Joints exercises Online tutorial covering Chi Gun warm-up (Joints Gymnastics). Beginners and advanced readers will find it equally useful.

All contents of this site is provided strictly on the AS IS basis. The author should not be held responsible for any negative effects that may result from reading or applying the information or using software provided here. The author does not make any medical, financial or other claims - all statements are author's opinions ONLY. Use your own judgment. Visibility is very important for this site. If you like it please link to this URL or use our online form to add your reciprocal link. Learn more about reciprocal links Joints exercises Introduction You can find exercises from this set in many places, all around the world. Athletes use them in Europe and USA. Chinese Tai Chi students do them as a warm up routine. Aikido schools in Japan use them, and even yoga people do some of them. So we can assume, that it is powerful. Yet, if you visit rehabilitation clinics, you might discover, to your surprise, that these same techniques are used to bring people back to normal productive life. So we can assume, that it is easy to do. In our society, we are used to think, that "powerful remedy must be expensive, complex and hard to apply". I saw people, who would refuse to do Tai Chi or Chi Gun, using this as a reason. Too simple, cannot be true. It can. The power of Chinese (this set of exercises may look familiar, but it is taken almost without changes from the Chi Gun warm up) philosophy is in its balanced simplicity. You do a simple set of movements, day after day, you don't even break to sweat - and than the changes happen. And of course, if you don't do it - it does not work. Well... no technique is perfect. There is a little secret in these exercises. It is not obvious, especially if you do it by the book, so the teacher cannot come and help you. Here it is: it is not a sport. Our life is full of stress. Just another "common knowledge", something we all know, but never think about. I first stopped to think about the "stress" part, when my teacher said something that was totally against all I believed in. "Any negative emotion goes directly to your back". Think about it. By that time I had a lot of problems with my back, and I was blaming my diet, my genes, and environment... But my EMOTIONS? What does it mean - "goes directly to your back?" It means (leaving aside all kinds of metaphysical explanations), that when we have the negative emotion - our back muscles - the little ones that we have around our vertebrae - go to spasm. And if the emotion persists - the spasm persists, too. And then it becomes our "normal" condition. Should I mention, that our back is involved to most of our health problems? I think not, as this is another "common knowledge". If you don't like the "spasm" explanation, here is another one. The stress means adrenaline, which is produced by a little gland located on top of our kidney. And it is affecting our kidneys. And the energy meridian of the kidneys goes near the backbone. Different explanation. Same conclusion. We don't need stress. We need to get rid of negative emotions WHATEVER it takes. When you think "I am so angry at him"... It is not "him" that is getting hurt - it is your back. Think about it. Now back to the little secret of our exercises. It is not a sport. We do stretching and it sure makes our joints and ligaments happy. But we do it in a very relaxed way. No pain. No pushing it to the limit and a bit further. It is not a sport. It is not a competition. It is even more difficult, when you do it in a group, as our "herd instinct" makes us compete. She can bend forward one inch further - I have to do the same... No, you don't. If you do it right, you will learn to relax. And then all the stress will be gone - at least ideally it should. Remember, that it is a Chi Gun warm-up, and Chi Gun (and Tai Chi) is among the most "relaxing" techniques on the face of this planet. And by learning to relax physically, you will some day (especially if you continue to Chi Gun and Tai Chi) learn to relax mentally. Which is a huge step towards achieving the physical health. Because "Any negative emotion goes directly to your back". Introduction 2 It is a common knowledge that exercises make us stronger. I am not even going to talk about it. "If you want to become an athlete, you need to exercise". True. However... How many people ever tried to continue this simple logical chain to it's simple conclusion? Let's do it. "If you don't exercise, you will become...ill? dead?" You will. Sooner or later. It is a common knowledge, too, but people don't like it somehow. However - however... The good news: you don't need to dedicate all your free time to pushups and weight lifting. As the mater of fact, we can avoid pushups and weightlifting altogether, and still keep our precious health at the reasonable level. This eBook gives you an exact set of exercises that can do the job. The "natural process of getting older" can be slowed down and to some extent reversed by doing these simple exercises. If you are 7 years old, they will help you to grow healthier, without all these modern deceases, like osteochondrosis and scoliosis. If you are 20, it will help you to NOT "move like a duck" - sometimes it makes a lot of difference, you know. Also, by the age 20 we (well, most of us) are working hard on the foundation of our future health problems. It is not too late to change things. If you are 40, you might notice, that your back is sore, or your ulcer is affecting your diet more than you want, or your blood pressure is "within the normal range for your age, near it's upper limit"... You can heal some of your "problems", and reduce the rest. Finally, if you are 70, you still can make sure you feel great, and it is not that difficult to achieve. Surprisingly, we don't need pushups and weight lifting to be healthy. Or, more accurate, we will do much better with pushups, but we can repair a lot of damage (that we are doing to ourselves) without the "heavy metal". Because... Because it is not our muscles, that makes our body healthier and younger. It is our joints and ligaments. And it is possible to maintain them by simple exercises that are not physically challenging, not even for a 70 years old. Read the disclaimer It is safe, right? Then why should you read the disclaimer? Because there are still conditions, when you don't want to do gymnastics. No mater, how simple the exercises are, would you do them, if your heap is broken? Probably not. Now, would you do it, if you know, that your hip is NOT broken, but can break any moment? Many old people have this condition, it is called osteoporosis. Sometimes it is so severe, that they break their legs when they fall, actually, researches show, that their leg breaks BEFORE they fall - in some cases. A family doctor can help you to decide, if you should exercise or not. What about young people? They are healthy, are they not? Mostly, but if, for example, you have certain back problems, you need to make sure that bending, twisting and stretching wouldn't hurt you. Again, as the disclaimer says, use your own judgment. Which means, ask your family doctor, if in doubts. Joints gymnastics The following set of exercises is a framework. You can, if you want, to add your own exercises. Also, sometimes some exercises just "don't feel right" for some people. Please, remember this important rule, that you need to apply in this class, as well as in Tai Chi, Chi Gun, Yoga and generally - in any area of self-development. Here it is: if it is uncomfortable, don't do it. Especially, don't do particular exercises, if it hurts. It is not a competition, on the contrary, we are learning to relax. As it says in the disclaimer, use your own judgment. Sooner or later your body will change, and you will be able to do these "problem" techniques. And if not - don't worry, there are still plenty of exercises. Sample Grab the wrist, and massage it with circular motions. The grasp must be strong, to make skin hot and the underlying joint massaged. It is about time to mention an important moment. When I am talking about the "energy point", it is up to you to believe in this sort of things or not. The exercise will work even if you consider it a simple massage. However you need to do it with your full attention, and not mechanically, like some sort of aerobics. When you massage a wrist, you need to imagine your wrist getting healthier, and you need to welcome these changes. Same about all other exercises. It is very important to create an emotional feedback between your action and your goals. If you do it, you will achieve the result with much less efforts, and if you don't... Well, you will achieve it too. But it will take more time. If, however, you are doing Tai Chi or Chi Gun, the proper emotional state is absolutely necessary. At the beginning (in this eBook) it is a recommendation. At the advanced levels it is a must. Stay straight with your feet at your shoulder width. Keep feet parallel and knees slightly (just slightly) bent. With your hands to the sides at the shoulder level, turn your body to the side. Turn your head to look to the same side. In Chi Gun, the body position is set to allow "channels" to open, and to do it, we need to align our feet and shoulders (feet at the shoulder with). Also, we need to make sure our knees are slightly bent. People, especially woman wearing high heels, have their back bent forward at the waist level. This deformation is normal, it is present in all humans, but very often, it is larger, than is physiologically necessary. By bending our knees (just a little, just to make sure they are not straight and locked), we make sure this deformation decreased to normal level. From the point of view of Tai Chi, there is an additional reason to never stay on a straight leg - as Tai Chi is a martial art, and in a martial situation straight knee is a HUGE disadvantage, both from point of view of speed and vulnerability. As with all our stretching exercises, we pull steady, without jerks and without pain. From the initial position (straight, feet shoulder width apart) do a wide step to the right. Keep your feet parallel, and most of your weight at the right foot. Also, make sure your back is straight and vertical. Now turn tour body to the right, still keeping your back straight. You are looking to the right now, while your right knee still points forward. The left heel is not on the ground anymore, it is pointing up. This part is important, as we need to do two things in the same time. First, we keep our weight on the right foot. We DO NOT lean back on the left foot. Second, we pull our LEFT heel towards the floor, stretching the back of the left leg. Finally, after we make sure the legs are in the right position, we turn even more, "looking behind our back". This way both the back side of our left leg and our back is stretched. Return to the initial position and do the same exercise in the other direction. Free Taichi and Chi Gun Course The course consists of five E.mails and provides introductory information about Tai Chi, Chi Gun and some related topics. Compare to $$$ that you will have to pay elsewhere. All you need to do is to enter your name (nickname will do) and E.mail address in the form below. Name: E-Mail: Continue to eBook

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FAQ

chi gung
Another name for Chi Gun.

exercise martial arts stretching
The exercises you find on this site can help in martial arts. On a long run, they are one of the best choices.

essay management stress
Tai Chi and Chi Gung are among the most efficisent stress management techniques.

chi form short tai
Tai Chi has many "forms". They are intended for different purposes and levels.

stretching exercise online
Stretching is very important, much more important then people think.

management meditation stress
Meditation is a way to relax, physically and mentally.

picture of muscle stretching exercise
Here you will find an illustrated tutorial.

chi lesson online tai
On this site, you will find Tai Chi classes with all the necessary details.

chi free lesson online tai
On this site, you will find Tai Chi classes with all details explained.

application chi tai
Tai Chi is intended primarily for self-development and self-healing.

exercise stretching up warm
On this site you will find a Chi Gung warm-up routine.

chi tai world
Tai Chi is popular all around the world.

art asian martial
Tai Chi evolved from martial arts, but currently it is more of a meditation technique.

exercise muscle stretching
Stretching is absolutely necessary for our body to be healthy.

meditation technique relaxation
Meditation is a relaxed state, between asleep and awake.

animation chi chuan movement tai
On this site you will find sequences of pictures, explaining Tai Chi and Chi Gung techniques.

exercise shoulder stretching
Stretching shoulders is one of the ways to affect the neck area of our backbone.

stress relief activity
Dynamic meditation is a good stress relief.

exercise free stretching
Stretching the muscles, we are increasing the blood flow to joints and ligaments, making sure they receive the necessary nutrition.

free meditation technique
Chi Gung is a very efficient meditation technique.

alternative energy medicine
It is also called Chi Gung Therapy. Chi of one person is used to heal another.

stress relief tip
Relax

chi learn online tai
On this web site you will find illustrated textbooks.

child exercise program
Children can do Tai Chi and Chi Gung exercises, supervised.

relaxation technique child
By learning Chi Gung relaxation techniques, children learn to avoid stress.

neck stretching exercise
Strecthing the neck area should be done carefully, and if there is a problem or pain - supervized by the doctor.

tai chi the 24 form
One of the most popular Tai Chi forms.

tai chi the 40 form
One of the most popular Tai Chi forms. Makes a reasonable compromise between the long 108 and simplified 24 forms.

tai chi the 88 form
See 108 forms. It depends on the way forms are counted.

tai chi the 108 form
One of the most popular Tai Chi forms. Presents a complete "traditional" form of Yan style Tai Chi.

stress reduction and relaxation workbook
Use this site as your source of stress reduction information.

exercise program beginning
Here you will find the Beginner's Chi Gung class.

back exercise stretching
Stretching the back increases the flow of nutritients to the vertebrae. It is also a self-massage for a backbone.

before exercise stretching
Stretching should be done before Chi Gung exercises. It will increase the efficiency of a class.

management personal stress
Learning Tai Chi will help you to manage the stress.

exercise program teen
Teenagers can do Tai Chi and Chi Gung exercises.

breathing proper technique
In Tai Chi, breathing is very important.

chi tai yoga
Focusing on breathing helps us to empty the mind.

illustrated stretching exercise
At this web site you will find strecthing exercises, with all the illustrations you need.

stretching flexibility exercise
Flexibility is very important.

beginner chi tai
On this web site we posted the Tai Chi, Chi Gung and some other tutorials.

chi posture tai
In Tai Chi, the back is always straight, however no tention is used.

exercise and physical fitness program
Tai Chi is an exellent fitness program

chi picture tai
We used Poser software to create illustration to our Tai Chi books.

picture of stretch
Find our illustrated stretching guide.

chi free tai
Tai Chi makes people free of stress

different martial art style
Tai Chi is more than just a different martial arts style. It is a meditation technique.

arthritis and tai chi
Tai Chi and Chi Gung are reported to releave the pain in many cases.

chi history tai
There are 5 styles of Tai Chi and countless variations.

online exercise program
You will find an online exercise program.

tai chi chuan history
There are five "classical" styles of Tai Chi, named after their founders.

benefit of tai chi
There are many benefit of tai chi. It is improving the health and releaves the stress.

leg stretching exercise
It is very important to exercise legs, as the way we walk may affect our back.

breathing relaxation technique
Chi Gun is a breathing relaxation technique.

tai chi fighting
Tai Chi can be used as a fighting technique at an advanced level. However that is not the main objective of the Tai Chi training.

tai chi instructions
On this site you will find tutorials, with illustrated Tai Chi instructions.

tai chi clothes
Use free style clothes. Avoid tight closes, creating pressure on the body.

stress management relaxation technique
Relaxation is one of the best stress management tools we have.

tai chi for senior
Ols people can do Tai Chi. Usually, they report signifficant positive changes in health and related areas (memory and so on).

tai chi move
Tai Chi moves are slow, smooth, without sharp angles or tension.

stretching exercise picture
On this site you will find the tutorial with explanations and pictures about strething and warm-up.

tai chi photo
We use Poser software to create illustration to the books on Tai Chi and Chi Gung.

martial art information
Consider this site, together with Karate site as a source of martial arts and meditation techniques information.

choosing a martial art
It really depends on what you want. Kung Fu is more impressive. Karate is efficient. Tae Kwon Do can be learned fast. Aikido is slow to learn, but it gives an incredible sence of awareness. Tai Chi helps to relax and improve health.

martial art instruction
Consider this site, together with Karate site as a source of martial arts and meditation techniques instructions.

tai chi information
On this site you will find waste amount of Tai Chi information.

learning how to meditate
Meditation is easy. Actually, this is the most common obstacle, as people expect it to be difficult, and work hard to prove it.

benefit of meditation
Peace of mind has its benefits. The ability to make unclouded judgment in the stressfull situation. Balance. Health. Ability to enjoy life...

martial art book
On this site you will find links to martial arts books.

martial art technique
Tai Chi evolved from the martial arts technique.

beginner exercise program
On this site you will find the exercise programs, both for beginners and advanced students.

wu tai chi chuan
The Wu style is one of five "classical" Tai Chi styles.