FREE TO MOVE with the Intu-Flow Longevity System

Description

In 1996, Scott Sonnon pioneered the discipline of joint mobility in the West as a means of recovering from congenital disease, chronic pain and a host of injuries he incurred as an international martial arts champion and USA National Team Coach. His latest book, Free to Move: The Intu-Flow Longevity System, is already being called THE BIBLE OF JOINT MOBILITY. Even athletes and fitness enthusiasts suffer from injuries and joint pains! But these pains are entirely avoidable if you perform a simple routine of joint mobility exercises for several minutes each day. Free to Move teaches you the basics of this system, as well as the crucial progression you can follow to regain your full, natural range of motion. By following the plan contained in this book, you will release the abundant energy that is already within you and unlock your body's limitless healing potential. You can have the best nutrition in the world, but if you don't move each joint through its full range of motion daily those nutrients won't reach the tissues that are starved for it. Free to Move teaches you how to decompress each of the joints in order to bathe them in nutritive and lubricative synovial fluid, shipping that crucial nutrition in and waste products out. If you perform this simple program for as little as 8 minutes per day, you drink from a FOUNTAIN OF WELLNESS which extends longevity by slowing - and in some cases reversing - the typical accelerated aging process. Free To Move (2008)......Page 1 Contents......Page 5 Introduction......Page 9 ANCIENT DISCIPLINE TURNED MODERN SCIENCE!......Page 11 THE KEY TO A STRESS-FREE, BLISSFUL LIFE?......Page 12 THE SECRET SEQUENCE: THE FOUNTAIN OF YOUTH......Page 13 VIBRANCE: THE RETURN OF NUTRITION, LUBRICATION, AND SHOCK ABSORPTION TO YOUR JOINTS......Page 14 THE "ULTIMATE CHALLENGE"......Page 15 THE ONLY IMPOSSIBILITY WITH INTU-FLOW IS FAILURE! YOU ONLY WIN!......Page 20 01: Spirit Matters......Page 23 02: Movement and Stillness......Page 27 03: Flow Beyond Thought......Page 29 THE EARLY YEARS......Page 31 ANCIENT DISCIPLINE TO MODERN SCIENCE......Page 32 SOVIET PEAK PERFORMANCE......Page 34 04: The Perfect Fight: Zero Resistance......Page 37 05: Know F.L.O.W.......Page 41 BACKING UP WHAT I BELIEVE IN......Page 42 THE MANTLE OF EMOTION......Page 43 HEALING INSIDE OUT; MOVING OUTSIDE IN......Page 44 06: Grace and Disgrace......Page 47 07: All Tonicity Is Conscious......Page 51 08: Higher Vibration Through Martial Art......Page 55 09: Higher Vibration Through Athletics......Page 57 LINKAGE VERSUS LEAKAGE......Page 59 10: Fear To Flow......Page 63 GOING FETAL......Page 64 11: Fit To Flow......Page 67 FITNESS AS A VEHICLE TO FLOW......Page 69 MOVING WITH MORE ENERGY OR LESS......Page 70 12: Complex Does Not Mean Complicated!......Page 73 MAKING THE MISTAKES OF A MASTER......Page 75 13: Degrees of Freedom......Page 79 14: Finding Harmony......Page 85 15: Mobility Expresses the Heart......Page 89 16: Owning Your Movement......Page 93 17: Loving Your Immobility......Page 97 18: The Problem with Stretching......Page 103 DEBUNKING THE STRETCHING MYTH......Page 104 RUBBER BAND MAN......Page 105 THE STRETCH REFLEX......Page 106 FLEXIBILITY IS SPEED SPECIFIC......Page 107 PLASTIC CHANGES......Page 108 THE ESSENCE OF SYNERGY: RANGE OF MOTION......Page 109 19: The Myofascial Matrix......Page 113 SNAGS IN THE SWEATER......Page 114 20: The Fascial Layers......Page 115 21: Biotensegrity......Page 117 22: The "Double Bag"......Page 121 ADAPTATION AND RESTRICTION......Page 122 OVERCOMPENSATION......Page 123 23: Crown Down and Heart Apart......Page 127 24: "Wash the Inner Bag"......Page 129 THE PROGRESSION OF PHYSICAL VIBRANCE......Page 130 25: Intuitive Training......Page 133 26: Understanding Pain......Page 135 Definitely needs medical attention......Page 137 27: Understand Snap, Crackle, Pop!......Page 147 28: Prehab, Rehab, Posthab......Page 153 29: Aging: The Proce4ss of Losing Complexity......Page 157 THE NERVOUS SYSTEM CRAVES COMPLEXITY!......Page 158 COMBINED MOVEMENTS: LESSONS FROM PHYSIOTHERAPY......Page 159 Exercises......Page 163 Jaw, Head, Face......Page 165 Neck......Page 181 Shoulders......Page 203 Elbows......Page 233 Wrists, Hands, Fingers......Page 253 Mid Back......Page 275 Low Back......Page 293 Pelvis, Hips......Page 311 Hips......Page 329 Knees, Legs......Page 351 Ankles, Feet, Toes......Page 375 Final Word......Page 395