Self Care
Intu-Flow is a simple system of joint mobility that anyone can do. It will make you feel great and can significantly improve your joint health and overall sense of well being in just a few minutes a day.
Inu-Flow was developed by world class martial artist and coach, Scott Sonnen. He used it to heal his own injuries. The basic levels are available for free online. The idea is that joints need to move to stay lubricated and healthy. Intu-Flow moves every joint in every range of motion. Once you learn the basic program you can do it anywhere, without any equipment other than about 6 feet of floor space. I highly recommend it.
"I love this stuff! Scott's movement approach has brought
excitement back into my workouts. I literally jump out of bed in the
morning, ready to GO!" --Dr. Mitch Simon, D.C.
You can find free streaming videos of the basic lessons at intu-flow.com or on YouTube. The book and DVD are available on that site or at Amazon or other online sellers. And there is a free book you can download here. Don't be fooled by how simple the basics are. Even someone in pain or elderly could do most of the movements by going within their own limits and taking it easy, and just doing what you can. But if you like the free stuff you really owe it to yourself to get the DVD's because the more advanced levels are more fun and challenging. At the advanced level you can add light club bells, wands that weigh a few pounds to add some light resistance.
These are joint mobility exercises. This is not stretching. The idea is to lubricate joints within their range of motion, not go to the end of that range and hold it. Everything is about movement and flow.
Joint motion makes you smarter. Your brain thrives on input from movement and position sensors in the muscles, joints, tendons and skin. Movement fires neurons in the brain and that stimulation is necessary to keep your brain healthy.
Scott Sonnen is an amazing person and an excellent teacher. In the Intu-Flow series he emphasizes taking it slow and doing everything at your own pace. At the same time by moving through the levels you are brought to the point at which you can safely take on some of his more challeging exercise routines. He specializes in using full body movements combining strength, balance and aerobic burst training and using somewhat unconventional tools such as kettlebells and club bells. Here is his main website for more information on club bells kettle bells and curcular strength training. He offers some of the most hardcore exercise systems around but the Intu-Flow is an entrance point suitable for anyone. It has even been used by patients with rheumatoid arthritis.
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Inspiration from Scott
Reading my book, not even the exercises within, holds the keys to
understanding the metaphysics of mobility, empowering my readers with
the courage, sensitivity and faith to release themselves from the
bondage of limiting beliefs as to their potential vibrance.
Practicing the techniques for only 8-14 minutes a day feels more
like emotional emancipation than exercise, more like freedom rather
than banal fitness. And with each day practiced a new depth of flow
unbound.
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A note of caution: People, and I am especially talking to my patients, with even a mild disc herniation can benefit from Intu-Flow but should avoid all the forward bending movements in the area or herniation. If in doubt, leave it out! But moving in other directions, as long as there is little discomfort and no pain afterwards, will help with healing.
If you want to see some incredible videos of Scott's workouts, go here .
Dr. Manlove
Related Articles on this website:
Short Burst Training - Are Aerobics Really Good For You? This is a patient handout I developed to explain the basic concepts of burst training -- proven to be effective at balancing hormones and the most effective exercise for weight loss. I like the X-iser, but you can do burst training using many of Scott Sonnen's techniques.
Active Isolated STretching. The most effective and least painful way to stretch.
Aging Well. They say aging isn't for sissies but consider the alternative!
Whatever your health now you can take charge and make a positive
difference in how long you will live and how good you will feel.
Enter the Kettlebell! Strength Secres of the Soviet Suppermen, by Pavel (Tsatsouline), $34.95, www.dragondoor.com, Amazon, etc.
Want to become a Superman? Well, Pavel himself (left) is a hoot, but
he delivers the goods. Kettlebells have become fashionable and for
good reason. You can do the workout at home and it works. It combines
weight training and burst training. You can get a pretty complete
workout in 10 or 20 minutes, but you had better learn the basics or you
can get hurt.
Dr. Manlove
© 2010 George Manlove, DC All rights
reserved.
Disclaimer: The entire contents of this website are based upon the
opinions of Dr. Manlove, unless otherwise noted. The information on this
website is not intended to replace a one-on-one relationship with a qualified
health care professional and is not intended as medical advice. It is intended
as a sharing of knowledge and information from the research and experience of
Dr. Manlove. Dr. Manlove encourages you to make your own health care decisions
based upon your research and in partnership with a qualified health care
professional.
These statements have
not been evaluated by the Food and Drug Administration. Products discussed in
these articles are not intended to diagnose, treat, cure or prevent any disease.
If you are pregnant, nursing, taking medication, or have a medical
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