Some simple stretches that I do pretty much daily seem to help achieve balance in my T’ai Chi form.
These include some stretches for the legs, lower back, the chest and arms and upper back. Loosening tight muscles in those core areas is a practical way to make control of one’s balance much easier.
I try to do these stretches before a single performance of the form, or in between a set of two or three performances of the form, often including both right and left hand versions of the form.
A note of Caution: as with any new physical activity, Start off slowly and gradually increase the duration of the activity.
Don’t overdo these stretches at first, and start gently. Do not try to stretch as far as you can, or do anything that hurts or is difficult for you. Wait to push, even a little, until your muscles are used to the new activity, and if you have any doubt, please err on the side of caution!
The first few days of a new activity should not cause any discomfort, and one should be patient! Listen to your body and soon enough you’ll make progress.
Rule number one is Don’t Hurt Yourself!
- (Each Leg). Either standing on one foot, or lying down, hold the front of your ankle behind you with the knee fully bent and the upper leg pointing down, with the stomach pushed out a little in front. This stretches the muscles in the front of the leg, above and below the knee. (If standing, you can hold on to something with the free hand, so you don’t fall. This can be done while you are waiting in line, or in bed lying on your side). Hold each stretch for 30 seconds, gently, and allow the muscles to relax and let go a little.
- (Whole Body Stretch) Lie down on your back and hold your arms above your head and stretch your arms up and your legs down. Do this for five seconds three to five times with a few seconds in between stretches. Do this pointing the heels, and sometimes pointing the toes. Again, let your muscles relax and let go. If you do these stretches too quickly, the muscles will tighten up instead of relaxing, and that’s not good.
- (Lower Back and Back of Legs, Standing or Sitting). If standing, extend one leg straight in front of you and rest the heel on a table, chair, or other rest. Bend at the waist and hold the foot, toes, what ever you can reach, with both hands. Don’t fall down. Hold for 40 to 65 seconds and let the muscles on the back of the leg and in the lower back relax and let go and slowly open and stretch. DON’T OVERDO THIS ONE! Be gentle and patient with yourself. Don’t hurt yourself! Bend at the waist, and don’t curve your spine too much. This one will help the balance a lot! If sitting on the floor, on a rug, or on a mat, reach for your feet with them straight out in front of you. If you can, hold your toes, the balls of your feet, or, if you can’t, use a small towel under the ball(s) of your foot/feet, and hold the towel ends in each hand. Spread the legs apart and stretch toward each foot for 40 to 65 seconds, reach for the center between the feet and stretch forward for 40 to 65 seconds, then put the feet together and repeat the first part, holding both feet. Again, don’t curve the spine but try to bend from the waist, and BE GENTLE! Don”t injure yourself! Do these slowly and gently and allow the muscles to relax and open up. It might take a few weeks to see improvement, but Don’t Rush This! (These muscles might have been very tight for a long time). If in any doubt, consult with a qualified physical therapist or yoga instructor first!
- (Doorway Stretch). Standing in a doorway with your arms held straight and 45 degrees up from the shoulders, hold on to the doorjamb on each side and lean into the doorway, pulling your shoulders back and extending your chest forward. Be gentle and cautious, and try to hold this for 30 seconds, letting the muscles slowly relax and start to let go. As you get better at this, you may lean into it a little more and stretch the lower back a little, but DON’T OVERDO THIS and don’t fall or hurt yourself! This stretch is really good for those of us who may read in bed while propped up by pillows, or slouch back in comfortable chairs or sofas, often while reading. It can be very beneficial for improving one’s posture. This can immediately improve the control of one’s balance. It also counteracts any tendency to slouch or round one’s shoulders forward. You can also do this stretch one arm at a time, by holding on to a corner, a pillar, or other support and stretching one arm and shoulder back at a time, by turning outward and away from the stretched shoulder and arm.
- Sometimes I might add a yoga style spinal twist stretch for each side, but describing this in words might be incomprehensible without a demonstration, and is beyond the scope of this introduction.
Why Dogs Bark
Why do dogs bark at postmen?
Because when they do, the postman goes away!
“Tough times don’t last, Tough people do.” -Trace Adkins
Best Wishes Always,
Daniel
