Working-In
You are your body’s greatest source of healing.
You own the power to Energize and Organize at Will.
Health has never been created through external input alone.
Never wait for progress again. Rely on the Power within.
Looking to get right to it? Here are free resources to start practicing now and continue for Life.
The basics - Chi Circles, Zen Swing, Tai Chi Ruler:
https://youtu.be/T0gl57jUk2c - Troy Casey, high level Chek Practitioner known nowadays as the Certified Health Nut, demonstrates three foundational life savings movements - the Zen swing, Tai Chi Ruler, and the Chi Gung push and pull, as taught to all Chek coaches early on in training. Nothing fancy or difficult here, just move and breathe, slowly.
https://youtu.be/YP9GI309o9E Troy Casey going more in-depth on the benefits of the Zen Swing.
https://youtu.be/WvaWrukuNiw Go deep with Paul Chek on the practice and benefits of Chi Circles.
Yogic 4-7-8 breathing “the relaxing breath” popularized in ‘the West’ by Dr. Andrew Weil.
Should be done by everyone everywhere throughout the lifespan. The most basic of practices. Almost no time and no commitment, and the benefits can be, for some, myself included, lifesaving.
Learn How: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
Learn more on why: https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
Foundations Training created by Dr. Eric Goodman
Foundations Training can either be working-in or working out, depending on what pace or intensity you go to. This video routine is definitely in the working-out category, but you can slow it down and breathe at your own pace after learning the movements. I felt it important to include Foundations Training and the Decompression Breath here because it is a fantastic modality for those not within driving distance of an effective chiropractor. It plays dual roles of getting people out of pain and acting as an energy balancing technique. I highly recommend getting the book, listed in the section below, to learn more techniques and be able to go at your own pace. https://www.youtube.com/watch?v=4BOTvaRaDjI - (put on .75 speed playback if need be, and remember to breathe)
Learn how to practice and design your own routines
Paul Chek’s Zone Exercises (chi gung based) - I strongly suggest you have a copy of his book that provides guidance on which movements are most effective for you as an individual. Find it here: (EMBH)
https://chekinstitute.com/blog/working-in-101-why-how-to-work-in/ This article gives three examples of Paul Chek’s own Zone Exercises from How to Eat Move and Be Healthy. In the book they are categorized into movements for removal of blockages and focusing of energy in different areas of the body. You will find practices grouped by vertebral sections and chakra centers. Also in EMBH, there are accompanying questionnaires that help determine each individual find which exercises benefit them the most for their specific needs. Discovering what Zones an individual should be focusing on and choosing Working-In movements that focus on those Zones is one of many basic components of programming in the Chek system.
True to Form - The official book on Foundations Training. Dr Goodman’s company also hosts in-person trainings and has an extensive library of subscription based foundations breathing routine videos. I personally used the routines outlined in his book for almost 2 years before expanding my own practice, and I believe the average person can use only the book for life, and so long as you are consistent, never cease to gain benefit.
Disclosure: The amazon links on this page are affiliate links that support FHI’s mission and offerings.
Deep dive into theories and principles
Two part video from Paul explaining a little of what is happening when we Work-In:
Two lectures from Paul, one on the Zone Exercises of Working-In, and the benefits of practice. Another on the principles and benefits of Tai Chi.