That warm up sounds like a beefed up version of the one I was talking about.
Wu style first warm up is sorta like this, only you make arcs from up above your shoulders to down on each side, then back up, in one quick jerk. I usually get every joint in my fingers, wrists, elbows and shoulders to snap when I do this. It feels awesome. You have to finish by holding your arms above your head and squeezing and releasing your fists a few times.
So you can squeeze the blood back into your arms from your hands.
Yes, posture holding is a very familiar training session for me. It's been done at every school I ever attended.
I found out I had quite a bit of tension in my right shoulder for some reason. After a day or two at the seminar I could barely lift my right arm, due to so much pain from the release of tension in that shoulder.
Then we started the sword seminar, and that really got the tension out of my right shoulder. Master Yang Jun had to tell me, "Shoulders down, elbows down", quite a few times the first day and a half or so.
Oh, who am I kidding? He had to tell me that the last five seconds of the seminar, too.
But the first day and a half of sword my right shoulder would not go down, for any reason.
The pain was unbearable for a while. I honestly thought I had done some kind of damage.
But after a few hits of advil and some judiciously applied ice did nothing to help me, I began to realise it was the release of tension that had caused me so much pain.
My neck, shoulders, upper back and chest, not to mention my waist, have all opened up quite a bit and I'm more relaxed than I have been since before my automobile accident.
I got quite twisted up from that, hadn't realized until just this past week how much tension my body was still holding from that, and it was years ago.
But I seen to be working through it more each day and I'm feeling much better.
I have more energy than ever.
I just got back from doing my second flight of 20, and I barely broke a sweat.
The fact that I'm using much more of my body to do anything now helps, I'm sure.
I can tell the difference, I'm making more body moves.
I still remember Master Yang Jun saying: "With waist, turn body.."
And "Waist, body, turning, one movement".
I did my best to do it like he did, and I seem to do everything a bit easier now.
I can't wait for the next seminar.
Wish I could make the Michigan seminar. Damn job!