Stretching

Stretching exercises can be done standing against a wall.

Stretching exercises are more beneficial to one’s physical health than traditional calisthenics.  Some Chinese martial arts based stretching exercises are being used in physical therapy and rehabilitation.  One invigorating exercise is to stand with your back and heels against a wall, raise your arms up until the back of the hands touch the wall, stretch upwards while keeping your heels grounded, relax, and bring your arms down to your side.  Repeat six times but do it very slowly.  The second exercise is to incorporate breathing with the arm movement.  Inhale as you bring your arms up, hold your breath while you stretch your arms, exhale as you bring your arms down.  Keep your mouth closed.  Try to breathe through your nose.  As you repeat this exercise, try to inhale and exhale more and more forcefully each time. 

 

A third exercise is a tui na (push and pull) exercise.  Stand with arms at your side.  Imagine that you want to pick up a big bucket of water.  Bend your body forward slightly as if you are going to pick up the handle of the bucket.  Now imagine the bucket and reach down to try lifting the imaginary bucket.  Imagine using all the strength you’ve got.  Now let the imaginary bucket down slowly and be careful not to drop it.  The fourth exercise is to imagine pushing your car.  Don’t really put your car in neutral and push it.  Imagine you are pushing it.  Push hard!  Push harder!  Now relax.  Tired?  Yes!  Good!