"Full Body Flow"

Designed by Michelle Quintana, B.A.Kin

The "Full Body Flow" is a 6 minute active routine promoting range of motion, flexibility, coordination and a greater well being.  The program is broken into 3 major components of fitness: active range of motion, strength & stability, balance & alignment and then finishes off with a full body cool-down.  Most of the exercises can be performed while standing or seated and should always practiced is a controlled environment.  Comfortable breathing is an important aspect of any fitness routine and should stay comfortable throughout.  Activity should remain pain-free and if during activity you experience pain, please stop activity immediately.

 

**PLEASE NOTE: There is an inherent risk of injury during any activity and you are hereby advised to obtain medical clearance from your physician before attempting this program.  Anyone attempting the "Full Body Flow" does at their own risk.  Neither Michelle Quintana nor SierraSil Heatlh Inc. assumes any responsibility for your participation.**

 

Active Range of Motion-Upper Body

 

Side Head Tilt with Front/Back Motion

Tilt head to right side and move forward for 2 secs and back for 2 secs twice. Repeat on left side.

Extended Arm Shoulder Range of Motion

Straighten right arm over head and left down to side and palpate backwards twice, switch arms and palpate twice. Repeat twice.

Open Chest

Place fingers on shoulders with elbows in front of body.  Move elbows back to open chest, hold for 2 secs and return to centre. Repeat 5 times.

 Side Reaches

Reach right hand of head and bend toward the left, hold for 2 secs.  Reach left hand over head and bend toward the right, hold for 2 secs.  Repeat twice.

 

Active Range of Motion - Lower Body

 

Knee Rotations

With knees together, bend slightly and rotate in a clockwise direction for 15 secs. Repeat in counter-clockwise direction.

Hip Openning

Holding for support, lift right knee (at 90 degrees), rotate hip to outside and return to centre. Repeat twice on each side.

Knee To Chest

Pull right knee to chest with hands and pull 10 times. Repeat with left leg. Keep body upright and hold for support if needed.

Pelvic Thrusts

With back straight, move pelvis forward to bring ribs and hips close together and move pelvis back to lengthen distance between ribs and hips. Repeat 3 times.

 

Strength & Stability - Upper Body

 

Chest Press to Arm Extension

Press palms together at chest height and hold for 2 secs. Straighten arms to the side. Repeat 10 times.

Trunk Rotations Knee Touch

Hands straight out to side at shoulder height, rotate trunk to the right and touch right knee with left hand. Return to centre and repeat with other side. Repeat 5 times.

 

Strength & Stability - Lower Body

 

Mini Squats to Shoulder Squeeze

Squat to 45 degrees with arms straight in front. Stand and bring elbows back and squeeze shoulder blades together. Repeat 10 times.

Hip Drop

Standing on right leg, lower left side of hip and raise. Repeat 5 times on both sides.

 

Balance & Alignment

 

Shoulder Raise

With elbows at 90 degrees out to side, fingers facing toward ceiling, move shoulders down back and hold for 5 secs, raise shoulders and lower shoulders again. Repeat 5 times.

Around the World

Standing on right leg, bring left leg in front and then move behind right leg. Repeat 5 times on both sides.

 

Cool Down

 

Full Body Stretch

Stretch arms over head, move left leg back and stretch up toward ceiling (shoulder feel stretch in front of body). Hold for 15 secs. Repeat with right leg back.

The Roll Down

Slowly lower body one vertebra at a time, bring chest closer to knees, stretching out the back. Roll down for 15 secs and return slowly. Neck should be relaxed throughout movement. Be conscious of breathing, should be natural.