|Lower Body||Middle Body||Upper Body|
|Circle Toes in Front|
|Circle Toes in Front|
|Scoop and Rotate Hips|
|Palms up and out, Rotate Heel outward|
|Palms down and out, Rotate Heel inward|
|Circle Neck Vertebrae|
|Follow Chin downward to outward and back|
Synovial joints need movement. Movement moves synovial fluid in and out of the cartilage. This action provides nutrition for the joint and carries away waste. This movement is essential to cartilage nutrition and health. Always warm up synovial joints before undertaking vigorous exercise. This is not vigorous exercise -- it should be a series of gentle movements.
Rotate pointing your big toe downward to the left and then to the right.
Step past your foot and rotate pointing your big toe downward to the right and left. This puts your ankle over your foot.
Place your palms on your knees and feet together. Rotate left and then right. Do not put any downward pressure on your knees.
Feet together, rotate in a horizontal plane to move your vertebrae from the hip to the neck.
Feet shoulder width apart, scoop your hips inward and outward like a belly dancer.
Use one wrist to drive the other passively left and right. Reverse and drive the other wrist passively left and right.
Place palm up and keep turning it inward until it moves outward -- assist by turning with the other hand. Twist the heel outward rotating the hip joint. Do both sides.
Turn the palm downward and keep turning outward until it reaches its limit -- assist by turning with the other hand. Twist the heel inward rotating the hip joint. Do both sides.
Circle upwards on right side while circling downwards on left side. This reverses as you complete the circle. Reverse directions several times.
Use the edge of the little finger to form a ridge against the neck. Make small circles on each vertebrae of the neck. Repeat going the other direction with small circles.
Drop the neck downward to chest. Follow the chin to the right to the corner of the jaw. Follow it back to the center of the chin. Repeat on the left.
Developed by David Scott as taught by Mike Patterson to prepare the body for a vigorous workout in the traditional Hsing I Chuan arts as taught by Master Hsu Hong Chi in Taiwan.
© 2009 David Scott -- All rights Reserved