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 Undulation Break:  Customize Your Program!

Customizing Undulation Break™

You can customize Undulation Break™ to target parts of your body.  If your upper back and shoulders bother you the most, you can limit the program to undulations that target those areas or you can include those undulations more often.  The same is true for neck pain, low back pain, and hand and wrists including carpal tunnel syndrome.  There are even undulations that are most effective at reducing stress. 

These undulations are designed specifically for the upper back and shoulders and Thoracic Outlet Syndrome.

Easy Sway Arms Up
Reverse the Slouch
Barber Pole
Vertical Shoulder Circles
Fountain
Horizontal Shoulder Circles

These undulations are designed specifically for the neck:

Fountain
Nose Circles Right
Barber Pole
Vertical Shoulder Circles
Nose Circles Left
Head Waggle

These undulations are designed specifically for hand, wrist and arms and Carpal Tunnel Syndrome:

Sea Anemone
Easy Sway Arms Up
Octopus
Stress Shaker
Snake Arms
Horizontal Shoulder Circles

These undulations are designed specifically for the low back:

Fountain
Swing
Hip Hiker
Easy Sway Standing
Hip Hiker 1 (Standing)

These undulations are designed specifically to reduce stress:

Easy Sway
Easy Sway Standing Arms Up
Full Breath
Stress Shaker
Free Form 1
Easy Sway Standing
Free Form 2Head Waggle

To customize the program, follow these steps:

Look at the list of undulations that focus on the area you want to target: Upper Back and Shoulders, Neck, Hands and Wrists, Low Back and Stress Reduction.  You can either add these undulations in more often or you can remove the undulations other than those listed.

To add the undulations:

In the Options screen, click “Select Undulations” in the bottom right corner.  In the column on the left, highlight one of the undulations named in the list for your targeted area, then click an undulation in the right hand box and the arrow pointing to the right.  This will add the undulation in the left-hand column to the undulations just before the one you highlighted on the right.   You’ll have to highlight each of the exercises and click the arrow, one at a time. 

To remove the other undulations:

In the Options screen, click “Select Undulations” in the bottom right corner.  In the column on the right, highlight each undulation other than those named in the list for your targeted area and click the arrow pointing to the left.  You’ll have to highlight each of the exercises (other than those listed above) and click the arrow, one at a time.  This will remove them from your selected undulations and leave only the above listed undulations, which are recommended for the upper back and shoulders in the right column.

Contact Information: anita@anitahellerworker.com  425-765-2713

 

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