Z-Health - Level 1 Neural Warm-Up

PERFORMANCE SOLUTIONS

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W. Eric Cobb, D.C.

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Copyright @ 2004-2006 by Z-Health@ Performance Solutions and W. Eric Cobb, D.C.

Published and distributed in the United States by:

Z-Health Performance Solutions25110 Bth Place SouthDes Moines, WA 98198www.zhealth.net

All rights reserved. No part of th¡s book may be reproduced by any means or in any formwhatsoever, nor may it be stored in a retrieval system, transmitted or otherwise copied forpublic or private use - other than as referenced material in articles and/or reviews - withoutthe wr¡tten permission of the author.

Printed in Seattle, WA

3rd Edition April 2006

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Level 1 Photography by Chris Carson Photography - Austin, TX

CarsonChris@mac,com

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The author and publisher of this material are not responsible in any manner whatsoever for anyharm or injury that may occur through following the instructions in this material. The act¡vities,physical and otherwise, described herein are for informational purposes only, and may be toostrenuous or dangerous for some people. The reader should consult his or her physician beforeengaging in them.

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ACKNOWLEDGEInIENfSa a a a a a a o a a a a a a a a o a o a a a a a o a a a a a a a a o a a a o a a a o a

For those of you who have the Z-Health@ R-Phase Manual, you will find that theseacknowledgements look remarkably familiar. They should. While time flies by, those whoimpact and change our lives for the better stay remarkably consistent.

I would again like to thank my family and friends for their ongoing encouragement andunderstanding of my passion for teaching. I once wrote, "Living with a dream-chaser can be atest of will and endurance." This is still true. Thank you for having plenty of both.

Professionally, I would like to thank the following individuals for their inspiration and contributionto the development and evolution of Z-Health@. Through their brilliant insights, shared both inperson and via the written word, they have played pivotal roles in my personal andprofessional development. They are: Mr. Tony Blauer, Dr. Moshe Feldenkrais, Mr. Eric Franklin, Dr.Warren Hammer, Dr. Thomas Hanna, Dr. Keith lnnes, Dr. Vladimir Janda, Dr. Ronald LeFebvre,Dr. Craig Liebenson, Dr. Karel Lewit, Dr. George Roth, Dr. Mel Siff, Mr. Scott Sonnon, Mr. CharlesStaley, and Mr. PavelTsatsouline.

Finally, I would like to thank the thousands of athletes, health-care and fitness professionals,workshop participants, and patients who have helped the system grow and evolve. Thismanual is a direct result of your invaluable feedback.

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"Nature abhors a vacuLtffi, but fears immobilityeven more. Motion is a sign of life itself."

- Jean Pierre Barral

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Welcome To Z-Health@

lf Z-Health@ is a new word in your vocabulary let me briefly explain the system: what it is and whereit comes from.

Z-Health@ is an evolutionary system built from years of study and exploration in diverse scientificand medical fields. lt combines this research with ideas adapted from highly-skilled authorities, aswell as unique innovations and insights. The system is a powerful blend of:

. Kinesiologyo Applied Anatomy and Physiology. Biomechanical Diagnostic Training. Movement Neurology

o Eastern and Western Sports Science. Martial Arts Movement Skills. Ancient and Modern Dance. Gymnastics

Z-Health@ has only been taught publicly since June 2003. The foundations of the system, however,were laid many years ago. For the last eight years, the system has been under continuousresearch, and many of the foundational concepts are as old as the study of human physiology. Asa result, Z-Health@ is not a new fitness fad or a repackaged version of some other movementsystem. lnstead, it is a holistic and scientific approach to rehabilitation of injury and thedevelopment of movement excellence.

With that introduction, let's jump into the Z-Health@ Neural Warm-uprM.

The Z-Health@ Level l Neural Warm-up"

Let me begin by stating that this is neither a treat¡se on the Z-Health training philosophy, nor does itcover the scientific concepts that are the foundations of Z-Health. You can learn all about those,and what makes Z-Health so effective for rehabilitation, health enhancement and sportsperformance, in our Z-Health R-Phase Manual and DVD.

This training manual is designed with only two priorities in mind:

1. Io provide you with a stripped-down, back-to-basics, Z-Health workout that you can useevery day of the week, and,

2. Motivate you to do it!

Those of you who have the Z-Health R-Phase Reference Manual may have enjoyed the quote inthe very beginning. lt's one of my all-time favorites by a guy most of you have heard of - AlbertEinstein. He states:

"Everything should be made as simple as possible, but not simpler."

This is never more true than in the health and fitness arena! Z-Health was built and designed withthis concept in mind. As a result, basic Z-Health lS simple - but not easy. Our foundational trainingprogram, called the R-Phase series, was developed in an effort to create the fastest, mosteffective system possible for regaining joint health, coordination, agility and world-class movementskill. However, to complete the entire series, requires a daily investment of time (25-35 mins/day)

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and practice that not everyone is able to make. Because we are deeply comm¡tted to helpingpeople live better lives - this isn't acceptablel We want everyone moving and using Z-Health daily.

Through working with thousands of people, we've come to understand the challenges of time,attention, boredom and all the other interruptions that get in the way of daily training: ,what welike to call "real life". ln our effor[s to combat this problem, we were faced with two primaryquestions:

1. How do we streamline basic Z-Health?2. How can we design a faster training session that would pack at least 80% of the

effectiveness of the Z-Health R-Phase series ¡nto10 minutes of work?

The answer: The Z-Health Level 1 Neural Warm-uprM!

WHv Wnnnn Up?

First of all, don't let the name of this training program fool you - it's a workout in and of itself,However, as a warm-up it is designed to prepare your body to perform - no matter your "sport".The Z-Health Neural Warm-uprM is a great first-thing-out-of-bed routine, pre-sport preparation, aterrific getting-ready-for-yard-work session, and anything else! This training program is designed tostimulate all of your body's major systems quickly and efficiently.

In short, a great warm-up will make you faster, stronger, more stable, better able to perform,focused, sharp, agile and injury-resistant. Sound good?

OvrncoMING THr BIccEsT CHALLENGE

Dan John, a famous strength and conditioning coach, once said that the most importantINGREDIENT in success is "showing up." lt should come as no surprise then that the biggestCHATLENGE to success is the same thing -"showing up!"

Over the past seven years I have had the opporlunity to teach two different subjects around theworld - self-defense, and, of course Z-Health. I have devoted much of my life to finding,researching, learning and sharing the very best information available in each of these fields. Here'sthe fascinating part - the people who excel 90% of the time aren't the ones w¡th the greatestphysical or genetic gifts, but rather those with the greatest persistence.

When it comes to turning back the clock, getting rid of aches and pains, improving your agilityand body control, making your body stronger and more injury resistant, the Z-Health Neural Warm-up" is the best material that we can provide. The rest is up to you.

Do something today to help yourself commit to making the Neural Warm-up a parl of youreveryday life. Work hard to change your habits. Have your friends and family hold youaccountable. Keep a journal. Just do somethingl

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Another of my favorite quotes is:

"Ihe definition of insanity is to keep doing the same thing over and over while expecting adifferent result."

lf you aren't happy with where you are physically, you now have in hand one of the best toolsavailable to change that. Commit to doing something different and reap the rewards of your workand discipline.

DoN'T Bn¡nx THr Ruusl

Ok, let's get to the Z-Health Neural Warm-up Rules. Please note that we call them rules for areason - if you break them there are consequences! Don't do it. Practice well.

'1. Keep the number of reps low. Shoot to complete between 3 and 7 PERFECT reps.2. Move smoothly under total control.3. Never move into pain. Pain increases tension in the body which decreases efficiency and

leads to injury. Just say no to painl4. Keep your spine long during each movement. This activates the muscles that improve

posture and protect the spine.5. For sticky spots in your joints, move more slowly and add a few extra repetitions.6. Always start and finish in the neutral stance. (We go in depth on this in the R-Phase Manual)L Rhythmically flow from one motion to the next without pausing. Done well, the Neural

Warm-up looks like a kind of bizarre form of Tai Chi.B. Maintain total relaxation as much as possible.9. Never hold your breath.10. Synchronize your breathing with your movement. ln other words when the lungs are

compressed by motion - exhale. When the chest expands or opens up - inhale.1'1. Concentrate on constantly improving the quality of each motion. lt's your body - learn to

use it well!12. Remember that there is no substitute for perfect form. Check out our other products to learn

more about this.13. Make it fun - always - every single day!

READY, S¡T, Go

Now that you've made it through the reading part, it's time to get moving. Bruce Lee once said,

"You can't learn to swim if you don't get into the water."

There is no replacement for experience and you can't get healthier by simply reading this manual.You must do something with it. Here's your big chance - the same one you get every single day -to start something new. Are you ready? Let's get to ¡t.

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H EALTHSrcnoN OrvrThis section of the warm-up is composed of Z-Health R-phase movements.specific exercises will improve your coordination, agility and body control.injury-resistant and lay the foundation to perform better in daily life and inchoose to pursue.

Each of these joint-This will make you moreany activity that you

Kev Pontrs. Begin with Foot in Neutral. Slowly Roll to Full Outer Edge of

Foot then Back to Neutral.. Widen Your Stance then Roll to

lnner Edge of Foot. Pressure Should Be Felt Near the

Heel-Not Toward the ToesKeep Toes of Working FootFacing Straight AheadMaintain Long Spine Posture

Corømo¡'t Ennons

. Pressure Toward Toes-Not Heel

. Foot Flared Out

. Flexed Body Position

. Balance Problems-Can Performthe Drill While Holding on to Chair,Wall, etc. for Support

*Do Not Overstress the lnner Knee WhenTilting Toward the lnner Edge of the Foot

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Lateral Tilt Medial Tilt

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. Begin in Neutral Stance

. Reach Working Leg Back Behind the Body and CurlToes Under

. Use Knee Bend and Foot Position Behind Body toMobilize Foot Just Below the Ankle (Not the Toes!) in 3Positions:

1. Outside2. Middle3. lnside

. Once in Position, Perform 5-7 Small Pulses Fonruard toMobilize Foot Joints

Commo¡,t Ennons

o Rotating the Hipo Drifting from Strict Position to Neutral During Motion. Feeling Pressure in Toes and Not Up Near Ankle. Tightening Abs and/or Holding Breath. Raising/Shrugging Shoulders. Balance Problems-Can Perform the DrillWhile Holding

on to Chair, Wall, etc. for Support

Ilrusroe Toe Pul-l- M¡oole Toe Pull Oursroe Toe Pull

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. Remember Neutral Stance

. Perform Clockwise and Counter-Clockwise Circles

. Push Up Thru Stance Leg

. Keep Knee of Working Leg Locked

. Maximize the Range of MotionDuring Each Circle

Co¡u¡wox ERRoRS

. "Skipping" Ranges of MotionDuring Circles

. Flexed Body Position

. Tightening Abs and/or HoldingBreath

. Raising/ShruggingShoulders

. Balance Problems-Can Performthe Drill While Holding on to Chair,Wall, etc. for Support

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Key Porrurs

. Begin in Neutral Stance with Knees Locked

. Maintain Long Spine Posture Thru WholeMovement

. Do Circles Clockwise & Counter-Clockwise

. Relax and lncorporate Feet & Ankles IntoCircles

. Lock & Unlock Knees During Each Circle

CouuoN ERRoRS

. Forgetting to Lock & Unlock Knees

. Holding Feet & Ankles Tight

. Flexed Body Posture

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Kev Portrs. Begin in Neutral Stance. Push Up Thru Stance Leg. lnitiate Knee Motion with Hip. Do Circles Clockwise & Counter-Clockwise. Leg Flexed to 90 Degrees. Ankle in Neutral Position. Hips/Pelvis in Neutral. lmagine Heavy Weight on Foot

Co¡uttto^/ ERRoRS

. "Muscling" Through the Motion

. Tightening Abs and/or Holding Breath


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. Make Large Circles Moving ThruEach Position Shown Below

. Push Up Thru Heel of Stance Leg

. Maintain Long Spine

. Knee Locked

. Pelvis Stays ln Neutral

. Relaxed Face

. Ankle ln Neutral Position

. Abdominals Relaxed

Co¡w¡wow ERRoRs

. Knee Bends

. Pelvis Rotates From Neutral


. Sagging Out on Stance Leg


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Remember Neutral StanceKnees Slightly BentLeave Abs RelaxedKeep the Fulcrum of the Tilt at the Belt-lineBegin with Anterior/Posterior MotionThen lncorporate Lateral TiltsFinish With Full Cirdes-Clockwise &Counterclockwise

Co¡wutow ERRoRs

o lncorporating Low Back lnto Motion. Using Legs to Create Motion. Tightening Abs and/or Holding Breath. Excessive Tension in Upper or Lower

Body Musculature (Do Not Recruit ExtraMuscles)a

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Full Circle

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. Head and Pelvis Circle inOpposite Directions

. Easy Range of Motion (This isa Preparatory Movement)

. Knees Slightly Bent

CommoN ERRoRS

. Using Legs to Create Motion


. Excessive Tension in Upper orLower Body Musculature (DoNot Recruit Extra Muscles)

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Kev Pontrs. Begin by Tilting Lumbar Spine

Laterally (Run Hand Down OuterPants Seam)

. No Neck Tension

. Allow Head to Hang Freely

. Long Spine Throughout MotionNeutral StanceKnees Slightly BentExhale on CompressionAbdominals Relaxed

CommoN ERRoRS

. Lifting Head

. Sk¡pping Part of the Range ofMotion


. Moving Pelvis & Not Low Back

" Use caution in this movement. DONOT MOVE INTO PAIN!

Front Lumbar Circle

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Back Lumbar Circle

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. First Move Chest & Mid-backAnterior/Posterior

. lsolate Motion to Mid-Back asMuch as Possible

. Next Do Lateral Glides

. Perform in Both Directions

. Exhale with Compression

. Long Spine Thru Whole Motion

Co¡wmow ERRoRs

. Using Shoulders to Create Motion

. Using Low Back to Create Motion


. Tipping, Tilting or Rotating Trunk

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. Chin Stays Level

. Shoulders Do Not Raise

. Chest & Mid-back Do Not Move

. Lead Movement with Cheekbone

. Emphasize Moving the WholeNeck-Down to Shoulders

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Extending or Flexing NeckTightening Abs and/or HoldingBreathRaising ShouldersLeaving Neutral StanceRecruiting Upper Back Muscles

AnUPost Glide

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. Shoulders Relaxed

. Chest & Mid-back Do Not Move

. Do NotAllow Neck to Move lntoExtension

coM¡ttow ERRORS

. Tilting Head During Rotation

. Un-flexing Head During Rotation


. Raising Shoulders

. Flexing & Extending Mid-back

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Begin in Neutral StanceDo Circles Clockwise & Counter-ClockwiseElbow Must Stay Locked Thru EntireRange of MotionLoose FistTorso Faces Forward-Does Not TwistOnce Mastered lndividually, CombineThese Two Circles to Create a Figure 8

CouttwoN ERRoRS

. Elbow Unlocks

. Turning Head to Watch Arm/Hand

. Torso Rotates with Armo Tightening Abs and/or Holding Breath. Excessive Lumbar Lordosis During Back

Circle

Shoulder Front Circle

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. Elbow Must Stay Locked Thru EntireRange of Motion

. Loose Fist

. Torso Faces Forward-Does Not Twist

. Once Mastered lndividually, CombineThese Two Circles to Create a Figure 8

Com¡vtoN ERRoRS

. Elbow Unlocks

. Turning Head to Watch Arm/Hando Torso Rotates with Arm. Tightening Abs and/or Holding Breatho Flexing Body Foruvard During Bottom

Circle

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Shoulder Top Circle

Shoulder Bottom Circle

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. Do Circles Clockwise &Counter-Clockwise

. Arm at 45 Degrees

. Loose Fist

. Fully Flex & Extend Elbow

. Lock & Unlock ElbowCompletely on Each Circle

Commox ERRoRS

. Elbow Fails to Reach FullExtension

. Turning Head to Watch Arm/Hand


. Shrugging Shoulder

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. Move Wrist-Not Hand

. Arm Bent to 90 Degrees

. Elbow Held Close to Side of Body

. Hand Stays "Fixed" in Space-Forearm & Wrist Move Around theHand

. Loose Fist

Co¡wrwoN ERRoRS

. Moving Hand lnstead of Wrist

. Lack of Forearm Motion


. Raising Shoulders

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Kev Portrs. Begin in Neutral Stance. Begin with Palms Facing Toward

the BodyLead Motion with the Index FingerArm Bent to 90 DegreesElbow Held in Close to the Side ofthe BodyRepeat Only Leading Motion withPinky Finger

Com¡uoN ERRoRS

. Forgetting to Lead Movement WithEither the Index or Pinky FingerThroughout the Motion

. Flexed Head Position

. Bending Head to Watch Motion


. Raising/ShruggingShoulders

Hand Circl*lndex Finger Lead

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. Flexion-Close Fingers TightlyJoint by Joint-Then StraightenWith Wave Motion

. Extension-Fold All FingersToward Palm-Pull All FingersTight-Slowly Straighten Fingerslnto Extension

. Repeat with Thumbs

Co¡w¡woN ERRoRS

o Not Fully Flexing or ExtendingFingers


Finger Flexion Wave

Finger Ertension Wave

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. Jaw Stays Level

. Shoulders Do Not Raise

. Head Does Not Move

. Move Jaw SLOWLY Front-to-Backand Side-to-Side

Con¡mox ERRoRS

Extending or Flexing NeckMoving HeadMoving QuicklyTightening Abs and/or HoldingBreathRaising ShouldersLeaving Neutral Stance

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H EALTHSrcnoN TwoThis part of the warm-up provides a quick stimulation to your visual and vestibular systems. Byworking on eye muscle coordination and controlyou can help maintain your visual acuity andstrength. Secondly, these exercises challenge your balance - again preparing you for whatever is

to come.

Caution: Section 2 of the Neural Warm-up can, in some people, cause dizziness. lf this occurs, stopimmediately and do not resume this section untilthe feeling is gone. Make sure to practice slowlya nd progress gra d ua lly.

27

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. Head Does Not Move-Eyes Onlyl

. Move lndex Finger in LargeCircle- Follow Finger with Eyes

. Repeat in Opposite Direction

CO¡,IT¡øON ERRORS

. Moving Head-Not Eyes

. Not Remaining Focused on Finger


. Raising Shoulders

. Leaving Neutral Stance

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. Head Does Not Move-Eyes Only!

. Quickly Shlft Eye Focus FromClose Hand To Far Hand and ViceVersa

Co¡vt¡øou ERRoRS

. Moving Head-Not Eyes


. Raising Shoulders

. Leaving Neutral Stance

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S¡croN THnrrFinally we're ready to finish off the warm-up by challenging your nervous system and musculaturein a different way. By learning to maximize both muscular tension and relaxation you will makeyour body smarter and stronger. These isometric tension exercises will prepare your body and jointsfor "load" - the stress that comes from exercise or physical work of any kind.

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Begin in Neutral StanceMaintain Perfect Long Spine PostureGrip the Ground With Feet & ToesMaximally Tighten All Muscles in theBody Beginning at Feet and Moving UpThrough the BodyBe Sure To Lift Pelvic FloorDo NOT Hold Your BreathMake a Hissing Exhale as You AddTensionOnce Maximal Tension in All Muscles isAchieved-Relax Explosively.Repeat 10 Times

Co¡wtvtoN ERRoRS

. Flexing Body Forward-Losing LongSpine Position

o Breath Holding (This Gan BeDangerous!)

. Raising Shoulderso Failure to Fully Activate All Muscles. Failure to Relax Explosively

*Warning: Do Not Hold Your BreathDuring This Exercise. Stop lf You Become

Dizzy. Add Tension Gradually!

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Maximal Tension! Explosive Relaxation!

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Tur Z-H=nLTH@ LIVN l Nrunn WARM-UPTM

SuumnnY& EnERCISE Sreurntcr

The Basic Rules

Keep the number of reps low. Shoot to complete between 3 and 7 PERFECT reps.Move smoothly under total control.Never move into pain. Pain increases tension in the body which decreases efficiency andleads to injury. Just say no to pain!Keep your spine long during each movement. This activates the muscles that improveposture and protect the spine.For sticky spots in yourjoints, move more slowly and add a few extra repetitions.Always start and finish in the neutral stance. (We go in depth on this in the R-Phase Manual)Rhythmically flow from one motion to the next without pausing. Done well, the NeuralWarm-up looks like a kind of bizarre form of Tai Chi.Maintain total relaxation as much as possible.Never hold your breath.Synchronize your breathing with your movement. ln other words when the lungs arecompressed by motion - exhale. When the chest expands or opens up - inhale.Concentrate on constantly improving the quality of each motion. lt's your body - learn touse it well!Remember that there is no substitute for perfect form. Check out our other products to learnmore about this.Make it fun - always - every single day!

the Phase 1 Sequence

1, Feet - Medial & Lateral Tilts2, Feet - Toe Pulls - lnside, Middle, Outside3. Ankles - Full Circles4. Knee Circles - Closed - Both knees together - Remember to lock and unlock the knees5. Knee Pendulum Circles - Open Chain - One leg at a time6. Hips - Full Circles - Keep Pelvis Square1. Pelvis - Anterior/Posterior, Full CircleB. Lumbar Hourglass - Small and comfortable range of motion.9. Lumbar - Front Circle, Back Circle10, Thoracic - Anterior/Posterior, Full Circle11. Neck - Rotation, Lat Tilt, Anterior/Posterior, Rotating Figure B

12. Shoulder - Figure 8's - Anterior/Posterior, Top/Bottom, Side/Crossbody13. Elbows - Top Circles14. Wrist - Anterior/Posterior, Lateral Glide15. Hands - Figure 8's16. Fingers - Flexion and Extension Waves17. TMJ - Anterior/Posterior, Lateral18. Eye Muscles - Follow Finger - Full Circle19. Focal Changes - Close hand/Far hand Focal Switch20. Muscular Activation - Full Body X 1021. Relaxation in Motion - Light Bouncing and Shaking

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Z.HEALTH @

PrnroRMANcE Solunorus25110 8rH Pncr S

Drs Morrurs, WA 98198888-39 4-4198

ITToEzHEALTH.NET

WWW.ZHEALTH.NET

Dr, Eric Cobb is the founder and CEO of Z-Health PerformanceSolutionsrM, as well as a chiropractic physician, professional speaker,author and nationally sought-after trainer. He regularly consults withclients ranging from weekend athletes to international calibercompetitors in a variety of sports. Dr. Cobb also provides tailoredworkshops to physicians, professional trainers, therapists, coaches,athletes, and corporations in North America.

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Documents

Z-Health - Level 1 Neural Warm-Up