The Rochford Martial Arts Academy. Yang Family Tai Chi Training System

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "The Rochford Martial Arts Academy. Yang Family Tai Chi Training System"

Transcription

1 Yang Family Tai Chi Training System

2 Nei Gong (Inner Work) Nei Gong is an exercise in standing. It s essential to get the posture straight and suspended, opening the joints through the body and allowing free and unimpeded passage of energy. Basic Nei Gong process in each posture: Suspend the head, soften and sink the chest, release the waist and let the bodyweight drop through the inside trouser seam, down the calves and into the arches of the feet. Now disengage the ankle joints, then the knees, hips, lower back and soften the chest. This process allows your posture straight yet relaxed and will get rid of excess tension, suspend your bodyweight into the soft tissues of the body and strengthen the essential core chains that support the bodyweight for rooting. The 5 Yin Yang Nei Gong Postures 1) Neutral Position (Wu Chi/Mol Gik) aka The Gun Slingers Stance 2) Upper Yin aka Embracing the Tree 3) Upper Yang aka Pushing the Tree 4) Lower Yang aka Standing Tall 5) Lower Yin aka Holding Buddhas Belly

3 A Basic Qi Gong (Chi Kung) Sequence The following is an example of a basic Qi Gong routine. There are limitless possibilities on what your Qi Gong can be. It will change and evolve constantly depending on what you currently working on in your training. This routine is purely a starting point for your practice. Head forwards and backwards Turn the head and stretch chin over the shoulder to the left & right Pulse head from foot to foot Full rotation of the head pumping and softening from the feet Shoulder shrugs forwards & backwards Use waist to spiral arms up and release down into lower yin position Splashing Splashing into compressing through core Splashing into soft pump of core using the weight of the arms Yang hand shape with thumbs touching the lung 1 point to open the chest & release into upper Yang position Pump the core in closed fisted lower Yin position opening out the core Interlock the fingers behind the back, turn palms away, release and clap, finishing into upper Yin position Spiral left and right setting the hips to the front Full spiral left and right Laterally bow the spine to the left and right Hip rotations Squat and rotate the ankles and hips (keeping the knee loose and at ease) Circular leg exercises left and right Pressing out with heel left and right.

4 Pushing Hands (Tui Shou) Pushing Hands are exercises performed by two people designed to test and improve upon their relaxation, flexibility, timing, balance, poise and numerous other qualities whilst in contact with another person. Our aim is to remain balanced, focused and relaxed while in motion with another person. Standard Pushing Hands Exercises Single and Double Hands Horizontal Circle Double Hand Vertical Circle Four Receiving Hands single and passing Applications to Form Silk Reeling Rolling Forearms Silk Reeling & Plum Blossom stepping Rolling Forearms Springing Hands Basic Small Circle Da Lu 1, 2 and 3 13 Dynamics in Springing Hands Wall Training

5 The Grasp Sparrows Tail Form (Short Form) Grasp Sparrows Tail Sequence: P'eng (Ward Off), Loi (Roll Back), Ji (Press), Lie (Spilt), Aun (Push) 1) Preparation 2) Raise Hands 3) Hold the Ball with Right hand on top 4) Step North Left Grasp Sparrows Tail 5) Long turn South Holding the Ball with Left hand on top 6) Step South Right Grasp Sparrows Tail 7) Short turn Holding the Ball with Left hand on top 8) Step West Right Grasp Sparrows Tail 9) Long turn Holding the Ball with Left hand on top 10) Step East Left Grasp Sparrows Tail 11) Short turn to North stepping back with Left foot into Cross Hands 12) Raise Hands 13) Finish

6 Yang Cheng Fu Form (Long Form) Section 1 1) Preparation 2) Raise and Lower Hands (Raise Hands) 3) Circle Hands to Left 4) Ward-Off Left 5) Grasping the Sparrow s Tail 6) Single Whip 7) Lift Hands, Shoulder Stroke 8) Stork Cools Wings 9) Brush Left Knee, Right Palm Strike 10) Play Guitar 11) Brush Left Knee, Right Palm Strike 12) Brush Right Knee, Left Palm Strike 13) Brush Left Knee, Right Palm Strike 14) Play Guitar 15) Brush Left Knee, Right Palm Strike 16) Parry Down 17) Step Forward, Deflect and Punch 18) Apparent Withdraw and Push 19) Separate Right 20) Separate Left 21) Cross Hands

7 Yang Cheng Fu Form (Long Form) Section 2 (Part 1) 1) Embrace Tiger and Return to the Mountain 2) Grasp Sparrow s Tail 3) Fist Under Elbow 4) Repulse Monkey Right 5) Repulse Monkey Left 6) Repulse Monkey Right 7) Repulse Monkey Left 8) Repulse Monkey Right 9) Diagonal Slanted Flying 10) Lift Hands, Shoulder Stroke 11) Stork Cools Wings 12) Brush Left Knee, Push 13) Needle at Sea Bottom 14) Fan Through the Back 15) Yin Yang Fist 16) Step Forward, Deflect and Punch 16) Ward-Off Left 17) Grasp Sparrow s Tail 18) Single Whip 19) Wave Hands Like Clouds x 9 20) Single Whip

8 Yang Cheng Fu Form (Long Form) Section 2 (Part 2) 1) Pat High Horse 2) Separating Kick with Right foot 3) Separating Kick with Left Feet 4) Turn, Kick with Left Sole 5) Brush Left Knee, strike right palm 6) Brush Right Knee, Push 7) Step Up and Punch Low 8) Yin Yang Fist 9) Step Forward, Deflect and Punch 10) Kick with Right Sole - Standing Hit Tiger 11) Strike Tiger, Left Side 12) Strike Tiger, Right Side 13) Kick with Right Sole 14) Wind Through Ears 15) Kick with Left Sole 16) Pivot, Kick with Right Sole 17) Deflect, Parry and Punch 18) Apparent Withdraw and Push 19) Separate Right 20) Separate Left 21) Cross Hands

9 Yang Cheng Fu Form (Long Form) Section 3 (Part 1) 1) Embrace Tiger and Return to the Mountain 2) Grasp Sparrow s Tail 3) Horizontal Single Whip 4) Part Wild Horse s Mane - Right 5) Part Wild Horse s Mane - Left 6) Part Wild Horse s Mane - Right 7) Ward-Off Left 8) Grasp Sparrow s Tail 9) Single Whip 10) Fair Lady s Works the Shuttle - Left 11) Fair Lady s Works the Shuttle - Right 12) Fair Lady s Works the Shuttle - Left 13) Fair Lady s Works the Shuttle Right 14) Ward-Off Left 15) Grasp Sparrow s Tail 16) Single Whip 17) Wave Hands Like Clouds x 7 18) Single Whip 19) Snake Creeps Down 20) Golden Rooster Stands on One Leg - Left Leg 21) Golden Rooster Stands on One Leg- Right Leg 22) Repulse Monkey - Right 23) Repulse Monkey - Left 24) Repulse Monkey - Right 25) Diagonal Slant Flying 26) Lift Hands, Shoulder Stroke

10 Yang Cheng Fu Form (Long Form) Section 3 (Part 2) 1) Stork Cools Wings 2) Brush Left Knee and Push 3) Needle at Sea Bottom 4) Fan Through the Back 5) Yin Yang Fist 6) Parry Down and Punch 7) Ward-Off Right 8) Grasp Sparrow s Tail 9) Single Whip 10) Wave Hands Like Clouds x 5 11) Single Whip 12) Pat High Horse 13) Snake spits Venon 14) Turn and Cross Kick 15) Step Up, Punch Low 16) Ward-Off Right 17) Grasp Sparrow s Tail 18) Single Whip 19) Snake Creeps Down 20) Punch Up to Seven Stars 21) Step Back to Ride Tiger 22) Lotus Kick 23) Draw Bow to Shoot Tiger 24) Deflect, Parry and Punch 24) Apparent Withdraw. Push 25) Separate Right 26) Separate Left 27) Cross Hands 28) Conclusion

11 Broad Sword (Dao) Form Part 1 1) Ready stance 2) Punch to 7 stars R 3) Step back ride tiger L 4) Press Left and draw 5) Press stab sideways R 6) Contract expand and stab L 7) Turn sword cut face R 8) Cut back through face L 9) Cut rear right corner 10) Step through and cut up R 11) Cut rear left corner 12) Step through, cut up and push L 13) Twist and stab 14) Step through cut shin around arm to Fair Lady Plays Shuttles L NE 15) Turn to NW brush knee R 16) Turn to SW repeat Fair Lady L 17) Turn to SE brush knee R 18) Contract/expand with right knee up 19) Shoot Wild Goose L

12 Broad Sword (Dao) Form Part 2 1) Slash left right turn to NE brush knee R 2) Step forward with left, hand over sword 3) Split kick Standing Hit Tiger to W R 4) Hit Tiger L SE 5) Hit Tiger R NW 6) Split Kick, drape arms, Split Mountain to W R 7) Contract/expand R leg up 8) Spin clockwise to SW brush knee 9) Conceal sword step through and stab to E R 10) Cut to rear L 11) Step through and cut up L 12) Cut to rear R 13) Step through and cut up R bring rear foot in half stance snap sword down R 14) Shoot Wild Goose L 15) Fair Lady L to NE 16) Turn to NW brush knee R 17) Hand over sword punch to 7 stars R 18) Step back with R then L to ready stance

13 Double Edge (Jian) Form Part 1 1) N ready stance flip sword 2) E L forward stance, brush knee 3) E R cat stance pat high horse 4) E L forward stance strike ears throw sword and cut neck 5 ) NE stab groin 6) SW lift L leg stab eye 7) NE R forward stance cut down 8) SW L forward stance block up and stab throat 9) W R forward stance block to R with tip in middle 10) W L forward stance block to L with tip in middle 11) NW scoop up and then with L cat stance fan through back 12) SE L cat stance stab to foot 13) SE R, L, R knee to sword then R forward stance block up L and the stab to shin 14) SE spin and stab to throat R block up 15) NW R forward stance block and cut to neck 16) NW scoop up lifting R leg, step through L cat stance fan through back 17) W R cat stance fishing posture 18) W R, L, R blocks with tip in middle 19) W slide back L cat stance fishing posture

14 Double Edge (Jian) Form Part 2 1) W R stab with L foot to back of R knee 2) SW R cat stance left arm block up sword blocks back past shin 3) NE R forward stance cut down to shin 4) SW L forward stance block up and stab to throat 5) Turn to NE then NW blocking then E cut to neck R forward stance 6) E R turn on heel cut across body 7) E step back L, R, L 8) E L cat stance shoot wild goose 9) E bring knee to sword R, L, R 2 handed stab to throat 10) N turn compass needle 11) W bring sword down step up natural stance double hand stab to throat 12) W bring sword to hip then slash stepping L, R, L 13) W bring L foot up behind and stab to groin 14) NW L stab down 15) SE R cut down 16) N R needle at sea bottom 17) N R circular block down 18) N stab to R lifting R leg across L 19) E cut up to armpit kick with L to L fan through back 20) E bring sword around body step to R forward stance and cut to neck 21) E step back to natural stance lean back then step forward R stance cut to neck

15 Double Edge (Jian) Form Part 3 1) SW R stab to groin 2) E sweep low raise sword and R leg with L hand to silks then stab down 3) N R looking to SE with sword across shoulder 4) N L shoot wild goose step up and stab 5) SE R forward stance block and cut to neck 6) SE L forward stance hand to silks block R to L 7) SE R forward stance sword over L arm block L to R 8) SE L cat stance shoot wild goose 9) E R cat stance stab chest height 10) E R, L, R, L, R press spear down 11) NW R block up stab down 12) SE stab up to groin 13) E bring sword and right leg in and up with knee to sword R, L R double hand stab to throat 14) NW L cut down 15) E L step through cut up 16) SW R cut down 17) E R step through block up, stab to throat 18) E bring handle down fingers to pulse 19) Spin to N bring sword in to body, step up present sword and back to ready stance

Published by the Wu-Wei Dao Martial Arts College. Website:

Published by the Wu-Wei Dao Martial Arts College. Website: #+g)#*14614/ The moral right of the author has been asserted. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored or introduced into a retrieval

More information

TAI JI QUAN YANG LONG FORM, FIGHTING STYLE. based on Yang Zhendou, 3rd son of Yang Chengfu and great-grandson of Yang Luchan

TAI JI QUAN YANG LONG FORM, FIGHTING STYLE. based on Yang Zhendou, 3rd son of Yang Chengfu and great-grandson of Yang Luchan TAI JI QUAN YANG LONG FORM, FIGHTING STYLE based on Yang Zhendou, 3rd son of Yang Chengfu and great-grandson of Yang Luchan as taught and modified by JAKE PAUL FRATKIN, OMD, L.Ac. 41 applications in a

More information

TAI-CHI 24 FORM. Compiled by Robert Yeoh CONTENTS. robyeoh@optusnet.com.au www.optusnet.com.au/~robyeoh Latest Revision: 24 October 2002

TAI-CHI 24 FORM. Compiled by Robert Yeoh CONTENTS. robyeoh@optusnet.com.au www.optusnet.com.au/~robyeoh Latest Revision: 24 October 2002 TAI-CHI 24 FORM Compiled by Robert Yeoh robyeoh@optusnet.com.au www.optusnet.com.au/~robyeoh Latest Revision: 24 October 2002 CONTENTS HISTORY OF TAI CHI 1 OPENING FORM...3 2 PART HORSE S MANE LEFT, RIGHT,

More information

Overview for Beginner s Class:

Overview for Beginner s Class: Overview for Beginner s Class: Each class consists of: arm up, stretching exercises; Learning the Tai Chi 24 Short Form; Learning QiQong exercises. Stretching: The purpose of stretching exercises is to

More information

Learning the 48 Form Set of Tai Chi

Learning the 48 Form Set of Tai Chi Learning the 48 Form Set of Tai Chi In some Chinese martial arts traditions, a student always faces south when beginning to do a Form. This is because the south is the bringer of warmth and good fortune.

More information

APPENDIX B. Stretching Guide. Ophea I 2015 I First Nations Inspired Daily Physical Activities I. Page 17

APPENDIX B. Stretching Guide. Ophea I 2015 I First Nations Inspired Daily Physical Activities I. Page 17 Stretching Guide Page 17 SAFE STRETCHES Stretches gradually increase muscle elasticity and the range of motion at joints. After the cool-down, stretch all major muscle groups and those muscles to be used

More information

Ho Sin Sul. Defense against wrist grabs:

Ho Sin Sul. Defense against wrist grabs: Ho Sin Sul Ho Sin Sul are ways to escape from attackers who grab, choke or attempt some other form of assault, especially one where they get hold of your body or clothes. While these moves are a memorized

More information

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body.

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Low Back Cross Over Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Tip: Try to keep both shoulder blades on the ground. Seated Floor Twist Movement:

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

Step 1 - Body Management (Key Stage 1 - Years 1 & 2)

Step 1 - Body Management (Key Stage 1 - Years 1 & 2) Step 1 - Body Management (Key Stage 1 - Years 1 & 2) 1 Rebound jumps x 10 2 Tucked dish 3 Back support 4 Straddle sit 4 5 5 Arch 6 Front support 7 Right splits 7 Box splits 7 Left splits 8 Shoulder flexibility

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Top 25 Core Exercises

Top 25 Core Exercises Top 25 Core Exercises Lateral Leg Rolls - Feet Up Lie on the floor Knees & hips bent, feet off the floor Roll knees from side to side Shoulders remain flat on floor Complete 2-4 sets of 4-6 repetitions.

More information

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals)

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals) Stretching Yoga - Morning Stretch Lie face up, arms by side, palms down Inhale, bring arms overhead & lift spine off the floor Point toes. Extend legs & arms away from each other Exhale, bring arms back

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

Warm Up Exercise Drills

Warm Up Exercise Drills Warm Up Exercise Drills Exercise 1: The Bend and Reach Purpose: This exercise develops the ability to squat and reach through the legs. It also serves to prepare the spine and extremities for more vigorous

More information

Home Based Exercises. Warm Up

Home Based Exercises. Warm Up Home Based Exercises Warm Up 1. Pulse raising (movement) activities Walking, marching on the spot, or low-level cycling are suitable ways of raising your pulse. Do this for the first 5 minutes of the warm-up,

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises mobile * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises www.barnet.gov.uk/onthemove mobile 3 shoulder 1. Shoulder Front Raises 2. Shoulder Press 3. Shoulder Reverse

More information

GENERAL PRINCLIPLES OF TAI CHI

GENERAL PRINCLIPLES OF TAI CHI T A I C H I G E N E R A L P R I N C I P L E S GENERAL PRINCLIPLES OF TAI CHI ERLE MONTAIGUE: 1984 P U B L I S H I N G This was Erle Montaigue s first professionally published book. However, Erle had published

More information

Start Right Turn Left Turn

Start Right Turn Left Turn Bar/Band Twist Start Right Turn Left Turn Stand with both feet facing forward, double shoulder width apart, with legs slightly bent. Use the bar or band to keep your upper body straight, with your elbows

More information

EMPEROR S LONG FIST - Blue Ridge Kung Fu Arnis Academy Level 1-9 th Ji - White Stripe (Black Sash)

EMPEROR S LONG FIST - Blue Ridge Kung Fu Arnis Academy Level 1-9 th Ji - White Stripe (Black Sash) Level 1-9 th Ji - White Stripe (Black Sash) History (Oral) Basic Warm Ups 1. Free Swinging 2. Secret Stretches Wai Gung 3. Toe Heel 4. Hanging Monkey Chi Gung 5. Gung Bu Sai Shou 6. Wu Sing Chuan (Five

More information

Stretch Chart. Why do we need to stretch?

Stretch Chart. Why do we need to stretch? Why do we need to stretch? For the human body to have optimum performance, it is essential to have a full and free range of motion in all of the joints. Stretching is an essential component of reaching

More information

During pregnancy, you ll have a hormone called relaxin moving through the body, which softens bones and joints to prepare you for giving birth.

During pregnancy, you ll have a hormone called relaxin moving through the body, which softens bones and joints to prepare you for giving birth. pregnancy series If you re an experienced Bikram yogi, you can continue practicing with us once you re pregnant. Here are some tips and pics showing you how the postures are modified during your pregnancy,

More information

HYDROTHERAPY WARM UP. Walking Forwards. Walking Backwards. Walking Sideways

HYDROTHERAPY WARM UP. Walking Forwards. Walking Backwards. Walking Sideways HYDROTHERAPY WARM UP Please Note: If you have difficulty with gait or lack confidence in the water, begin by walking backwards along side of the pool using the edge for support Walking Forwards Walk forward

More information

Russian Twist. Diagonal Chops

Russian Twist. Diagonal Chops Russian Twist -Begin by putting ball at belly button height arms length away from body and behind your right or left hip. -Start by moving ball to the right or left. - Keep core tight and turn/rotate back

More information

FLEXIBILITY MAINTANCE PROGRAM

FLEXIBILITY MAINTANCE PROGRAM FLEXIBILITY MAINTANCE PROGRAM Here is a sample of a full program that can be done at the end of the day or as a maintenance routine anytime. It covers all areas of the body and focuses on the hip area

More information

Qigong. Ba Duan Jin. The Eight Pieces of Brocade

Qigong. Ba Duan Jin. The Eight Pieces of Brocade Qigong Ba Duan Jin The Eight Pieces of Brocade by Col and g Hamilton Yiheyuan Martial Arts Contents Page Introduction 2 Preparation 2 1. Hold up the Sky 3 2. The Archer 4 3. Join Heaven and Earth 5 4a.

More information

Age Defying Fitness Month 1

Age Defying Fitness Month 1 Age Defying Fitness Month 1 Workout time: 50 minutes maximum Days per Week: 4 5 Emphasis - Cardiovascular fitness and coordination Directions - Perform each exercise for one set, then follow with 2 minutes

More information

Red Cross Swim Sports Synchronized Swimming Lesson #1

Red Cross Swim Sports Synchronized Swimming Lesson #1 Duration: 60 minutes Equipment: CD player and age-appropriate music, water noodles, inner tubes for cool-down, if desired (one for every two swimmers) NOTE: The skills in the lessons come from Synchro

More information

1. WAIST TWISTS: Swing your poles side to side, lifting the back heel each time.

1. WAIST TWISTS: Swing your poles side to side, lifting the back heel each time. 5 Urban Poling WARM-UP EXERCISES* To create a warm-up, choose 3 or 4 of the exercises below. Repeat each exercise, moving smoothly and rhythmically, for about 30 seconds. For exercises where your poles

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Health at Work Exercises at the Office

Health at Work Exercises at the Office Health at Work Exercises at the Office This series of exercises are for anyone who spends long periods of time sat at a desk or in a car. These exercises are designed to mobilise joints and relax tension

More information

CHINESE QI GONG EXERCISES TAUGHT BY JAKE PAUL FRATKIN, OMD

CHINESE QI GONG EXERCISES TAUGHT BY JAKE PAUL FRATKIN, OMD 1 CHINESE QI GONG EXERCISES TAUGHT BY JAKE PAUL FRATKIN, OMD Doctor of Oriental Medicine MORNING ROUTINE SUMMATION 1. Joint Opening Exercises 2. Meridian Stretching Exercises 3. Qi Circulation Exercises

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

McMaster Spikeyball Therapy Drills

McMaster Spikeyball Therapy Drills BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel

More information

Warm Up Duck walks Bear walk Inch worms Frog jumps

Warm Up Duck walks Bear walk Inch worms Frog jumps Warm up Program Purpose: Anaerobic sport prepare heart to do slow controlled movement combined with explosive movement (alternately). Perfect form in order to create right muscle memory. Heating core temperature

More information

SOME IMPORTANT RULES GRIP

SOME IMPORTANT RULES GRIP SAFETY Javelin is a linear event. However extra care should be taken during training or competition to remind young athletes about the dangers. Both ends of the Javelin can cause injury. While observing

More information

Core Stability Exercises

Core Stability Exercises Static Floor Exercises The plank Core Stability Exercises Hold a straight body position, supported on elbows and toes. Brace the abdominals and set the low back in the neutral position. Hold this position

More information

1. The "Spinal Twist"

1. The Spinal Twist 14 Pierrepont Rd (617) 527-0667 Newton, MA. 02462 www.simplycircus.com info@simplycircus.com Everyday Stretches & Exercises This is a routine that emphasizes stretching and strengthening the muscles that

More information

Rowing Stretching Guide

Rowing Stretching Guide Rowing Stretching Guide Every exercise session should include the following important stages: 1. Warm up 2. Pre-exercise stretching 3. Main exercise 4. Warm down 5. Post-exercise stretching Whilst the

More information

20 Minute Total Ball Exercise Workout:

20 Minute Total Ball Exercise Workout: 20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean

More information

Warm-Up for a Better Performance by Petri Lehikoinen, Sports Performance Coach ASG

Warm-Up for a Better Performance by Petri Lehikoinen, Sports Performance Coach ASG Warm-Up for a Better Performance by Petri Lehikoinen, Sports Performance Coach ASG A good warm-up not only prepares you physically and mentally for your game, it also prevents from possible injuries. Warm-up

More information

Tai Ji Chuen ( T'ai Chi Ch'uan / Tai Ji Quan )

Tai Ji Chuen ( T'ai Chi Ch'uan / Tai Ji Quan ) Tai - Dancing Dragon Kung Fu Tai is the keystone system. Tai (T'ai Chi Ch'uan / Tai Quan) emphasizes softness and yielding. It emphasises blending with the opponent's force. The technique includes striking

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

I. Throwing Warm-up a. Grip softball on seams b. One knee wrist snaps i. Right knee should be down ii. Make sure elbow is level with or above

I. Throwing Warm-up a. Grip softball on seams b. One knee wrist snaps i. Right knee should be down ii. Make sure elbow is level with or above I. Throwing Warm-up a. Grip softball on seams b. One knee wrist snaps i. Right knee should be down ii. Make sure elbow is level with or above shoulder iii. Glove hand can support under elbow iv. Fingers

More information

Waking up Your Muscles

Waking up Your Muscles Waking up Your Muscles Before you begin a serious conditioning program, you need to pay attention to the way your body moves. Flexibility is movement and this section will show you how to improve your

More information

Movement: Keeping your butt lifted off the ground, walk the hands and feet across the floor.

Movement: Keeping your butt lifted off the ground, walk the hands and feet across the floor. Crab Crawl Start: On your hands and feet, facing up, hands pointing toward the feet. Movement: Keeping your butt lifted off the ground, walk the hands and feet across the floor. Tip: Try not to let your

More information

Wall Push Ups. Chest (Pectoralis major)

Wall Push Ups. Chest (Pectoralis major) Chest (Pectoralis major) Wall Push Ups 1 Do not drop body towards wall fast or bounce in movements Do not lock the elbows at any time stop exercise if there is any sharp pain in joints or muscles 2 Wall

More information

DYNAMIC WARM UP FOR ROWING

DYNAMIC WARM UP FOR ROWING DYNAMIC WARM UP FOR ROWING (UPDATED 01/04/09) NRCE 1 Summary Notes 1. Jog 5-10min (could be bike) a. include fwd / back / side / side 2. Bow & Arrow 3. Modified Mecca Stretch 4. Thoracic stick rotations

More information

1) FIVE MINUTE WARM-UP 2) CIRCUIT TRAINING

1) FIVE MINUTE WARM-UP 2) CIRCUIT TRAINING 1) FIVE MINUTE WARM-UP 2) CIRCUIT TRAINING #1 SQUATS Start Position: Look straight ahead standing with feet shoulder width apart. Keep your weight distributed evenly over both feet with heels flat and

More information

MANUAL HANDLING MANUAL HANDLING RISK FACTORS

MANUAL HANDLING MANUAL HANDLING RISK FACTORS MANUAL HANDLING Manual handling means using your body to exert force to handle, support or restrain any object, including people or animals. It is not just lifting or carrying heavy objects. It includes:

More information

LESSON TWO THE MANUAL OF THE MACE OVERVIEW INTRODUCTION

LESSON TWO THE MANUAL OF THE MACE OVERVIEW INTRODUCTION LESSON TWO THE MANUAL OF THE MACE OVERVIEW DESCRIPTION: In this lesson, you will learn the positions and signals of the mace required for a drum major to lead a marching band. LEARNING OBJECTIVE: OBJECTIVE:

More information

DYNAMIC WARM UP FOR ROWING

DYNAMIC WARM UP FOR ROWING DYNAMIC WARM UP FOR ROWING (UPDATED 28/06/10) 1 Warming up prior to rowing ensures better performance from the beginning of the rowing session, improves flexibility and reduces injury risk. A dynamic warm

More information

CORE STRENGTH EXERCISES

CORE STRENGTH EXERCISES CORE STRENGTH EXERCISES The main muscles involved with Core Strength include muscles of the abdomen, hip flexors and low back postural muscles. It is important to maintain proper strength of these muscles

More information

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position. SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder

More information

Warm-up, cool-down and stretch

Warm-up, cool-down and stretch Warm-up, cool-down and stretch Warming-up before playing sport prepares the mind, heart, muscles and joints for the upcoming event. It improves performance, helps players get mentally prepared and is a

More information

40 Allied Drive Dedham, MA (office) Shoulder Exercises

40 Allied Drive Dedham, MA (office)  Shoulder Exercises Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

FLEXIBILITY/ MOBILITY GUIDE

FLEXIBILITY/ MOBILITY GUIDE FLEXIBILITY/ MOBILITY GUIDE INTRODUCTION After finishing soft-tissue work (through foam rolling or using the stick) is the best time to work on flexibility and mobility through static stretching. While

More information

Lower Body Stretching Groin Hamstrings Hip Flexors Iliotibial Band Quadriceps

Lower Body Stretching Groin Hamstrings Hip Flexors Iliotibial Band Quadriceps Lower Body Stretching Groin Hamstrings Hip Flexors Iliotibial Band Quadriceps The Student/Athlete Educational Foundation, inc. Wakefield, MA 01880 781-850-4520 Foot Up Quadriceps Stretch 1. Stand in a

More information

GYM: CORE WORK & BODY CONDITIONING

GYM: CORE WORK & BODY CONDITIONING GYM: CORE WORK & BODY CONDITIONING By Mark Yeoman (Bsc) GYM: CORE WORK & BODY CONDITIONING Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

The Eight Pieces of Brocade

The Eight Pieces of Brocade The Eight Pieces of Brocade Ba Duan Jin (The Eight Pieces of Brocade) was developed during the twelfth century by the famous general Yueh Fei (who also created the Hsing I internal martial art) as a way

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

Chair Stand (without weights)

Chair Stand (without weights) Chair Stand (without weights) This exercise strengthens and tones your thighs and works you back and abdominal muscles as well as your buttocks. Chair stands also improve your balance and help prevent

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

Arms. Concentration Curl

Arms. Concentration Curl Arms Concentration Curl For the Concentration Curl, first position your bench near the front of the machine, then position one handle to its lowest position. Grab the handle with one hand then sit on the

More information

Chair Exercises For Older Adults

Chair Exercises For Older Adults Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.

More information

Leg Raise. Shoulder/Overhead Reach (Dry Backstroke) The Warm-up, or Preparation for Movement 1. Step 1: Step 2: Step 1: Step 2: Step 1: Step 2:

Leg Raise. Shoulder/Overhead Reach (Dry Backstroke) The Warm-up, or Preparation for Movement 1. Step 1: Step 2: Step 1: Step 2: Step 1: Step 2: The Warm-up, or Preparation for Movement 1 ON YOUR back The Bridge Lie on your back with both legs bent. Tighten your abs and squeeze your glutes. (If you like, you can put a pillow or a ball between your

More information

Exercise 1: Scaleni Stretch. Exercise 2: Upper Trapezius Stretch. Exercise 3: Sternocleidomastoid Stretch

Exercise 1: Scaleni Stretch. Exercise 2: Upper Trapezius Stretch. Exercise 3: Sternocleidomastoid Stretch Exercise 1: Scaleni Stretch Sit straight up in a chair with your shoulders relaxed. Keep your gaze straight ahead at eye level and your chin pointed down slightly. Slowly bend your head to the right side.

More information

EXERCISE SHEET FOR LOWER BACK PAIN

EXERCISE SHEET FOR LOWER BACK PAIN EXERCISE SHEET FOR LOWER BACK PAIN Double Leg Stretch To challenge lumbo pelvic control with upper and lower limb sagittal plane movements. To challenge scapula thoracic stability with dissociated movement

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

5 Urban Poling WARM-UP EXERCISES*

5 Urban Poling WARM-UP EXERCISES* 5 Urban Poling WARM-UP EXERCISES* To create a warm-up, follow the examples below. Repeat each exercise, moving smoothly and rhythmically, for about 30 seconds. For exercises where your poles are planted

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

WU-1. Jogging with Arm Circles Dynamic Warm Up. Warm up the body Improve flexibility in the shoulders, chest and upper back

WU-1. Jogging with Arm Circles Dynamic Warm Up. Warm up the body Improve flexibility in the shoulders, chest and upper back Jogging with Arm Circles Dynamic Warm Up WU-1 Improve flexibility in the shoulders, chest and upper back 1 2 3 Start at the doubles sideline facing into (across) the court. Swing the arms forward in large

More information

Running Fitness & Kit Advice

Running Fitness & Kit Advice Running Fitness & Kit Advice Helping to prepare you for your 5k or 10k challenge It s important to remember that there is no such thing as a training plan to suit everybody but we are going to start with

More information

PRACTICAL IDEAS FOR ATHLETIC/STRENGTH TRAINING for Small Group Personal Training, Bootcamp and Fitness class.

PRACTICAL IDEAS FOR ATHLETIC/STRENGTH TRAINING for Small Group Personal Training, Bootcamp and Fitness class. PRACTICAL IDEAS FOR ATHLETIC/STRENGTH TRAINING for Small Group Personal Training, Bootcamp and Fitness class. Laurie Barnetson Trainer of Fitness Leaders * fun_laurie@yahoo.ca April 2012 Ex & Equip Description

More information

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders. ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest

More information

Whole Hand Activities

Whole Hand Activities Activities Walk & Flip 5 Baton Twirl Rotate the pencil in, around and between all your fingers like it was a baton. 10 Walk your fingers up the pencil (your index will look like an inchworm climbing the

More information

Jumping Jacks CIRCUIT TRAINING C ARDIO #1. CHOOSE YOUR LEVEL. Level 1 Low Intensity

Jumping Jacks CIRCUIT TRAINING C ARDIO #1.  CHOOSE YOUR LEVEL. Level 1 Low Intensity INCREASES BLOOD CIRCULATION THROUGH YOUR BODY! Jumping Jacks C ARDIO #1 DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE Stand with feet together, arms down at your sides Step your right foot out to

More information

Constant Leg Dominant Pain Self-Management Programme

Constant Leg Dominant Pain Self-Management Programme Things to remember: Constant Leg Dominant Pain Self-Management Programme 1. Prolonged bed rest is not recommended and can hinder recovery 2. Schedule periods of activity with rest throughout the day 3.

More information

Month 2: Trunk Control. Toddler Activities

Month 2: Trunk Control. Toddler Activities Toddler Activities Tall Kneeling Balance Children will often play in tall kneel at a surface where they can use their upper extremities for support. Your goal is to help your child maintain tall kneel

More information

Perform all of the exercises slowly and with good control. Avoid jerky or throwing motions, and do not bounce when stretching.

Perform all of the exercises slowly and with good control. Avoid jerky or throwing motions, and do not bounce when stretching. ONGO MOve EXercise Program The ONGO Classic promotes active sitting to ease tension, strengthen the muscle groups in the back, and improve overall posture. It is a fun way to build exercise into your everyday

More information

Exercise Ball Workout for Stronger. Spine. What is the Ball Workout?

Exercise Ball Workout for Stronger. Spine. What is the Ball Workout? Exercise Ball Workout for Stronger What is the Ball Workout? Spine The ball workout uses a large air-filled ball to exercise at home. It is fun to use and suitable for all levels of fitness. The exercise

More information

Stretch at Your Desk Program

Stretch at Your Desk Program Stretch at Your Desk Program UT LivingWell Stretch at Your Desk Video http://www.youtube.com/watch?v=mslxjh0gtoq The HealthPoint Occupational Health Program is part of Human Resource Services, University

More information

Warmup and Stretching

Warmup and Stretching Warmup and Stretching All warmup activities should cover the 3 P s: Prepare the body for the activity ahead Performance Help to prevent injury Make sure you follow proper stretching technique Odd Person

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

Neck Flexion Keeping your shoulders back, gently tuck your chin to your chest.

Neck Flexion Keeping your shoulders back, gently tuck your chin to your chest. Stretches for the Gardener It is a good idea to warm up a little before stretching. A warm up before you start your gardening work out helps to reduce muscle strain, injury and fatigue. March on the spot

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Yoga Poses Using a Chair

Yoga Poses Using a Chair Yoga Poses Using a Chair Tadasana:-Mountain Pose- Body Awareness/alignment Stand in Mountain Pose for 3-5 breaths. Keep your feet pressing down as you lift up through your chest keeping the abdominal wall

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

TWISTER How to do it: Start in the same posture as the Toe Toucher. Slowly twist at the waist to the left as far as. steam engine (1) steam engine (2)

TWISTER How to do it: Start in the same posture as the Toe Toucher. Slowly twist at the waist to the left as far as. steam engine (1) steam engine (2) steam engine (1) steam engine (2) toe toucher (1) STEAM ENGINE How to do it: Stand with your feet shoulder width apart and your hands clasped behind your head. Lift your left knee, simultaneously bending

More information

33 Resistance Band Exercises You Can Do Anywhere

33 Resistance Band Exercises You Can Do Anywhere Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by

More information

Arm Range of Motion Exercises for

Arm Range of Motion Exercises for Arm Range of Motion Exercises for People with Hemiplegia Hemiplegia is paralysis of muscles on one side of the body. Keeping your range of motion when you have hemiplegia is very important. It will help

More information

Office & Workstation Ergonomics. Workstation Ergonomics

Office & Workstation Ergonomics. Workstation Ergonomics Office & Workstation Ergonomics Setting Up the Workstation Some suggested steps for setting up a workstation: 1. Rest your feet flat on the floor or on a foot rest. 2. Keep your thighs parallel to the

More information

The 12 Week Total Body Workout.

The 12 Week Total Body Workout. 12 Week To ta l Bo dy Workout The 12 Week Total Body Workout. Welcome to the Contour Total Body Workout routine. This is the exercise part of the Contour Core Sculpting System. Follow this routine, use

More information

Yoga Routine. Khun Reinhard. (www.khunreinhard.com)

Yoga Routine. Khun Reinhard. (www.khunreinhard.com) Yoga Routine by Khun Reinhard (www.khunreinhard.com) Yoga-Routine Khun Reinhard - 2 - December 2013 Introduction This yoga routine has been taught by the author of this paper over many years to more than

More information

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out

More information