Some basic strikes are involved in this section. Main point is to access some shoulder movement and flexibility. In the sequence, your shoulders will be moving in all directions, with the exception of circling. This is a great way to start getting some shoulder flexibility and can be used as a warmup set of moves.
1. Left gum sow to side of hip, pressing hand
follow with right gum sow.
shoulders move down as low as possible
rest hands in lower back, relax the chest and open the back
2 double palm strikes to rear
shoulders move to rear and down, shoulder blades squeese and chest opens.
arms back to rest position, then circle to front of torso
3. double palms strike low to front
moving from rear strike to this one, the shoulders move forwards, then down. The back now opens ( shoulder blades wide apart, while the chest contracts inwards)
4. double lan sow,left arm on top, fence arm
shoulders move forwards
5. double side fax sow, poke to sides
shoulders move out, away from torso
6 Return to double lan sow, right arm on top
shoulders move in and forwards
7.Double Chum sow sinking arm( elbow)
shoulders forwards and down
8 Double Tot sow, lifting palms
shoulders push forwards and down, while forearms are lifting up
9. double jut sow, jerking arm
forwards and slightly down shoulder movement
10 Double bil jee, spearing arm
shoulders move forwards as much as possible
11. Double downward press
use only shoulder muscles, plus the 3 anchors here
12. Double lifting bent wrist
use only shoulders to lift
13. turn palms up, withdraw arms to sides
pull shoulders as far back as possible.
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