 3 times And up on left 3. Circles clockwise 3 times Increase tension 4. Circles counterclockwise 3 times
A total of 12 movements ________________________________________________________________________
4th Round: Hold for 8 seconds then slowly: Left over right wrist 1. Up, down 3 times Press down on right 2. Side to Side 3 times And up on left 3. Circles clockwise 3 times Increase tension 4. Circles counterclockwise 3 times
2. Side to Side 3 times 3. Circles clockwise 3 times 4. Circles counterclockwise 3 times A total of 12 movements _________________________________________________________________________
In total there are 48 movements that can be done in about 5 minutes
Identify…amount of tension in shoulders on a scale of 0-10 with 0 being no tension and 10 being the highest tension and compare from the number before you started |
