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Lower Qi Gong – Exercises explained
Spinal Cord Breathing Extension and Flexion
Iron Bridge Hip In, Out, Up and Across
Knee Circles The Baby Side Bending
Qi Gong increases the awareness of the body and helps with mapping movement and sensation in the sensori-‐motor cortex. It also helps to facilitate deep abdominal breathing in an active, yet calm way. It loosens up the thoracic spine to decrease sympathetic nervous system up-‐regulation. It teaches you to move without tension, and helps to decrease stress. It is an active way to improve the mind-‐body connection. Never push a movement beyond your comfort level. Move slowly and smoothly at your own pace. If your arms or legs get tired, gently shake them out before moving to your next exercise. If an exercise seems too difficult for you to do initially, just visualize doing that exercise first until it feels comfortable to try it. Listen to the audio clip through fully at least one time and imagining the positions that you will go into. This can be really helpful, especially if you have a lot of pain. Be gentle with yourself. This is a gentle practice, and there is no hurry to rush through it.
The exercises are available on your website in a short instructional video format. Please go to guidedtherapeuticexercise.com if there are any questions about how to perform any of
the exercises.