Exercise #16 – Qigong Warm-Up, Spreading Ch’i


 “We shape clay into a pot,
but it is the emptiness inside
that holds whatever we want.”

Tao Te Ching #11, Translated by S. Mitchell 


              Below is a short Qigong warm-up called Spreading Ch’i.  You can use this warm-up before you begin your exercise session to stimulate your energy and get your ch’i flowing.  This is particularly effective if the weather is cold or-now that summer is almost here-you’re in a building where the air conditioning is set too high for you.

 Exercise #16 – Qigong Warm-Up, Spreading Ch’i

Posture – Sit with your back braced against the back of your chair.  Sit up straight with your feet flat on the floor shoulder-width apart.

Benefits – This exercise will seem familiar because it is something we unconsciously and automatically do when we’re cold.  By gently slapping your thighs and arms, you will increase circulation in your limbs and distribute the ch’i throughout your body.

  1. Begin by crossing your arms.  Slap your arms gently from the elbows up to the shoulders and back down to the elbows again.  Do not try to time your breathing to the slaps.
  2. Sit forward on your chair so that you won’t hit your arms while you do this exercise.  Swing your arms out to the sides and then slap them against your thighs.  Continue to breathe naturally – not in time with your arm movements.
  3. Start with 36 slaps on your arms and 36 on your legs.

Note:  You may increase the pressure of your slaps or build up to a larger number but never to the point of soreness or bruising.


 Try the acupressure point, Shoulder Well, to increase your circulation.  If you are pregnant, press only very lightly.

  • This point is located on the highest part of your shoulder 1 to 2 inches outward from the base of your neck.
  • Press frmly on this point on either side of your neck for 30 to 60 seconds as often as you wish.  Remember-if you are pregnant, use only the lightest touch.

Don’t forget to take a drink of water at the end of your session or anytime you begin to feel thirsty.


This week’s featured blog: For a thorough and easy-to-understand explanation of the many benefits of exercise, click here: http://discoverandrecover.wordpress.com.

Featured Video: To augment your practice of the exercises in this blog, click on the following link for a short and effective seated T’ai Chi exercise video and follow along: http://www.youtube.com/watch?v=T5lxEvV9wag


 Related Health Topics and Fitness Products:

 Other Informative Sites and Blogs:

·     http://callierlibrary.wordpress.com

·     http://discoverandrecover.wordpress.com

·     http://www.post-polio.org

·     http://www.bottomlinehealth.com

·     http://www.dsusa.org

·     http://www.americanheart.org

·     http://www.msassociation.org

·     http://www.padcoalition.org

·     http://www.diabetes.org

·     http://www.arthritis.org


 ~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~


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