Qi Gong-Therapeutic Exercises
Qi Gong as Therapeutic Exercises Are Good for the Body, Mind and Spirit
Current day psychologists agree that therapeutic exercises are good for the body, mind, and spirit. Not only do they focus on stretching out our muscles throughout the body, but they also help to move our internal organs that can assure they are free to function properly and not impaired due to adhesions. Moreover, therapeutic movements involve precise applications and body movements that are known to sharpen our cognitive skills, relax our minds, and open our creative energies allowing our inner genius to express itself. When one’s mind is relaxed, the central nervous system is better able to focus on optimal health, healing, and longevity.
Doctors of Acupuncture and Traditional Chinese Medicine Have Prescribed Qi Gong for Thousands of Years
Qi Gong is a form of therapeutic exercise that dates back thousands of years. It involves stretching, breathing, and chanting all in one. Its precise movements can be applied to nourish body, mind, and spirit allowing optimal health, healing, and longevity. Although qi gong can be compared to yoga and tai chi, it is more practical as it can be done anywhere such as in the office, on a plane, in an airport, or in the kitchen while your tea is brewing. You do not need special clothes or a mat. Most positions and stretches can be done while standing with your feet in the same position. Each position is precision focused on specific organs, tendons, tissues, bones, and nerves that may need healing or simply to maintain optimal performance and health.
Qi Gong Promotes Circulation, Flexibility, Lymphatic Drainage, Nerve Function and Brain Function
Your consultation with Dr. Barrett at The Acupuncture Wellness Center will include a review of qi gong exercises that will be prescribed specifically for your condition. It is recommended that you continue with qi gong after your treatment for optimal health and longevity. Practicing qi gong takes less than ten minutes a day and will help assure your body stays flexible with good posture throughout your life. Daily qi gong will help avoid arthritis and most musculoskeletal issues that are typical with age such as shuffling, carpal tunnel syndrome, tennis elbow, sore neck, shoulder and backs. Practicing qi gong has many neurological benefits as it assures good circulation to the brain, nerves, tissues, tendons and bones. In addition to bringing the life force of blood to all parts of the body, Qi Gong also promotes healthy lymphatic drainage. In promoting lymphatic drainage, Qi Gong assists in removing cellular and metabolic waste from all our tendons, tissues, bones, and organs. The combination of maximum nourishment from healthy blood circulation and drainage of toxins from metabolic waste assure maximum health, healing, and longevity for life.
In addition to acupuncture, traditional Chinese herbs, physical medicine, and diet and nutrition your consultation with Dr. Barrett at The Acupuncture Wellness Center will include a full discussion of Qi Gong exercises prescribed for your condition specifically. It is this unique multi-disciplinary approach that allows you to take control of not just your healing process, but your health for the rest of your life. It our intention to minimize your visits and healing time, while optimizing your health, healing and longevity.
For your convenience we are proud to present Qi Gong and Therapeutic Exercises with Acupuncture & Traditional Chinese Medicine. Being trained in both Eastern & Western Medicine, Dr. Barrett is on staff at Cedars Sinai Medical Center and has a private practice at the Century City Medical Plaza in Los Angeles CA.
Qi Gong Exercises
Qi Gong as Therapeutic Exercises Are Good for the Body, Mind and Spirit
The following qi gong stretches are a simplification of the traditional Chinese Eight Treasures as taught to me by Master Dr. Hong Lui and further illustrated in his book Mastering Miracles. Note: All qi gong exercises should be done with care so as not to cause or aggravate injuries. If you suspect any injuries, always consult a healthcare professional before doing qi gong.
Check back here for future updates with videos demonstrating the following qi gong exercises.
1. Stretch for lower back, core muscles, chest, neck, head and lungs.
With feet shoulder width apart, interlock hands and put them over head, extending the neck fully, looking up at your hands.
Next, stand on your toes and feel your lower back, core, and leg muscles engage.
Hold for 30 seconds, feeling your lungs open and enjoying increased circulation to your chest, neck, and head.
2. Stretches for upper back, shoulders, neck, arms, and wrists.
With feet shoulder width apart, cross arms on chest.
Swing top arm out to side, holding hand at 90º with fingers and thumb together.
Then raise the opposite arm and hold it as if you are pulling and imaginary bow string.
Keep your eyes on the extended hand while turning hips in opposite direction; extend chest out while bringing shoulder blades together in back.
Hold for 30 seconds, feeling the stretch of your upper back, shoulders, neck, arms, and wrists. Switch sides and repeat.
3. Stretches for the lower back, neck, chest, arms, wrists, core muscles, and leg muscles.
Push one hand down at right angle to center of body. Keep fingers and thumb together.
Push other hand up at right angle to center of body. Keep fingers and thumb together.
Stand on toes and hold for 30 seconds, feeling the stretch on the lower back, neck, chest, arms, and wrists. Feel the core muscles and leg muscles strengthen.
Come down off toes, switch hands to opposite directions, and repeat.
4. Stretches for ankles, knees, hips, lower back, shoulders, and neck.
Hold your hands on hips or 5” away.
Put your feet shoulder width apart, with knees slightly bent.
Rotate your body to left feeling ankles, knees, hips, lower back, shoulders, and neck fully stretch.
Hold for 30 seconds; turn the other way and repeat
5. Stretches for ankles, knees, hips, lower back, shoulders, and neck.
Stand with feet straight, wider than shoulders, and hands on thighs.
Extend the left leg to a 45-degree angle, with the right knee slightly bent.
Rotate left shoulder to front; look over left shoulder at left foot.
Hold for 30 seconds, feeling hips, back, shoulders, and neck fully stretch.
Switch sides and repeat
6. Stretches for lower back, hamstrings, calf muscles, arms, shoulders, and abdomen.
Put arms behind back with hands on kidneys, supporting the back. Lean back. Hold for 30 seconds, feeling the stretch of hip flexors, abdomen, and core muscles.
Slowly lean forward as far as you can go; hold for 30 seconds, feeling the stretch of the lower back, hamstrings, and calf muscles.
Next, extend upward and hold hands above head and lean back. Hold for 30 seconds, feeling arms, shoulders, and abdomen stretch.
Lean forward and allow hands to go as low as possible. Hold for 30 seconds, feeling lower back, hamstrings, and calf muscles stretch.
7. Exercise to build determination
Stand with feet at shoulder width and pointed straight, knees slightly bent and arms at side, holding fists with palm side up. Focus on a vertical object, such as a window frame, door frame, or tree.
Visualize the object as a challenge in your life—something you need to overcome, such as a bad habit or a dysfunctional relationship.
Stare determinedly at the object and then punch out, visualizing the challenge being overcome. Pull arm back, and punch with the other hand. You can punch as fast or as slow as you want.
This is more of a mental exercise than a physical one; it is designed to build determination and re-establish focus.
8. Exercise to wake up and loosen up (Part I)
Stand with feet straight and shoulder width.
Go onto toes imagining that someone is pulling you up by a string at the top of your head.
Hold, then imagine the string is cut and allow your heels to hit the ground. Repeat as desired.
Note: The jolt when the heels hit the ground can be therapeutic for the spine, but extreme caution should be used at first as to not aggravate the spine.
8. Exercise to wake up and loosen up (Part II)
Using the same starting position from Part I above, allow yourself to bounce up and down, on and off toes, without touching heels to the ground.
Allow the body to loosen up, shaking arms and shoulders as you do. Do repeatedly, imagining all negative energy falling off your body and returning to the Earth to be recycled into positive energy.