FREE TO MOVE with the Intu-Flow Longevity System

398 Pages·2008·71.4 MB·English

by  Scott Sonnon

Scott Sonnon
The Flow Coach™
Free To Move
Copyright ©2008 by RMAX.tv Productions
All rights reserved. No part of this work may be reproduced or utilized in any form or
by any means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system, without the prior written permission of the
publisher.
For information on Scott Sonnon and RMAX.tv Productions, please contact:
RMAX.tv Productions
P.O. Box 501388
Atlanta, GA 31150
Website: www.rmaxinternational.com
Comments and questions should be sent to: [email protected]
Intu-Flow" and Circular Strength Training"' are registered trademarks of
RMAX.tv Productions.
Printed and bound in the United States of America.
ISBN-13: 978-0-9794275-6-5
ISBN-lO: 0-9794275-6-8
Credits
Editing: Amy Norcross
Design and Layout: Wade Munson • www.wadeincreativity.com
Photography: John Meloy • www.johnnydanger.net
Contributing Authors: }arlo llano, L.P.T. and Kathryn Woodall, D.C.
Disclaimer
None of the information contained in this book is intended to be taken as medical advice.
Should you have any condition that requires professional medical attention, please always
consult a doctor before you begin any exercises presented in this book or any other source.
Albeit the information and advice in this book are believed to be accurate, neither the
publisher nor the author will be held liable for any injury, damages, losses, claims, actions,
proceedings, expenses, or costs (including legal) that result from using instructions, advice,
or exercises in this book.
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Free To Move
Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 1
Ancient Discipline Turned Modern Science! ...................... 3
The Key to a Stress-Free, Blissful Life? .......................... 4
The Secret Sequence: The Fountain of Youth ..................... 5
Vibrance: The Return of Nutrition, Lubrication,
and Shock Absorption to Your Joints ........................... 6
The "Ultimate Challenge" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
You Don't Need to Be Athletic! .............................. 12
The Only Impossibility with Intu-Flow Is Failure! You Only Win! .... 12
Spirit Matters ............................................... 15
Movement and Stillness. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 19
Flow Beyond Thought . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 21
The Early Years . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Ancient Discipline to Modern Science . . . . . . . . . . . . . . . . . . . . . . . . . 24
Soviet Peak Performance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
The Perfect Fight: Zero Resistance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Know F.L.O.W. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 33
Let Go. Let God.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Backing Up What I Believe In ............................... 34
The Mantle of Emotion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Healing Inside Out; Moving Outside In. . . . . . . . . . . . . . . . . . . . . . . . 36
Grace and Disgrace . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
All Tonicity Is Conscious ..................................... 43
Higher Vibration Through Martial Art ........ " ................. 47
Higher Vibration Through Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Linkage Versus Leakage .....................................5 1
Fear to Flow. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 55
Going Fetal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Fit to Flow. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 59
Fitness as a Vehicle to Flow . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 61
Moving with More Energy or Less. . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Free To Move
Complex Does Not Mean Complicated! ......................... 65
Making the Mistakes of a Master. . . . . . . . . . . . . . . . . . . . . . . . . . . .. 67
Degrees of Freedom. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . .. 71
Finding Harmony . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Mobility Expresses the Heart. ................................. 81
Owning Your Movement ..................................... 85
Loving Your Immobility ..................................... 89
Needing No Handout ..................................... 92
The Problem with Stretching .................................. 95
Debunking the Stretching Myth ............................. 96
Does It Stretch Back!? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
Rubber Band Man ....................................... 97
The Stretch Reflex ........................................ 98
Flexibility Is Speed Specific . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
Plastic Changes ......................................... 100
Health Risks of Static Stretching ............................. 101
Short-Range Stiffness ...................................... 101
The Essence of Synergy: Range of Motion ...................... 101
Mobility Practice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 102
The Myofascial Matrix ...................................... 105
Snags in the Sweater . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 106
The Fascial Layers ......................................... 107
Biotensegrity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 109
The "Double Bag" .......................................... 113
Adaptation and Restriction ................................. 114
Overcompensation ................................ ....... 115
Crown Down and Heart Apart ................................ 119
"Wash the Inner Bag" ...................................... 121
The Progression of Physical Vibrance ......................... 122
Intuitive Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 125
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Understanding Pain. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 127
Understanding Snap, Crackle, Pop! ............................ 139
Prehab, Rehab, Posthab ...................................... 145
Aging: The Process of Losing Complexity ........................ 149
The Nervous System Craves Complexity! ....................... 150
Combined Movements: Lessons from Physiotherapy. . . ............ 151
Exercises ................................................. 155
Jaw - Head - Face .......................................... 157
Neck .................................................... 173
Shoulders ................................................. 195
Elbows .................................................. 225
Wrists - Hands - Fingers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 245
Mid Back. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 267
Lower Back .............................................. 285
Pelvis - Hips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 303
Hips .....................................................3 21
Knees - Legs ............................................. 343
Ankles - Feet - Toes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 367
Final Word. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 387
What Is Your Primary Fitness Attribute? . . . . . . . . . . . . . . . . . . . . . . 387
Mobility Is Your Very Existence. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 388
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Free To Move
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Free To Move
Introduction
, Lfllow me to present the (C~ountain of Youth ':. 7he Intu-~low®
"-.,/J.. .(gngevity System.
Are you Free to Move?!
End your concerns of poor health, illness, aging, and even death! Gratefully
live a full century (or more!) of healthy, vibrant years through my Fountain
of Youth - the Intu-Flow Longevity System - so simple to learn most
everyone instantly feels the surge of potent vitality and crystal-clear
awareness.
No matter how old you are, by moving each of your joints in a secret
sequence for just eight minutes a day, you will be able to:
• Be pain-free without any strain
• "Turn back the clock" to reverse aging
• Gain graceful poise and effortless carriage
• Experience a perfect balance of mobility and stability
• Reclaim child-like vitality
• Bathe yourself in unlimited healing energy
• Enjoy true lifetime fitness without injuries
• Amplify your mental acuity and awareness
• Empower yourself rather than feel powerless
• Be your own gym without costly machines
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Free To Move
Dear Student,
We're bombarded daily by one emotionally disemboweling message: As we
age, we can expect nothing but disease and disrepair, incompetence, and
invalidity. But you can be free from this self-fulfilling propaganda! How?
I shall reveal to you what I uncovered during my years studying an ancient
health system literally turned space-age science. In the former Soviet Union's
scientific think tank of Olympic coaches, special operation trainers, and
medical scientists, I was honored as the first Westerner to "mind share"
their technologies. These individuals had transformed millennia-old health
traditions into cutting-edge longevity science for their space program to
guarantee cosmonauts long, healthy lives, even when faced with the ravages
of zero gravity (where all life rapidly accelerates the process of dying).
One of the men I studied with was a silver-haired monk
nicknamed Porfiri. Though of an obviously seasoned
age, he boasted of being 104 years old. Porfiri's seniority
didn't prevent him from displaying extraordinary feats
of strength, such as twirling a 140-pound tree
around his torso!
Porfiri taught a Russian monastic
practice very similar to the traditional
yoga and Sufism I was taught - in
its design to energetically align
you with grace through specific
postures, deliberate movement, and
unique breathing exercises - referring to
his ancient library called the Philokalia, meaning
"to love beauty."