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/KneesFeetAnkles/

Raise heels and then toes (M)

June 16, 2016 Jim Janicik

Self Training SpaceGroup Training Space

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Member Content
(F) = Free Content (M) = Member Content

Neck

  • Turn the neck to both sides (F)
  • Lower and raise the neck (M)
  • Lean the head from side to side (M)
  • Rub the neck with the palm (M)

Shoulders

  • Hold Tai Chi Ball (M)
  • Rotate Each Shoulder (F)
  • Rotate Both Shoulders (M)

Wrists

  • Raise and lower the palms (M)
  • Turn the hands to the sides (M)
  • Rotate the wrists (M)

Fingers

  • Open Up the Finger Joints (M)
  • Clasp the Hands and Release (M)
  • Gently pull the finger joints (M)

Arms

  • Raise and lower the hands in a circle (M)
  • Bend the elbows lifting the thumbs (M)

Legs & Back

  • Sit and rise (send Chi to 4 limbs) (M)
  • Bend over forward and back (M)

Waist & Hips

  • Turn the waist to both sides (M)
  • Thrust the hips forward and backward (M)
  • Shift the hips to each side (M)
  • Rotate the hips in a circle (M)

Knees, Feet & Ankles

  • Lift and lower each foot (F)
  • Circle each foot (M)
  • Raise heels and then toes (M)
  • Pivot feet to sides (M)
  • Rotate the ankles in a circle (M)
1220Raiseheelsandthentoes.m4v

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