Qigong, the martial art that focuses on energy and movement in the body, is purported to help with a variety of ailments. One of these ailments is decreased bone density. Qigong practitioners claim the form not only builds bone through movement, but also through the proper aligning of energy in the body, enabling organs and systems to do their jobs properly. Although not scientifically proven to increase bone mass, qigong has become a common adjunct therapy for certain diseases, including osteoporosis.
Shoulder Shrugging
According to Deborah Davis in the book, "Women's Qigong for Health and Longevity," shoulder shrugging is the best qigong movement for increasing bone density in cases of osteoporosis. Simply raise your shoulders while inhaling and squeeze them tightly for several seconds, then release as you exhale. Repeat several times. This exercise can be performed once or twice a day, and stimulates the brain to send calcium to the bones to build more bone mass.
Eight-Brocade Kidney Posture
The eight-brocade kidney posture is another qigong movement than can help to increase bone density according to Davis. Begin by exhaling and bending at your waist and touching the "bubbling spring" point on your feet, located in the middle of the ball of your foot. Then inhale as you relax slightly in this position. Pull your toes toward your head as you exhale, keeping your arms straight while rounding your back. Hold your head up slightly, looking up without straining while inhaling, then exhale as you straighten back up and hold you arms above your head in an oval shape. Repeat three times.
Healing Sound for Kidney
In the book, "Qigong for Staying Young," Shoshanna Katzman recommends practicing the healing sound for kidney movement to improve bone health. This is due to the Chinese medical perspective that the kidneys rule the bones and bone marrow. Begin by sitting upright in a straight-backed chair with your feet flat on the floor. Bring your focus to your kidneys and take a soft inhalation. As you exhale, make the sound "hooo" as if you were whispering. Repeat this breath work at least three times.
Fluffing White Clouds
Katzman also recommends the qigong movement called "fluffing white clouds" for the proper alignment of the spine, which is an important way to increase the density of the bones in the spine. Stand with your feet parallel, arms hanging at your sides and knees slightly bent. Inhale, straightening your knees and lifting your hands to shoulder height in front of you, with palms facing upward and elbows slightly bent. Exhale, turning your palms down and returning them to the original position. End with elbows slightly bent, with hands out and facing downward as if gently patting white clouds. Repeat 10 times.
References
- "Women's Qigong for Health and Longevity"; Deborah Davis; 2008
- "Qigong for Staying Young"; Shoshanna Katzman; 2003
