Exercise Your Shoulder Pain-free
Translation You are standing in a straight position as shown in the previous picture, both fists are raised at the level between your shoulders and cheeks. Unclench both fists simultaneously, then the palms separate and move to opposite sides from the shoulders from up to the right, to the left and downward with a cutting movement. When they reach the level of the waist they stop. The fingertips face outside, the wrists butt the pelvic bone, the elbows are moved back into a prop-up position. You make a exhalation with the sound TI through the mouth.
SIT forwards on the edge of a chair letting the air pass across your back. Bend your knees and keep your feet flat on the ground. Keep the knees and toes vertically in line as this helps the circulation in the legs. With your back straight, relax your shoulders, close your eyes and your mouth (keep the tip of your tongue touching between the upper palate and the root of the teeth -if you close your mouth, everything should be in the correct position). Hold your hands in front of the Dantien, left hand on top for men and right hand on top for women (this is because the Qi flows differently for men and women), with the thumbs touching as if you were holding a small ball. Totally relax your body and choose one of the concentration methods. Then bring your mind to your Dantien and finally forget everything. (This exercise can also be done sitting in the lotus position.)
You can experiment with the Holding Down pattern of tension by contracting your abdomen, which will pull your sternum down, making your shoulders slouch and your head hang down Inevitably, your back will round, decreasing the lumbar curve causing the condition called kyphosis whereby the whole body assumes the shape of a question mark. This will eventually result in a noticeable amount of tension in the erector spinae and other muscles of the back and neck. It is as if the muscle groups of the front of your body were competing against the ones on your back, where the muscles of the front overpowered the back muscles and now the latter have to support the weight of the upper torso. Without holding that tension, your body would simply collapse.
Arms in front of you, palm up, as you exhale and gently round your shoulders forward (Figure 3-102). Inhale as you spread your elbows out to the sides and draw your arms back to your chest. Rotate your arms as they move so that they end up with the palms facing your chest. The arms and fingers should be in a straight line (Figure 3-103). As you exhale, press your hands down while keeping them in line (Figure 3-104). Repeat the entire movement ten times.
Stand with your arms hanging at your sides. Rotate your shoulders together ten times in one direction, then ten times in the other. Coordinate the movement with your breathing. It doesn't matter whether you inhale as the shoulders are moving forward or backward, as long as you are consistent. to support the trunk in a vertical position. The weight is on your shoulders and the upper arms, not on your neck. Hold this position for at least one minute, breathing slowly and deeply. This is known as the shoulder stand.
STAND still, with your legs as wide as your shoulders. Bend your knees and raise your hands as if you were holding a ball in front of your Dantien. Your palms should face your Dantien so that your Laogong points face your Dantien. Close your eyes and choose one of the concentration methods. Then relax.
During Zhan zhuang, shoulders' muscles are easily submitted to overexcited nerves. To verify it examine your shoulders if they are rigid, local muscles are stimulated. Check if your breathing is deep and natural, if your chest if feel suffocated, etc. If it is the case, first inhale slowly until your lungs are filled to capacity, enlarging your thorax, and after stretch your spine vertically and straight upward, and slightly swaying sometimes leftward or rightward, exhale slowly, at this time shoulder muscles are following the contraction of thorax during exhalation and just naturally relax.
Comments In the position SHAN MIAN ZI WU, raise up your elbows at the level of your shoulders and draw them aside a little. At that time your fists are drawn to the breast, the wrists touch each other as before. At the same time make a long inhalation through your nose. Then, the arms from the position before your breast start moving to both sides in horizontal plane with some strain. At the beginning of the movement the effort is explosive in character as if you tear a thick
Translation From the stance ER ZI QIAN YANG MA, part aside the toes of both feet a little, immediately descend the upper part of your body, (in this way) pass from the stance ER ZI QIAN YANG MA to the stance SEI PING BA FEN MA1. At the same time, raise your elbows forward, the palms of both hands (turn) up and move with flounces to a position above your shoulders and below the level of the ears. (Those actions) are accompanied by a sound E (as in bed ). The flounces (with your arms) are continuously executed many times. You stare ahead.
This exercise promotes the flow of Qi and blood in the Three Yin and Yang Channels of Hands, relieves swelling and pain, and lubricates the joints. It is recommended for conditions such as aching, pain, and numbness of the arm and shoulder, and sprains and weakness of the limbs. To treat arm and shoulder pain, do this exercise together with other methods such as flexing, stretching and rotating the shoulders, elbows and wrists. Points for Attention
Jim had suffered back problems for many years. He had done serious damage to both ankles and knees and he suffered shoulder injuries that over time greatly limited his range of motion. It was impossible for me to keep playing ball, Jim says. I really couldn't stay on my feet. I'd dribble down the court and all of a sudden I'd lose my leg strength.
Practice during each session then gradually increase to 20, 30, 40 minutes up to a maximum time of one hour. In the first one or two weeks, your shoulders, knees, legs, all joints, waist, back, etc.may reveal some different reactions of tiredness or pain which should progressively disappear after two or three weeks of daily training. There are principally 24 forms in standing posts which can be divided in three groups Assisted standing post, Basic standing post, Four limbs standing post.
Relaxing the Shoulder's With your feet shoulder width apart, slowly raise your arms as if lifting a ball. Breathe in with the upward movement. Turn your arms outwards and gently lower them back to the start, breathing out. Don't hunch your shoulders or stiffen your arms. Make at least 30 complete circles with your arms. Stand still with your feet shoulder width apart. Relax your knees, belly and hips. Let your shoulders naturally ease downwards. Your arms hang loosely by your sides. Your fingers are slightly apart, naturally curved. Lower your chin a little and relax your neck. Look forwards and slightly downwards. Breathe calmly through your nose. I. Holding the Belly With your feet shoulder width apart, slightly lower yourself as if resting your bottom on a large ball. Bring your hands in front of your lower abdomen as if gently resting a large ball against your belly - or as if you had a very large belly on which your hands are happily resting. Your fingers are gently spread apart...
Sit cross-legged on a bed or upright on a stool. Pull in the chest and keep the spinal column straightened. Keep your neck straight (by picturing a light object on the head) and your shoulders relaxed. Close your eyes slightly and stick the tongue against the palate. Breathe evenly and concentrate the mind. Use abdominal respiration at first and then change to reverse breathing when you become familiar with the exercise. Respiration should be adjusted so that it is fine, gentle, soft, and long. Concentrate the mind vaguely on the Dantian. The movement of the abdominal muscles should be coordinated along with the breathing, which should feel lively and at ease. After a certain period of training, you may feel a kind of warmness in the Dantian, which will increase in intensity as you practice. When enough warmth has been accumulated, a flow of the hot Qi can be felt. With your mind, follow this energy from the along the Du Channel via the acupuncture point Huiyin (Ren 1) and the coccyx,...
Stand with your feet a shoulder-width apart, toes pointing forward, either parallel, or turned slightly outward. Let your hands hang loosely by your sides and drop your shoulders. Imagine that, like a puppet, your whole body is hanging, suspended from your head. A string holds your head from a point at the top of your skull, directly in line with the tips of your ears. Feel yourself sinking down, relaxing, as you hang from the string. Let your arms hang loosely. Drop your shoulders and your elbows.
This last exercise is done best lying on your back with legs extended and hands at your sides. Breathe normally and relax. Inhale and feel your body expand. As you exhale, make the Triple Burner healing sound and visualize a large soft roller or gentle loving hands rolling over your body from your shoulders to the top of your thighs, pressing out any negative feelings. Breathe normally and bring your mind back to the starting position. Relax, inhale and feel your body expand with wonderful glowing health. With each outward breath, silently make the Triple Burner healing sound and feel the roller gently press, releasing all unhealthy Qi energy from your body. Feel light, clean, refreshed and free. Repeat exercise as needed. When you are finished, remain in resting position, relaxed and breathing normally. Keep your eyes closed and allow your being to feel cleansed whole and healed. Feel renewed and in harmony with your deeper self and the universe. Feel strong, free and at peace. Light...
If you have not succeeded in sensing qi yet, try this Hold the Vital Ball in both hands and bend over, bringing your head toward your knees. Isn't your body more flexible with it than without it Perform the Reflection of Qi Muscle Power test, or observe your breathing. Isn't your breathing smoother with the Vital Ball If your shoulders were stiff before, no doubt they feel better after the exercise. If you are able to control qi energy, rotate the Vital Ball clockwise above a drink or an item of food. You can use the Vital Ball to change the taste of food this way. It can heal pain too. Just turn it clockwise over the painful part of the body. If you are already able to sense qi well, try performing the Microcosmic Orbit method while holding the Vital Ball. Your movement and the flow of your qi will be smoother than before.
Now we are standing at the entry to Emptiness. I am calling step 5 the samadhi of non-thinking. If you can visualize finger-counting for ten rounds, step 5 will be easy. After practicing step 4 in the three-dimensional television of the brain, all you have to do is abruptly switch the television screen off. This may be easier if you inhale once deeply and then exhale very deeply (in the Raku-raku breathing method described in Chapter III), with your shoulders relaxed and buttocks slightly tightened. In this stage, although the brain is functioning coherently, you should not be thinking of anything. You may feel as if the inside of your brain is blank. Descriptions of this stage differ from one person to the next. After you complete this stage, perform step 4 again and you should be able to enter deeper samadhi (Figure 23-3), but this time you are conscious. Then, turn off the television again for even deeper samadhi of non-thinking. Step 7 is to repeat samadhi under conditions of...
Rest the backs ofyour hands on the flesh just above your hip bones on either side of your lower back. Shakeyour whole body by bouncing gently up and down from your knees. Your feetstay flat on the ground. Make sure your shoulders and elbows are completely relaxed so that their weight rests on the backs ofyour hands. You will feel your hands pleasantly massaging your lower back.
Step to the right, feet shoulder-width apart. Rise up onto the balls of your feet and raise your arms above your shoulders, palms up. Hold your breath for a few seconds, then sink down into a low squat, bringing the arms to shoulder level. Jump into the air while circling the arms up and around and down in front of the Dantian. Start shaking your whole body, bouncing about and breathing into the Dantian with Heng If (Hung) breaths. Take in the lineage and Universal Qi via the pores of your whole body. Use Heng on the out-breath to concentrate Qi in the lower Dantian. As you move faster and faster, the ball sun of your Dantian becomes denser and denser.
Translation From the first position JIAN LI - Greetings continue the execution. Both hands are clenched into fists, turned before you (with the centers of palms) back. Do not stick out your breast, do not raise your shoulders, look straight forward, both legs are upright. Pay attention to concentration of force LI in both thighs, the head is as if a cap weighing 1000 jins1 lies on it. The mouth is closed, breathe in and breathe out through the nose three times, maintain stable posture, (then) arms will do the next movement.
After you have done the movement ten times, extend the movement up to your shoulders (Figure 3-11). Inhale when you move your shoulders backward and exhale when you move them forward. The inhalation and exhalation should be as deep as possible, and the entire chest should be very loose. Repeat the motion ten times.
Straighten your neck and keep your head upright. Imagine your head touching Heaven with the Tianmen fj (Heavenly Gate, GV20) open. Put the tip of your tongue on the tooth ridge behind your teeth. Close your teeth and mouth. Keep your shoulders down, your arms relaxed, and your armpits open. Open your hands with fingers straight. Close your eyes with eyelids relaxed. Take your eyesight within. Listen within to sense the Q state.
Translation The position of the torso is straight. Your shoulders and your arms form a straight line, left and right arms sink down, both palms turn to the position ZHU QIAO - The pearl bridge . You strain the thorax and at once both pearl bridges very slowly pull to the shoulders and take place between your shoulders and ears. (Then) utter SI , (at the same time) The pearl bridges are slowly stretched to the left and to the right. The movement is made three times. position the strain in the sinews will grow. Then slowly pull your hands to the shoulders, at the same time you breathe in through the nose. That phase of the movement is shown in the picture. After it draw your palms to both sides at the shoulder level slowly, with some effort. The movement is made together with an exhalation through slightly parted lips and a low hissing sound SI . Imagine that you try to move apart cliffs in a narrow cleft. Then while breathing in, slowly pull The Pearl bridges to your shoulders. Execute...
Resume your Natural Stance once again and swing your arms back and forth loosely by undulating your pelvis. Keep your shoulder muscles totally relaxed. Imagine your arms to be ropes attached to your shoulders, animated only by the motions of your torso. Explore your ability to rotate both arms forward and - after several revolutions - backwards in a windmill motion using a wave flowing from the pelvis up the spine into the arms. The shoulder muscles should not get tired doing this as long as you are not using them to rotate the arms. Another interesting experiment you can do here is about pronation and supination of the arms. You will likely notice that if you turn your palms backwards, it is hardly possible to rotate the arms fully around your shoulders. Pay attention to the flow of energy in your arms and compare the feelings before and after this exploration. If you wish to have more energy available in the hands for your creative endeavors, give particular attention to the ways...
On the next four pages, you will learn how to move between the two positions you have just learned The Dragon and Holding the Tiger. Before attempting to do this, you should have practiced the two postures thoroughly until you can remain stable and relaxed in both. Before starting this sequence, you must do the preliminary exercises that loosen your shoulders, hips and knees (pages 20-25).
Inhale and turn your palms to the rear while rounding the shoulders forward and slightly arcing in your chest (Figure 3-99). As you inhale, hold up your anus and Huiyin cavity. Next, exhale as you turn your palms forward. As you do this, draw your shoulders back and relax your anus and Huiyin cavity (Figure 3-100). Remember, in all of these movements both the Yi and the actual action begin in the feet, pass through the chest, and finally reach the fingertips. Repeat the movement ten times.
Comments After delivering a double blow BIAO your hands return to the position above your shoulders to the level a little lower than your ears again. However, this time the centers of your palms are directed forward, elbows are drawn to both sides and a little back, all fingers are straight with some effort and spread wide. Make a breath-in through the nose
Q In the Balancing Gong Movement, Roc Extends the Wings, why is there a slight bouncing motion as you close and open your arms A This is not really a bouncing motion, what you can see is the energy of the movement changing. As the arms close, you need to relax your shoulders to let the Qi go to the back, otherwise the Qi will be blocked and stay in the hands. When you open the arms, you start the movement from the kidneys and your upper body will not be tense.
Slowly raise your arms into the posture, Holding the Ball (page 13), and rest in that position for a minute, ensuring that your shoulders, chest and elbows are relaxed. Then gradually raise your arms until your middle fingers are level with your eyeballs. As you do this, be careful not to hunch your shoulders or tighten the muscles in your chest or upper arms. You should feel as if your arms floated up naturally. Allow the distance between the fingertips of your two hands to increase slightly to approximately the width of your shoulders. Your fingers should be gently opened so that there is space between each of them. Your thumbs should be slightly raised, but not tense. As you hold this position, feel the relaxed curve of a large open circle from your fingertips down to your toes. Keep your eyes open and breathe naturally through your nose. This position is much more powerful than anything you have practiced before and takes time to perfect. Your shoulders or arms may tire after a...
This exercise should be performed with light, relaxed movements. It is as if you are gently bouncing a balloon with your hands to keep it in the air. Make sure your hands lift higher than your shoulders and that the back hand's Hegu point keeps facing the Huantiao point on the buttock to smooth the Gall Bladder Channel. This movement is good for the spirit, blood pressure and mind balance.
Bring them to just above your head and then slowly drop In the end we need to gather the Qi from nature around us them down in front of your face, pass down your shoulders, and bring it to the Dantian. The heavy negative Qi will drop to chest stomach and finally come to the area of the Dantian, the ground, so we must allow the Qi to sink from the top to the so your Laogong points face it. bottom. So you gather Qi with both hands and allow it to sink
Before practicing The Dragon, which opens the energy pathway of the spinal column and stimulates your central nervous system, you must do the warm-up exercises that loosen your shoulders, hips and knees (pages 20-25). Then stand in Wu Chi for five minutes, working on inner relaxation and establishing a deep connection with the energy of the earth.
Explore the mobility of your shoulders and their connection with the lower body. Roll both shoulders forward, using the undulation of your pelvis to send a wave up your spine that moves the shoulders. After a few repetitions, reverse the motion and roll both shoulders backwards still keeping your arms relaxed at your sides. Notice that this backwards motion is similar to rowing a boat, less the movements of the arms. Naturally, rowing a boat requires a continuous expenditure of energy, and rowers have to use the muscles of the entire body. If rowers only used their trapezius muscles, they would quickly tire. Now roll your shoulders one following the other forward. Let them accomplish this motion without any muscular effort by merely shifting your weight from side to side and rocking the hips alternately up and down. Reverse the movement and roll the shoulders one following the other backwards. This is an excellent exercise for the muscles of the upper back, because they get engaged in...
Reverse the complete movement to the opposite side. Start gradually until you feel comfortable with the full action. Then develop a continuous motion from side to side, averaging one knock a second. Your shoulders are relaxed. Breathe naturally. This exercise releases tension in your shoulders and the upper muscles of your torso. The posture strengthens your Tan Tien and develops power throughout your legs. As your arms rotate like the blades of a propeller, the motion boosts your circulation and extends your Chi from your torso through to your hands.
Stand with your legs spread just a bit, so that they are the same width as your shoulders, and with your toes pointing slightly inward. Release any tension from your heels, knees, and the tops of your thighs. Keeping your back straight, breathe in and pull your chest up. Your arms should be at your sides and your fingertips aligned, as you then relax, so that your arms are not lying flat against your trunk, but are hanging free. When you feel qi enter and settle into the balls of your feet, concentrate on absorbing that qi like water from the earth straight up into your arms. When the qi reaches your shoulders, you should feel the weight leave your arms. At that point, raise your arms out horizontally and continue to breathe naturally for a while.
When you do relaxing exercises in standing postures, you can put both wrists on your hips or buttocks area on both sides of your body. It will be easy to relax your shoulders and arms in such position. Elbows are pointing outward. This posture is better than the one with arms hanging loosely, especially when you do it for longer time, because you can avoid too much pressure on sides of your ribs cage. Raise your arms, your palms at navel or lower abdomen level, insides of palms directed upward. Remember not to raise your shoulders. Elbows pointing outward, arms as if embracing some big ball, palms as if supporting it from below. If your feel tiredness or pain in your shoulders, you can put your wrists on your thighs, and let your arms and shoulders relax more.
When you sit at your desk, you should sit in the middle, keep your back straight and your shoulders relaxed. If you usually bend your back and stick your head forwards then you will have back problems. Not only this, you will also have lung and heart problems and your shoulders will be tense. Of course, if you are not healthy, how can you do well at your work
When you sit erectly for meditation, be sure that the sitting bones of the pelvis are directed straight down into the chair seat. Tucking the chin slightly will align your spine and give a gentle pull to the spinal cord. Then energy will flow more easily into the back portion of the Microcosmic Orbit. If you find that placing your hands in your lap causes your shoulders to roll forward or your upper back to become uncomfortable, place your hands on a thin cushion or folded blanket in your lap to alleviate this. When your Chi flow is strong, this will no longer be a problem. (Fig. 4.10)
Before exploring alignment of the arms, ask your partner to pull your arms down by the wrists, as you stand upright. Notice the difference in the amount of tension in your shoulders and upper back when the palms are facing forward versus when they are facing backwards. Since the palm is the front of the hand (the back of the hand is obviously its back), it makes a difference whether it faces forward or backwards. In Qi Dao, we say that when the backs of your hands are Supination (turning the palm forward) can be experienced without contracting the shoulder muscles, but rather allowing your shoulders to relax. After experimenting with all the possible options, notice which alignment of the arms feels more natural for you and allow your body to follow your insight.
Making sure that you are in your Natural Stance, explore the range of motion of your shoulders by bringing your hands towards each other behind your back reaching over with one arm over your head and the other one down and around your torso. If you have any difficulty grasping the fingers behind your back this way, use a stick to inch your hands towards each other till you reach the limit of your range of motion. See if you can keep your body mass Centered by distributing equal weight on each foot. It can be useful to imagine that you are doing this exercise on ice, or any slippery surface, where it is crucial to maintain your balance. When you are ready, alternate the positions of the arms and reverse the direction of rotation. Notice whether one of your shoulders is tighter than the other, thus calling for more attention. In many cases, pain in the shoulder muscles (especially anterior deltoid) can be attributed to the excessive pronation of the arm, which often contributes to...
You can use your training to counteract the effects of stressful situations. When you feel stressed, sit up or stand for a few minutes, gently straightening your spine. Let your center of gravity sink downwards. Relax your shoulders. If you are sitting in a meeting, imperceptibly rest your hands a fraction of an inch above your thighs, thus doing a little secret, impromptu Zhan Zhuang practice. If you work at a computer, take a break on the spot sit up, eyes slightly downwards, hands resting just above your desk. In difficult encounters with people or in pressured environments, adopt a stable, correctly aligned posture. Use your mind to practice inner relaxation, releasing tension in your shoulders, back and belly. Visualize your body as being like a large tree, mountain or pyramid, with a firm, heavy base - enduringly unshaken through all conditions. The winds of impatience, anger or fear blow across you like passing storms. The power of your inner work will not only protect you in...
For the five Da Cheng Chuan movements in this part of the book, you need to work at releasing any residual tension stored in your joints. This is essential because it is such tension that will constrict the full movement and block the flow of energy. This exercise concentrates on freeing up your shoulders and hips. Start with your feet shoulder width apart. Settle down and do your best to relax your shoulders, chest, back and hips. If you are feeling a little tense, first do the three preliminary exercises that loosen your shoulders, hips and knees. These are explained in Part One (pages 20-25) Opening the Inner Gate, Arm Circles and Knees Up.
Place the fingertips of both your hands on the wall at the level of your shoulders. Spread your fingers apart so that there is a comfortable space between each of them. Make sure the tips of both your thumbs are also touching the wall. Gently curve each finger and thumb as if they were surrounding the surface of a bowl. This naturally causes your palm to curve slightly as well.
This is one of the full Taiji Quan movements. If you have done Taiji Quan before it will be easy, but if you are new to it you could move one hand first, then the other and finally both together. Once you get used to the movement you will like it because the sensation of Qi is very strong. Practising it will make your shoulders and neck flexible and you will lose weight. Because your hands are passing your chest it is also good for your lungs and heart. The more you move, the more you will relax - everything becomes very easy and harmonised. So, finally, it is good for reducing stress and panic. (This exercise is shown from the side for clarity).
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