Chi Kung List Of Twisting Exercises

Chi kung, also known as qigong or tai chi, is an ancient Chinese form of exercise commonly performed by millions of Chinese on a daily basis. A low-impact exercise, the movements and patterns of chi kung promote balance, stability, flexibility and strength.

Benefits

Various movements of chi kung help maintain spinal strength and range of motion, especially exercises that twist or rotate the trunk. Chi kung increases balance and stability and increases flow of blood and energy throughout the body for optimal health and function.

Warm-Up Twist

Beginner chi kung exercises are easy to do, promoting movement, blood flow and loosening of muscles. A simple waist twist exercise serves to warm up the spine while offering a gentle twisting motion from side to side. Perform this exercise by standing with your feet shoulder-width apart. Place your weight on one foot, then the other while gently swinging the arms in the opposite direction, twisting slightly so your hands fall behind your back at the twist. Your shoulders remain facing forward. Keep your hips facing forward and your knees soft throughout this warm-up exercise. Do this twisting movement for one minute.

Cervical Twist

The upper-torso twist focuses on the cervical and upper thoracic areas of the spine, offering a gentle twisting exercise that relieves tension and promotes movement and range of motion of the shoulders. Start this exercise by lifting your hands with elbows bent in front of you. Place your loosely fisted hands facing each other 5 inches away from your chest at the level of your chin. Your forearms should be parallel to the floor. Gently twist your upper body only to the right until you feel the pull at the bottom of your right shoulder blade. Pause for a moment and then twist to the other side. Repeat this back-and-forth motion for several minutes.

Standing Spinal Twist

The standing spinal twist can be done anytime during your busy workday for stress relief and relaxation. Stand with your feet slightly wider than shoulder-distance apart and knees slightly bent. Inhale, exhale and turn the upper body from side to side, allowing your arms to dangle loosely and follow the direction of your body. This is a deeper spinal twisting exercise that involves turning the shoulders behind you as you twist. Gradually increase the twisting motion, turning the hips as you turn while the knees continue to remain soft and facing forward. Look behind you as you twist, feeling the upper arms, hands and fingers heat up with a flush of blood.