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THE FORMULA TO REVIVE


1. My movement forensics uncovered that if a crime caused destabilization in one
joint movement, the usual suspects were almost always guilty: The neighboring
joints were the criminals. It wasnt always the case since the body is a continuous
tensegrity structure; so a compensated tissue could be compensating as far as the
most distal - head to toes, belly to ngers. But in most of the cases, the next-door
neighbor was the culprit, so I began to gather a prole on these events:

Mobilize

Stabilize

Neck

Jaw

Shoulders

Scaps

Wrists

Elbows

Fingers

Hands

Mid-back

Lower Back

Hips

Knees

Ankles

Feet/Arches

a. If the jaw was destabilized, then the neck was tight.


b. If shoulder blades were destabilized, then mid-back or shoulders were tight.
c. If elbows were destabilized, then shoulders or wrists were tight.
d. If hands were destabilized, then wrists or ngers were tight.
e. If the lower back was destabilized, then mid-back or hips were tight.
f. If the knees were destabilized, then the hips or ankles were tight.
g. If the feet and arches were destabilized, then the ankle or toes were tight.
Toes

2. If I mobilized the tight joint, then stability was revived to the destabilized joint.
Each of the following ow elements can serve individually as a warm-up for your
Flow Physique workouts, with 10 repetitions of each drill sufcing. If performed for one minute each with a slow
and deep mobility emphasis, they become your Revive Flow in your training calendar on the No Intensity Day.

Revive Flow
Revive
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Exercises 1-4:
Neck

Kneeling Forward
Neck Glide

Side Lying Lateral


Neck Glide

Quad Base
Neck Tilt

Anchored Bridge
Neck Twist

Exercises 5-8:
Shoulders

Sleeping Warrior
Scapular Twist

Double Shoulder
Prone Circle

Kneeling Arm
Thread

Kneeling Arm
Screw

Exercises 9-12:
Elbows

Kneeling Elbow
Drill Bit

Prone Elbow
Screw Up

Prone Elbow
Gear Up

Kneeling Saber
Hammer Wrist

Exercises 13-16:
Wrists and Hands

Kneeling Hand
Glove

Kneeling Seal Walk

Kneeling Finger
Roll

Kneeling Hand
Jelly Fish

Exercises 17-20:
Spine

Spinal Cat Cow

Spinal Jump Rope

Spinal Shin
Lunge Twist

Kneeling Lunge
Hamstring Toe Flex

Exercises 21-24:
Hips and Knees

Hip Windshield
Wiper

Hip Hurdler

Hip Shinbox Twist

Hip Shinbox
Extension

Exercises 25-28:
Ankles and Feet

Ankle Shin Squat

Shin Squat Internal


Ankle Roll

Shin Squat
Exterior Flex

Squat Flatfoot
Switch

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