A few months back, my recovery from my ruptured disk progressed to the point where I was able to start working on joint mobility again. I still need to be quite gentle with my hips and lower back but believe I have progressed to the point where I believe I should be working on the advanced level of Intu after 4 or so months of daily practice.
Anyway, today I gave the advanced level a crack. Usually when I change I find the new exercises very difficult to begin with and it feels like ages until I get them. This time:
1. Neck No probs at all. (Thankyou third exercise level 2 for fixing me up)
2. Shoulder Rolls. A fair bit of tension today but that is to be expected after going ballistic yesterday. Technique wise, not too bad at all.
3. Shoulder Swings. Here is where I came unstuck. I couldn't even begin to co-ordinate the left-right and front-back exercises.
First question: Does anyone have any tips or could someone suggest an exercise progression so I can pick these arm movements up or should I just persist and work slowly with the DVD?
4. Elbows. Few probs. Skills learned in WWII both helped and hindered here. Will have to work a little on the thumb/pinkie finger alignment during the exercises.
5. Wrists. I still carry a bit of tension here and am hoping the new movements will open up my wrists a little.
5. Fingers. Not exactly smooth but ok.
6. Arm Waves. Couldn't make this work off the bat but I can tell I will get them with a little practice. Looks like fun once you've got it.
7. Chest. No probs here. The figure 8's are rather fun.
9. Pelvic-Lumbar. Surprisingly, this one was quite good. This area has received the bulk of my attention lately and I was able to move quite well.
10. Spinal. Again a surprise. On level 2, my Pelvic is better than my Spinal. On level 3, the opposite seems to be the case. All up, not too bad.
11. Legs. No probs coordination wise but I do have problems with a couple of ranges of movement due to my back. These are getting better and I'm hoping the new angles from the advanced level will help me address these problems.
12. 4C.B.D. At the moment it feels like I will never be able to do this. I can barely make the transitions between the movements with my hand in place on the extended foot and it feels as though my arms are at full stretch even though my leg needs to extend another 6 inches or so.
Second line of questioning:
Does anyone have any tips or a progression I can use to get this or is persistence the key? Should I hold my leg further back and straighten it to work on this exercise or should I leave it bent and work on the edge of comfort that way?
I am not currently practicing the rest of Intu-Flow® as my lower back rehab exercises eat up the rest of my time.
All input greatfully received.