Tai chi is a health-promoting exercise that aims to calm the mind and focus on balance and posture to help prevent illness and injury. Movements are performed slowly, with patience and control. Tai chi is best performed in a quiet area with enough room to move freely from one position to the next. There are a variety of tai chi exercises that stretch the lower back and help alleviate pain. The tai chi ruler is a basic exercise that is easy for anyone to practice.
Step 1
Stand with your spine straight, core muscles engaged, feet slightly less than hip-width apart and arms relaxed at your sides. Turn your left foot outward at a 45-degree angle and take a small step forward with your right foot. Your right foot should be in line with the center of your left foot.
Step 2
Hold a ruler, if you have one, lightly between your palms as you lift both arms slightly away from the sides of your body. If you are attempting the pose without a ruler, place your arms about 1 foot apart.
Step 3
Lift your arms out and up as you shift your weight to your front foot. Lift your arms in toward your body and down toward the floor as you transition your weight onto the back foot. Your arms should be positioned a couple of inches from your stomach.
Step 4
Keep circling your arms as you shift your weight. Move your arms as you shift from one side to the other. Each cycle should take only a few seconds. Repeat this pattern with each foot for several minutes.
Tips and Warnings
- Try to practice this stretch daily to alleviate lower-back pain. The exercise will improve circulation and improve the strength and flexibility in your lower-back muscles. Do not rush through the movements. Perform them accurately with concentration and precision.
- Maintain a tall posture without slouching. If you focus on maintaining a tall spine and not leaning forward, you will avoid unwanted pressure on your lower back. When you are shifting from one position to the next, do not lift your feet higher than a half-inch off the ground.
Things You'll Need
- Open space
- Comfortable, loose attire
- Flat-soled shoes
- 1-foot wooden ruler, optional
- Soft canvas shoes, optional
