Shoulder Rotation with Eyes

1. Lateral movement: Spot an object in each extreme angle of your peripheral vision and move from one to the other alternately without turning your neck.

2. Up and down: Spot an object over your head, another one by your feet and go from one to the other without tilting your head.

3. Upper right corner of the right eye to the left corner of the left eye.

4. Upper left corner of the left eye to the right corner of the right eye.

5. Rotations: Follow a circle around the eyes very slowly and catch yourself when your eye balls want to skip an angle and go back and forth there until you have a smooth movement.

N.B.: Make sure you are breathing steadily from your abdomen and your neck is unlocked.

Fig. 16 Shoulder Rotation with Eyes

Shoulders

1.

Shoulder Rotations: Stand with feet a shoulder or hip width

apart in a relaxed manner.

a. Bring the shoulders all the way up to the ears

b. Then as far back as possible (Trying to touch the shoulder

blades together)

c. Then let them drop.

Repeat several times.

2.

Shoulder rotations + Front Arms Stretch

Stand with feet a shoulder or hip width apart in a relaxed

manner, arms extended forward.

a. Bring the shoulders all the way up to the ears

b. Then as far back as possible (Trying to touch the shoulder

blades together)

c. Then let them drop

d. Stretch all the way from the tip of the fingers to the spine as

if you were pulled forward by the fingers.

Repeat several times.

3.

Shoulder Rotations + Arms Stretch over the Head: Stand

with feet a shoulder or hip width apart in a relaxed manner,

arms extended over the head.

a. Bring the shoulders all the way up to the ears

b. Then as far back as possible (Trying to touch the shoulder

blades together)

c. Then let them drop

d. Stretch all the way from the tip of the fingers to the spine as

if you were pulled by the fingers from the ceiling.

23

Repeat several times.

4. Shoulder Rotations + Lateral Aarms Stretch

Stand with the feet a shoulder or hip width apart in a relaxed manner, arms stretched out laterally.

a. Bring the shoulders all the way up to the ears b. Then as far back as possible (Trying to touch the shoulder blades together)

c. Then let them drop d. Stretch all the way from the tip of the fingers to the spine as if you wanted to touch the walls in both directions at the same time.

Repeat several times.

The stretch happens from the tip of the fingers and involves all tendons, ligaments and faciae from the tip of the fingers to the spine. This is excellent for prevention and correction of carpal tunnel syndrome and tennis elbow.

Fig. 17 Shoulders

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Heal Yourself With Qi Gong

Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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