Free To Move and Intu-Flow® differences

[exp626]

Hi all,

I recently purchased the Intu-Flow® dvd (for the physical example) and Free to Move book for detailed info. However there seems to be some missing pieces that I was hoping somebody could fill in.

- The Free To Move book doesn't cover the 4cbd, quad hops, and probably others that I haven't encountered yet on the dvds. These all seem to be tacked onto the end of the routine in the Intu-Flow® dvd - are they integral, and if so why are they missing from the book?

- Why are there no waves for the legs?

- My range of motion is nowhere near ideal, yet I have no pain doing the movements. How should I approach them in such a scenario? Everything in the material seems oriented towards the person with pain inhibiting their ROM.

I am sure other things will come up as I get further into practice, but these are the things that weren't clear to me after reading the book and watching the dvd. If there is some other resource I should be looking at, please direct me to it. Thanks for any insight on the above.

- Chris

[Coach Jones]

Chris,

To put it simply, they are different products. Within CST there are numerous exercises to address a myriad of issues generally and specifically. One of the things we strive for is to provide customers with ongoing and evolving sophistication of programs and variety of exercises. We don't believe in re-packaging and selling the same thing twice. While there will always be some overlap, each product is designed to be stand alone and work in tandem with others. All are beneficial.

There is also a limitation to DVDs and/or books. CST is constantly evolving and as such to try and put out a product with every exercise on it or in it would be an impossibility.

As far as the 4CBD goes...

Is it integral? Well, yes and no. It's a absolutely great exercise that will provide the person who regularly practices it with countless benefits but depending on where you are coming from and where you are trying to go, it might be something you need or something that is too challenging or even not challenging enough - all depends on you.

Why are there no waves for the legs?

Well, it's a bit tricky...

There ARE wave-ish exercises for the legs. However, do to the structure of the body these aren't as easy to get across by book or even DVD nor are they as true a "wave" as can be done with the upper architecture. They're still there, but more complicated and without building a foundation of movement sophistication first they would be more challenging which is why other exercises are included in both.

As far as other resources, depends specifically on what you want to accomplish and, again, where you're coming from. I would recommend practicing everything you have in the materials you've purchased and when your rate of percieved technique reaches an 8 in each, then begin looking for something more advanced. There's no shortage of material that's for sure.

Hope this helps and best of luck with your practice.

[exp626]

Thanks Coach, that definitely helps clear some things up. Not sure why but I had the impression that Free To Move was the more-detailed textual version of the Intu-Flow® dvd programs.

Regarding practicing until technique is an 8, how does that fit that in with limited mobility? Specifically, some movements I can technically perform with no problems, but the ROM is limited - is it time to move on past that technique at that point even though the ROM isn't ideal, or do I continue with it in hopes of the ROM increasing for that movement over time? Like I said, everything seems centered around pain inhibiting movement, but that isn't my issue so I am at a loss as to what I should be striving for with these exercises aside from technical proficiency (e.g. do I push my ROM to slight discomfort, or do I only stay where it is comfortable, or ???).

- Chris

[Coach Jones]

Pain free mobility is the goal, but that not only means being able to move with no pain but to move "freely" with no pain, through a full range of motion. The programs are recommended for everyone from those with mobility problems to elite athletes.

Each exercise is designed to improve your range of motion as it shaves away tension and lubricates the various joints of the body. The exercises aren't like reps to be accomplished but movements to be learned, practiced and improved over time. I have been doing Intu-Flow for a long, LONG time and it is part of my practice every day no matter what. It's the same for all the instructors, coaches and head coaches as well. Its the staple of CST.

A lot of people, early on, misunderstand the movements in Free to Move or Intu-Flow and assume that because they can "do" a particular motion that they have it down. the truth is that it can never be mastered. We are always in the process of cleaning the slate. It must be kept up and the practice ongoing. Pain free movement thorough a full range of motion is the goal.

Imagine that with each movement you can go through the motion without any pain. From there, you continue and you begin to gain access to greater and greater tange of motion all the while pain free. That's the real goal and it'a an ongoing process.

[exp626]

I understand what you are saying with regards to mastery of the movements being an ongoing process. Mostly I just wasn't sure if moving to the more complex movements was necessary to progress, or if staying with the basic ranges and such would improve that ROM on their own.

To be more clear, do I just keep repeating the movement with whatever is comfortable and over time ROM will increase on its own through virtue of the program or do I need to be actively trying to do something to progress? I am used to "pushing"/striving for progress but I don't get the sense that I should use that approach with the Intu-Flow® program. Am I off base?

Sorry for any confusion, just trying to understand how I should be approaching these movements.

- Chris

[Ryan Murdock]

Chris,

As Coach Jones wrote, there are wave-like exercises for the legs. I think Coach Sonnon included them in the old Leg Fencing series. I don't think that's available anymore, but i included a few of them in my RMAX Powered Bujinkan Vol 2 DVD. Pretty sure that's the only place they're still available these days.

[Joseph David]

Chris,

As Coach Jones wrote, there are wave-like exercises for the legs. I think Coach Sonnon included them in the old Leg Fencing series. I don't think that's available anymore, but i included a few of them in my RMAX Powered Bujinkan Vol 2 DVD. Pretty sure that's the only place they're still available these days.

I have taken the shoulder elbow wrist sequence and applied it to the lower architecture. Lateral leg waves still allude me though. In my swimming practice, the leg wave is essential so that the action originates at the core and translates through the feet.

[Coach Jones]

To be more clear, do I just keep repeating the movement with whatever is comfortable and over time ROM will increase on its own through virtue of the program or do I need to be actively trying to do something to progress? I am used to "pushing"/striving for progress but I don't get the sense that I should use that approach with the Intu-Flow® program. Am I off base?

You work on the exercises in your daily personal practice. It is work. Every rotation, every movement should be at the edge of your comfort zone. It's not painful but you are slowly and incrementally pushing the limits of your range of motion.

Every person on the earth will be able to use Intu-Flow and see benefit. It is a process not a series of movements to be done. In other words you deepen your practice, sophisticate your movement and improve your range of motion through working through each repetuition in each range of motion.

When you feel like your range of motion and your technique in the specific exercise at the level your working at is an 8 or above - then you can move up and sophisticate.

Take something simple like an arm circle. Nearly anyone can flop their hand around in a circle that accomplishes nothing. but to progress slowly, keeping shoulder pack, rotating the arm through as full a cirlce as possible and shaving off tension will accomplish a lot. That's the work in Intu-Flow. Steady ongoing improvement in your range of motion through daily practice and work. You are pushing and you are working, you don't want to be comfortable but you also don't want to push through any pain or serious discomfort. Slow incremental and focused progression as you move through the movement at your limit, shave away at that limit and increase your range of motion.

No worries about the confusion. That's what we're here for.

[exp626]

Thanks for the input everybody. It definitely helps clarify what I have read and viewed thus far.

- Chris