Tai Chi Flexibility Exercises

Tai chi has evolved into a gentle form of meditative exercise. According to a 2006 study conducted by researchers at Stanford University School of Medicine, tai chi is a potent form of exercise that can improve balance, upper- and lower-body muscular strength and endurance, and upper- and lower-body flexibility.

Two Hands Hold Up The Sky

This warm-up exercise stretches the muscles in the upper back and waist, as well as the shoulders. Stand with your feet parallel, placed shoulder-width apart, with your arms hanging by your sides. Interlace your fingers, palms facing up in front of your abdomen. Inhale and slowly raise your arms overhead turning your palms up toward the ceiling. Slightly lean to the left, bending from your waist. Return to center. Slightly lean to your right, and return to center. Exhale as you return your arms to your sides.

Scoop the Sea and Look to the Sky

This uses visualization as part of the technique. As you perform the exercise, you think about scooping up seashells and then throwing them into the air. This exercise stretches your back muscles and your hamstrings. Step forward with your left leg turned out about 45 degrees. Bend forward from your waist over your left leg, as you reach down with both arms and make a scooping motion with both hands. Shift your weight back to your right leg, as you simultaneously lift your front toe off the floor and raise both arms over head, opened wide with palms open, as if tossing the imaginary shells into the air. Repeat the stretch with the right leg stepping forward.

Dove Spreads Wings

This exercise increases flexibility in your lower body as well as your upper back, shoulders and arms. Begin in the same leg stance as "scoop the sea," with one leg in front of the other. With most of your weight placed on the back foot, bring both arms in front of your chest with your palms facing each other, fingers pointing forward. Shift your weight to your back leg, open your arms out wide away from your sides. Keep your thumbs facing up and lift your front toes off the floor. Close the arms in front of your chest until your palms almost touch, as you simultaneously shift your weight to the front leg. Remember to inhale as you open your arms and exhale as you close them. Repeat the exercise with the other leg in front.