Using Tai Chi to Increase Range of Motion (ROM) and Flexibility

There are many ways to use the Tai Chi forms for personal benefit. Each of the founding principals provides a slightly different focus. This week we explored how Tai Chi and Qigong can help to increase range of motion and overall flexibility.

The amazing human body:
When we put a demand on the body such as running or weight training, it will respond with tools we can use to become more efficient; Increased strength and endurance are just of couple of examples. Mental exercises can also be used to stimulate concentration, memory and stillness. The formula is easy, the more you practice, the better your body gets at doing the task. Conversely, when we give our bodies an aggressive time table for results, such as heavy lifting, our body responds aggressively, usually resulting in chronic injuries such as tendonitis, ligament and cartilage damage even osteoarthritis just to name a few.

Tai Chi, because of its gentle nature, places a loving demand on the body that we can repeat daily or even more frequently. (For example, I teach an average of 4 or 5 classes per day) This consistent yet gentle demand will cause our bodies to respond in a more healthful way. The response is slower than in aggressive training but nonetheless effective. You gain strength, balance, coordination, concentration, flexibility and range of motion without the injuries associated with our “typical gym training routines”.

Working with our students this week we asked them to widen their stance a bit, move a little slower, keep their trailing foot down a bit longer, all in an effort to open joints and gently stretch the ligaments and tendons. When doing this type of work posture becomes even more important. I caught several belly buttons “cheating” this week trying to avoid the gentle stretch being requested. Keeping the hips square, posture tall and knees soft are all important factors in effective stretching with Tai Chi. The more properly aligned you are, the more effective the stretch.

Using Visualization to increase Range of Motion:
Try this… Stand feet hip width apart and parallel with soft knees and your hands out by your hips, center of palms facing forward. Imagine that your body is an empty vessel. Visualize that you are filling that vessel with air so that your arms, all the way through to your fingers, are now pleasantly full, not tight. Your shoulder, elbow, wrist and finger joints should be fully extended without being locked. Take a deep breath and slowly exhale while moving the hands (at full extension) to shoulder height. When you reach shoulder height, soften your elbows and exhale as your hands gently move down the front of your body.

CAUTION: If you move your hands above your head you can create tension in the neck area.

Practicing this Rising Sun Qigong exercise can help you to gain a feel for how to play the Tai Chi forms for flexibility. You should feel a gentle “demand” being placed on the fingers, wrists, elbows and even the shoulders (if you are tight enough) when doing this exercise.

The visualization of filling your “empty vessel” body with air is a wonderful way to fully express your Tai Chi forms without creating tension in the process. Keeping everything relaxed while moving through the form is important, it increases circulation and allows for a more complete stretch. As always, smile from the heart to help your body relax into the movements.