Grounding Exercise

Take a deep breath and bend down with back straight and swoop the ground and as we again stand, trace the Chi or energy into the front of our bodies through the meridians/energy channels. On exhalation we trace the meridian channels on the posterior aspect of our bodies as we bend down to gather more of the earth’s vital energy. 

Grounding Posture

Our goal is to free any blocked energy channels for optimal flow of our body’s vital energy. Repeat this 7 times (7 being the number of wholeness, completeness).

Yoga Positions

Posterior Stretch

Stretches hamstrings. Increases range of motion and strength of spine.

Stretch for 5 seconds and repeat 3 times.

Half Spinal Twist

Increases blood flow and peristalsis

Stretch for 5 seconds and repeat 3 times.

Repeat stretch by switching legs and looking over the opposite shoulder.

Stretch for 5 seconds and repeat 3 times.

Cobra

Hold for 5 seconds and repeat 3 times

Locust

Hold for 5 seconds and repeat 3 times

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Muscle Energy

Muscle Energy Techniques
Muscle Energy 1

Resist 3 seconds, relax, and repeat 3 times

Switch Legs

Resist 3 seconds, relax, and repeat 3 times

Muscle Energy 2

Resist 3 seconds, relax, and repeat 3 times.

Muscle Energy 3

Resist 3 seconds, relax, and repeat 3 times

Muscle Energy 4

Resist 3 seconds, relax, and repeat 3 times.

Muscle Energy 5

Resist 3 seconds, relax, and repeat 3 times each leg.

Muscle Energy 6

Resist 3 seconds, relax, and repeat 3 times each leg.

Planking

Front Plank

Hold for 30 seconds initially (increase this hold over time)

Right Lateral Plank

Hold for 30 seconds initially (increase this hold over time)

Left Lateral Plank

Hold for 30 seconds initially (increase this hold over time)

Push-Ups

Do as many as you can and attempt to increase your number over time!

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Lead with Love as the power of love is God!

Dr. George J. Ceremuga received a Bachelor of Science from the United States Military Academy at West Point, N.Y. He served as an Army Officer with the 4th Infantry Division prior to medical school. He received his Doctor of Osteopathy from the Ohio University College of Osteopathic Medicine and completed a Family Practice Residency at The Medical Center in Beaver, Pennsylvania.

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