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Upcoming Events & Appearances
Portland, Oregon
August 28th, 2010
Edmond, Oklahoma
October 2nd & 3rd, 2010
Philadelphia, Pennsylvania
October 16th & 17th, 2010
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Encyclopedia of Joint Mobility Guide
By Rick Vittum
Neck Series
- Front and Back mobility
- Lateral movement
- Slight lateral movement
- Twist
- Glide Series
- Front
- Lateral
- Circle
- Figure eight forward/backward
- Figure 8
- Shoulder Shrug
- Prone neck extension
- Supine Butterfly head turns
- Knee tuck neck flexions
- Lateral hanging neck raises
- Shoulder Roll
- Bridge to plow
- Long neck roll
- Arch neck Leg raises
- Front Bridge
- Full neck bridge
Shoulder Series
- Bungee cord stretch
- Cam shaft
- Six little arm circles
- Combinations
- Across and behind
- Top Bottom Circle
- Sprinter
- Quick Draws
- L-arm Fly
- Shoulder Screw
- Floating Tea Cups/Dance of Sheba
- Table Maker
- Rack
- Kneeling Down Dog Stretch
- Downward Dog From Rocking Dolphin
- L-arm roll
- Creeping Dragon Fly
- Arm Lock across the body
- Kumara Arm Lock
- Behind body arm sweep with twist
Elbow, Wrist, Hand & Finger Series
- Elbow Circles
- Interlace Finger bends
- Hand Squeeze wrist roll
- Back of the hand roll
- Cross interlace and twist
- Wring out with back and forth
- Finger Curl/extend
- Thumb/Finger waves
- Rubber band extension
- Kneeling elbow circles
- Seal crawl
- Kneeling on the elbows
- Finger Peel
- Keeling on back of wrist/push up
- Fist while on the back of wrist
- Fist rocks
- Straight hand lateral bends
- Screw push up
- Wrist, elbow, shoulder push up
Spine and Lower Back Series
- Pelvic Roll
- Forward an back
- Side Tilts
- Combine Roll
- Figure eight roll
- Thoracic
- Flexion Extension
- Glide
- Combine Roll
- Figure eight
- Hour Glass
- Washing Machine
- Spinal Wave
- Sleeve Pull
- Bowing Exercise
- Figure eight bending
- Rag Doll
- Waist Twister
- Reed exercise
- Cat/Cow
- Child Pose – Snake
- Roll up to upward dog
- Camel
- Pyramid Sequence
- Downward-dog (pumps)
- Roll from side to side
- Elevated Scorpion
- Reach and grab ankle
- Scorpion
- Spring Tripod (crab position)
- Shoulder Bridge
- The Bow
- Combine Shoulder Bridge/Bow
- Leg Raise to Plow
- Plow into Shoulder Row
- Swan Dive
Hip Mobility Series
- Standing Hip Circles Series
- Sumo
- Flat foot squat and pry
- Duck Squat walks
- Russian Lunge Series
- Sprinter Lunge
- Crescent Lunge
- X Position
- Dragon Twist
- Z sit
- Z sit rotation
- Reverse Cossack Rotation
- Frog Series
- Rocking
- Elbows down
- Prying
- Hip Rotations
- Single Leg Frog
- Low Cossack
- Hip Walk
Toe, Foot, Ankle, Knee Series - Toe Pull
- Outside Pull
- Inside Pull
- Ankle Roll
- Foot Rolls
- Trace Circles with big toe
- Walk on outside of foot
- Walk on inside of foot
- Walk on heels of foot
- Walk on toes of foot
- Close chain knee circle
- Open chain knee circle
- Omasaf Squat
- Bear Squat
- Boot Strapper
- Sitting on the heels
- Squat on toes
- Flat foot squat (internal knee rotation)
- Shin Roll
- Flat foot squat-to Z sit-Flat foot squat
- Long Creep
Spinal Rock Series - Chest Collapse
- Roll chest up
- Roll to shoulder stand
- Roll to Toe touch
Plow - Toe Touch
- Butterfly
- Straddle
- Triangle
- Z sit Triangle
- Z sit –slide to shoulder stand
- Sprinter Lunge –shin roll-to reverse Cossack
- Shin Roll Squat-cross leg
- Squat to Z sit
- Squat to Spring Crab
- Deck Squat –Up dog-bear squat- dive through-slide feet forward
- Deck Squat- Feet back-elbow roll
- Single Leg –Hip Heist –Swoop
- Deck Squat to Single Leg
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