Posts Tagged ‘Degenerative’

Qigong For The Back

This is the second installment on the series of blogs dedicated to Therapeutic Qigong.  Practicing Qigong and Taiji promotes balance and wellness.  Each part of this series addresses a specific region of the body.  36 movements make up the complete series of Therapeutic Qigong.

Balance of our being is the result of proper nutrition, physical activity, and nurturing of the spirit.  Aside from implementing dietary practices for our physical well being, Qigong provides many levels of sustenance for the body and spirit.  Physically, range of motion and agility can be improved through the daily implementation of movement.  Spiritually, Qigong provides forms of moving meditation feeding the internal just as food provides the needed nutrition for our bodies to function.

B&W Qigong As we execute Qigong movements Four Elements of Qigong require our focus: Body – Breath – Sound – Mind.  Three of the four apply to the 36 movements of Therapeutic Qigong; body, breath, and mind.  Sound, although very important because they address organs as well through Medical Qigong, won’t be included in these movements.  I will address those in another future blog post.  Body training speaks for itself and moves below the surface into to organs, tissues, and circulation.  Improving balance, proper methods of standing, sitting, and even meditation involve the body.  The Breath, also vital, helps retrain our habits of breathing.  It’s been said if you want to know how to breathe, watch a baby breathe while they nap.  They engage their entire lungs and diaphragm, something our fast-paced world caused us to forget.  When we were much younger and unencumbered, we focused on the elements vital to our being. The slow movements of Qigong guide us back to caring for those vital elements.  It encourages slower and deeper breathing, engaging more of our lungs and diaphragm thus reducing stress along with its many negative affects.  Slow movements allow our Minds to integrate more with our bodies.  More oxygen moves through the body and thus more oxygen in the blood stream and on to other parts of the body.  Through our attention to proper breathing, scattered thoughts of the mind reduce and the bodily movements become more fluid, less encumbered. With this proper attention to the Body, Breath, and the Mind, Qi flows naturally with less restriction and balance is encouraged within our being.Qigong washing

Remember, any physical activity should be approached to work within your own abilities and limitations. If you cannot get the full range of motion at first, make it a goal and go as far as you can. If you have any health issues, concerns, or limited mobility consult with your doctor first before exerting yourself more than you should.  The practice of Qigong has been known to improve overall health for those with High Blood Pressure, Diabetes, Parkinson’s Disease, Muscular Dystrophy, Multiple Sclerosis, and Arthritis, among many other ailments.  It’s also effective for all ages and can compliment other sports activities such as Martial Arts, Weight Training, Running, and Aerobic Exercises to name a few.

The second series of six detailed in this blog address the back to help relieve various back problems including chronic issues related to back injuries, contusions, arthritis of the spine, soft tissue degeneration, disc problems, and muscle spasms relating to the back.

If you have questions, you may direct them to me through either this blog or through my websitehttp://www.eastwesthealingarts.org.  If you live in the Portland, Maine area, you’re invited to join in for not only Qigong classes, but also Taiji at the Maine Center for Taijiquan & Qigong.  The link is added here http://www.mainetaiji.com/, so you may visit the website for the class schedule and details on our studio.

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Therapeutic Qi Gong

Position 7 – Holding Sky and Side Swing

  1. Begin with feet shoulder width apart.  Breathe evenly through the body.  Unlock all joints.  Knees and shoulders relaxed.Interlock fingers in front of your body, inhale, raise hands up above your head as high as you can.  Arms straight.  Palms up.
  2. Exhale while you slowly bend your upper body to the left then return upright.
  3. Repeat step 2 with an inhale before bending to the left.
  4. Exhale while separating hands to side and down, eyes follow left.
  5. Repeat step 1.
  6. Exhale while you slowly been your upper body to the right then return upright.
  7. Repeat step 6 with an inhale before bending to the right.
  8. Exhale while separating hands to side and down, eyes follow right.

Important – Arms straight when fingers are interlocked above your head.  Keep hips still.  Do not swing upper body too fast.  Breathe evenly.  Keep weight in your center.

Position 8 – Tea Pot Push

Begin with feet shoulder width apart.  Breathe evenly through the body.  Unlock all joints.  Knees and shoulders relaxed.  Put fists on waist with palms up.  Take deep breath.

  1. Exhale and slowly turn your body to the left pushing right palm forward, left hand remains on waist like a “tea pot” shape.  Focus energy in the center of the right palm (Laogong Cavity {P-8}).
  2. Inhale and turn body back to center, bring right hand back to waist (in fist position palm up).
  3. Exhale and slowly turn your body to the right pushing left palm forward, right hand remains on waist.  Focus energy in the center of the left palm (Laogong Cavity {P-8}).
  4. Inhale and turn body back to center, bring left hand back to waist (in fist position palm up).
  5. Repeat above movements 1-4 once.

Important: Keep back straight when turning your waist, push hand with internal energy, exhale as you push, all your negative energy is going out through the exhale and your palm.  Inhale when you bring hand back, bringing back good energy.

Position 9 – Hip Rotation

Begin with feet shoulder width apart.  Breathe evenly through the body.  Unlock all joints.  Knees and shoulders relaxed.  Place hands on hips.

  1. Slowly circle hips clockwise; left, forward, right, and back 4 times.
  2. Slowly circle hips counter-clockwise; right, forward, left, and back, 4 times 

Important: Legs and back are kept straight.  Breathe evenly

Position 10 – Arm Raise Fly Down

Step to left, with feet shoulder width and 1/2 apart.  Breathe evenly through the body.  Unlock all joints.  Knees and shoulders relaxed.    

  1. Inhale and overlap, slowly raising hands up above the head with arms straight.
  2. Exhale and separate hands, until arms are straight on both sides at the shoulder level, palms up, eyes follow left.
  3. Slowly bend forward until body is at 90 degree angle to the legs, (arms are still outstretched to the sides). 
  4. Slowly bend more and move hands down, overlap hands.
  5. Keeping arms next to your ears, inhale and raise the body, arms and hands above the head.
  6. Exhale and separate hands, with arms straight at shoulder level and palms up, eyes follow right.
  7. Slowly bend forward until body is at 90 degree angle to the legs.  Move arms down and relax hands.
  8. Slowly roll up the upper body one vertebrae at a time.  Arms and hands are held loosely at your sides.

Important – Keep back straight at step 5.  Arms straight at steps 1, 2, 3, 5, 6, 7

Position 11

Lunge Position and Stretching to Side 

  1. Exhale, stepping to the left, turn to left bending left knee, and move right hand fingers straight, to left left on waist.  Right leg straight.
  2. Inhale, turn your body back to center, shift weight to center, legs straight, fists on waist.
  3. Exhale, turn your body to the right.  Bend your right leg and stretch left hand straight out to right. 
  4. Inhale, turn your body back to center position with legs straight, fists on waist, and weight on center
  5. Repeat 1, 2, and 3 above 
  6. Bring left foot back to center.

Important – When in the lunge position, remember to stretch hip to the maximum, keeping arms and back straight.  Breathe evenly.  Breathe out as you stretch out.  Breathe in as you shift your weight to center.

Position 12 – Reach Feet

Begin with Feet together

  1. Inhale, interlock fingers in front of the body and raise hands up above your head, palms facing upward, and arms straight
  2. Exhale slowly bending forward , them downward, as close to your feet as you can, arms straight all the way down.
  3. Release hands, and roll up to starting position with your body relaxed.
  4. Repeat 1-3 above

Important – Keep upper back straight when you are bending forward at step 2.  Upper body and arms move together.

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