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 Solutions 25110 Bth Place South Des Moines, WA 98198

www.zhealth.net
All rights reserved. No part of ths book may be reproduced by any means or in any form whatsoever, nor may it be stored in a retrieval system, transmitted or otherwise copied for public or private use - other than as referenced material in articles and/or reviews - without the wrtten permission of the author.

Printed in Seattle, WA 3rd Edition April 2006

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Level 1 Photography by Chris Carson Photography - Austin, CarsonChris@mac,com

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The author and publisher of this material are not responsible in any manner whatsoever for any harm or injury that may occur through following the instructions in this material. The actvities, physical and otherwise, described herein are for informational purposes only, and may be too strenuous or dangerous for some people. The reader should consult his or her physician before engaging in them.

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

I would again like to thank my family and friends for their ongoing encouragement and
understanding of my passion for teaching. I once wrote, "Living with a dream-chaser can be a test 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 contribution

to the development and evolution of Z-Health@. Through their brilliant insights, shared both in person and via the written word, they have played pivotal roles in my personal and
professional 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. Charles Staley, 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. This manual is a direct result of your invaluable feedback.

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"Nature abhors a vacuLtffi, but fears immobility even 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 where it comes from.

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

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Kinesiology Applied Anatomy and Physiology Biomechanical Diagnostic Training Movement Neurology

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Eastern and Western Sports Science Martial Arts Movement Skills

Ancient and Modern Dance Gymnastics

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

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

The Z-Health@ Level l Neural

Warm-up"

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Let me begin by stating that this is neither a treatse on the Z-Health training philosophy, nor does it cover 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 sports performance, 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 use every day of the week, and, Motivate you to do it!

2.

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Those of you who have the Z-Health R-Phase Reference Manual may have enjoyed the quote in the very beginning. lt's one of my all-time favorites by a guy most of you have heard of - Albert Einstein. 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 with this concept in mind. As a result, basic Z-Health lS simple - but not easy. Our foundational training program, called the R-Phase series, was developed in an effort to create the fastest, most effective system possible for regaining joint health, coordination, agility and world-class movement skill. 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 commtted to helping people 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 we like to call "real life". ln our effor[s to combat this problem, we were faced with two primary questions:

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How do we streamline basic Z-Health? 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?

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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, a terrific getting-ready-for-yard-work session, and anything else! This training program is designed to stimulate all of your body's major systems quickly and efficiently.

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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?

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OvrncoMING THr BIccEsT CHALLENGE

INGREDIENT in success is "showing up." lt should come as no surprise CHATLENGE to success is the same thing -"showing up!"

Dan John, a famous strength and conditioning coach, once said that the most important then that the biggest

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Over the past seven years I have had the opporlunity to teach two different subjects around the world - 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's the fascinating part - the people who excel 90% of the time aren't the ones wth the greatest physical 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 agility and body control, making your body stronger and more injury resistant, the Z-Health Neural Warmup" 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 your everyday life. Work hard to change your habits. Have your friends and family hold you accountable. 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 a different result." you aren't happy with where you are physically, you now have in hand one of the best tools available to change that. Commit to doing something different and reap the rewards of your work and discipline.
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Ok, let's get to the Z-Health Neural Warm-up Rules. Please note that we call them rules for a reason - if you break them there are consequences! Don't do it. Practice well.

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Move smoothly under total control. Never move into pain. Pain increases tension in the body which decreases efficiency and leads to injury. Just say no to painl 4. 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!

2. 3.

'1. Keep the number of reps low. Shoot to complete between 3 and

7 PERFECT reps.

READY, ST,

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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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section of the warm-up is composed of Z-Health R-phase movements. Each of these jointspecific exercises will improve your coordination, agility and body control. This will make you more injury-resistant and lay the foundation to perform better in daily life and in any activity that you choose to pursue.

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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 Toes Keep Toes of Working Foot Facing Straight Ahead Maintain Long Spine Posture

. . . .

Pressure Toward Toes-Not Heel Foot Flared Out Flexed Body Position Balance Problems-Can Perform the Drill While Holding on to Chair, Wall, etc. for Support

*Do Not Overstress the lnner Knee When Tilting 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 Curl Toes Under Use Knee Bend and Foot Position Behind Body to Mobilize Foot Just Below the Ankle (Not the Toes!) in 3 Positions: 1. Outside 2. Middle 3. lnside Once in Position, Perform 5-7 Small Pulses Fonruard to Mobilize Foot Joints

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Rotating the Hip 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

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Remember Neutral Stance Perform Clockwise and CounterClockwise Circles Push Up Thru Stance Leg Keep Knee of Working Leg Locked Maximize the Range of Motion During Each Circle

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"Skipping" Ranges of Motion During Circles Flexed Body Position Tightening Abs and/or Holding Breath Raising/ShruggingShoulders Balance Problems-Can Perform the Drill While Holding on to Chair, Wall, etc. for Support

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Begin in Neutral Stance with Knees Locked Maintain Long Spine Posture Thru Whole Movement Do Circles Clockwise & Counter-Clockwise Relax and lncorporate Feet & Ankles Into Circles Lock & Unlock Knees During Each Circle

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CouuoN ERRoRS
Forgetting to Lock & Unlock Knees Holding Feet & Ankles Tight Flexed Body Posture

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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

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"Muscling" Through the Motion Tightening Abs and/or Holding Breath Flexed Body Posture

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Do Circles Clockwise & CounterClockwise Make Large Circles Moving Thru Each 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

. . . . .

Knee Bends Pelvis Rotates From Neutral Tightening Abs and/or Holding Breath Sagging Out on Stance Leg Flexed Body Posture

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Remember Neutral Stance Knees Slightly Bent Leave Abs Relaxed Keep the Fulcrum of the Tilt at the Beltline Begin with Anterior/Posterior Motion Then lncorporate Lateral Tilts Finish With Full Cirdes-Clockwise & Counterclockwise

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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 Extra Muscles)

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Remember Neutral Stance Head and Pelvis Circle in Opposite Directions Easy Range of Motion (This is a Preparatory Movement) Knees Slightly Bent

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Using Legs to Create Motion Tightening Abs and/or Holding Breath Excessive Tension in Upper or Lower Body Musculature (Do Not Recruit Extra Muscles)

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CommoN ERRoRS

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Begin by Tilting Lumbar Spine Laterally (Run Hand Down Outer Pants Seam) No Neck Tension Allow Head to Hang Freely Long Spine Throughout Motion Neutral Stance Knees Slightly Bent Exhale on Compression Abdominals Relaxed

. . . .

Lifting Head Skpping Part of the Range of Motion Tightening Abs and/or Holding Breath Moving Pelvis & Not Low Back

" Use caution in this movement. DO

NOT MOVE INTO PAIN!

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Front Lumbar Circle

Back Lumbar Circle

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Remember Neutral Stance First Move Chest & Mid-back Anterior/Posterior lsolate Motion to Mid-Back as Much as Possible Next Do Lateral Glides Perform in Both Directions Exhale with Compression Long Spine Thru Whole Motion
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Using Shoulders to Create Motion Using Low Back to Create Motion Tightening Abs and/or Holding Breath Tipping, Tilting or Rotating Trunk

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Lateral Glide

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Begin in Neutral Stance Maintain Long Spine Chin Stays Level Shoulders Do Not Raise Chest & Mid-back Do Not Move Lead Movement with Cheekbone Emphasize Moving the Whole Neck-Down to Shoulders

Extending or Flexing Neck Tightening Abs and/or Holding

Breath Raising Shoulders Leaving Neutral Stance Recruiting Upper Back Muscles

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Rotation

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Remember Neutral Stance Maintain Long Spine Shoulders Relaxed Chest & Mid-back Do Not Move Do NotAllow Neck to Move lnto Extension

. . . . .

Tilting Head During Rotation Un-flexing Head During Rotation Tightening Abs and/or Holding
Breath Raising Shoulders Flexing & Extending Mid-back

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Begin in Neutral Stance Do Circles Clockwise & CounterClockwise Elbow Must Stay Locked Thru Entire Range of Motion Loose Fist Torso Faces Forward-Does Not Twist Once Mastered lndividually, Combine These Two Circles to Create a Figure 8

. . . o .

Elbow Unlocks Turning Head to Watch Arm/Hand Torso Rotates with Arm Tightening Abs and/or Holding Breath Excessive Lumbar Lordosis During Back Circle

Shoulder Front Circle

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Begin in Neutral Stance Do Circles Clockwise & CounterClockwise Elbow Must Stay Locked Thru Entire Range of Motion Loose Fist Torso Faces Forward-Does Not Twist Once Mastered lndividually, Combine These Two Circles to Create a Figure 8

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Elbow Unlocks Turning Head to Watch Arm/Hand Torso Rotates with Arm Tightening Abs and/or Holding Breath Flexing Body Foruvard During Bottom Circle

Shoulder Top Circle

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Remember Neutral Stance Do Circles Clockwise & Counter-Clockwise Arm at 45 Degrees Loose Fist Fully Flex & Extend Elbow Lock & Unlock Elbow Completely on Each Circle
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Elbow Fails to Reach Full Extension Turning Head to Watch Arm/ Hand Tightening Abs and/or Holding Breath Shrugging Shoulder

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Remember Neutral Stance Move Wrist-Not Hand Arm Bent to 90 Degrees Elbow Held Close to Side of Body Hand Stays "Fixed" in SpaceForearm & Wrist Move Around the Hand Loose Fist

. . . .

Moving Hand lnstead of Wrist Lack of Forearm Motion Tightening Abs and/or Holding Breath Raising Shoulders

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Begin in Neutral Stance Begin with Palms Facing Toward the Body Lead Motion with the Index Finger Arm Bent to 90 Degrees Elbow Held in Close to the Side of the Body Repeat Only Leading Motion with Pinky Finger

. . . . .

Forgetting to Lead Movement With Either the Index or Pinky Finger Throughout the Motion Flexed Head Position Bending Head to Watch Motion Tightening Abs and/or Holding Breath Raising/ShruggingShoulders

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Begin in Neutral Stance Flexion-Close Fingers Tightly Joint by Joint-Then Straighten With Wave Motion Extension-Fold All Fingers Toward Palm-Pull All Fingers Tight-Slowly Straighten Fingers lnto Extension Repeat with Thumbs

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Not Fully Flexing or Extending Fingers Tightening Abs and/or Holding Breath

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Finger Ertension Wave

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Begin in Neutral Stance Maintain Long Spine Jaw Stays Level Shoulders Do Not Raise Head Does Not Move Move Jaw SLOWLY Front-to-Back and Side-to-Side

Extending or Flexing Neck Moving Head Moving Quickly Tightening Abs and/or Holding Breath Raising Shoulders Leaving Neutral Stance

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part of the warm-up provides a quick stimulation to your visual and vestibular systems. By working on eye muscle coordination and controlyou can help maintain your visual acuity and strength. Secondly, these exercises challenge your balance - again preparing you for whatever to come.

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

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CO,ITON ERRORS

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Begin in Neutral Stance Head Does Not Move-Eyes Onlyl Move lndex Finger in Large Circle- Follow Finger with Eyes Repeat in Opposite Direction

. . . . .

Moving Head-Not Eyes Not Remaining Focused on Finger Tightening Abs and/or Holding
Breath Raising Shoulders Leaving Neutral Stance

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Begin in Neutral Stance Head Does Not Move-Eyes Only! Quickly Shlft Eye Focus From Close Hand To Far Hand and Vice Versa

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Moving Head-Not Eyes Tightening Abs and/or Holding

Breath Raising Shoulders Leaving Neutral Stance

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Finally we're ready to finish off the warm-up by challenging your nervous system and musculature in a different way. By learning to maximize both muscular tension and relaxation you will make your body smarter and stronger. These isometric tension exercises will prepare your body and joints for "load" - the stress that comes from exercise or physical work of any kind.

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Begin in Neutral Stance Maintain Perfect Long Spine Posture Grip the Ground With Feet & Toes Maximally Tighten All Muscles in the Body Beginning at Feet and Moving Up Through the Body Be Sure To Lift Pelvic Floor Do NOT Hold Your Breath Make a Hissing Exhale as You Add Tension Once Maximal Tension in All Muscles is Achieved-Relax Explosively. Repeat 10 Times

. o . o .

Flexing Body Forward-Losing Long Spine Position Breath Holding (This Gan Be Dangerous!) Raising Shoulders Failure to Fully Activate All Muscles Failure to Relax Explosively

*Warning: Do Not Hold Your Breath During This Exercise. Stop lf You Become Dizzy. Add Tension Gradually!

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Maximal Tension!

Explosive Relaxation!

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The Basic Rules
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EnERCISE

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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 and leads to injury. Just say no to pain! Keep your spine long during each movement. This activates the muscles that improve posture 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 Neural Warm-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 are compressed 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 to use it well! Remember that there is no substitute for perfect form. Check out our other products to learn more about this. Make it fun - always - every single day!
1 Sequence

the Phase

Lumbar Hourglass - Small and comfortable range of motion. 9. Lumbar - Front Circle, Back Circle 10, Thoracic - Anterior/Posterior, Full Circle 11. Neck - Rotation, Lat Tilt, Anterior/Posterior, Rotating Figure B 12. Shoulder - Figure 8's - Anterior/Posterior, Top/Bottom, Side/Crossbody 13. Elbows - Top Circles 14. Wrist - Anterior/Posterior, Lateral Glide 15. Hands - Figure 8's 16. Fingers - Flexion and Extension Waves 17. TMJ - Anterior/Posterior, Lateral 18. Eye Muscles - Follow Finger - Full Circle 19. Focal Changes - Close hand/Far hand Focal Switch 20. Muscular Activation - Full Body X 10 21. Relaxation in Motion - Light Bouncing and Shaking
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B.

1, Feet - Medial & Lateral Tilts 2, Feet - Toe Pulls - lnside, Middle, Outside 3. Ankles - Full Circles 4. Knee Circles - Closed - Both knees together - Remember to lock and unlock the knees 5. Knee Pendulum Circles - Open Chain - One leg at a time 6. Hips - Full Circles - Keep Pelvis Square 1. Pelvis - Anterior/Posterior, Full Circle

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Z.HEALTH @ PrnroRMANcE Solunorus 25110 8rH Pncr S Drs Morrurs, WA 98198

888-39 4-4198
ITToEzHEALTH.NET
WWW.ZHEALTH.NET

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workshops to physicians, professional trainers, therapists, coaches, athletes, and corporations in North America.

Dr, Eric Cobb is the founder and CEO of Z-Health Performance SolutionsrM, as well as a chiropractic physician, professional speaker, author and nationally sought-after trainer. He regularly consults with clients ranging from weekend athletes to international caliber competitors in a variety of sports. Dr. Cobb also provides tailored

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