Introduçao aoTai Chi
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Introduçao aoTai Chi

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first exercise, look to the left as you 
As you inhale, come back to the centre and then 
when you exhale again look to the right. 
Repeat several times. 
Now bring your ear in the direction of your 
shoulder as you exhale. 
Inhale and come back to the centre. 
As you exhale, bring your ear towards the other 
Try to bring your ear to the shoulder and not 
your shoulder to your ear. 
Move your chin in semi circles to the left and to 
the right. 
When practicing these exercises \u2013 especially with 
your neck, you will probably hear popping noises 
from the joints. This is not something to worry 
about unless it causes you pain. If in doubt 
check with your coach or doctor. 
Neck mobilisation exercises will not guarantee 
that your neck will always be 100% pain free. 
They will help you to maintain your neck and I 
find with my clients that if they do exercises for 
their necks, they recover from neck injuries more 
easily Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Neck and Shoulder Massage 
Grab the muscles in the back of your neck with your 
hand and squeeze them up and down your neck. 
Repeat with the other side of your neck with the other 
Grab the shoulder muscles with your hand 
and massage them by squeezing up and 
Repeat on the other side with your other 
Most people enjoy having their neck and shoulders massaged \u2013 and it is good for you! It helps to the 
circulation in the muscles and relaxes them. It is not always possible to get somebody else to do it for 
Whilst it is not as much fun and less effective than being massaged by somebody else, we can get 
some of the benefits by massaging our own muscles. Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Open the Chest 
Inhale and cross your arms in front of your chest with 
your hands facing down. 
As you exhale, pull your elbows back. 
There is no need to be highly vigorous with 
this movement. Keep it gentle in the 
beginning stages. 
Later, when you have become accustomed 
to the movement, you can make it more 
When you inhale again, cross your arms again but this 
time with the palms facing upwards 
As you exhale, open your arms. 
Repeat the exercise from the beginning 
several times. 
This exercise is excellent for opening the 
chest. It also helps to open the heart 
chakra. Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Side Twists 
Side twists make the sides of your body softer and 
more supple and can help with your breathing by 
making your chest area less stiff. 
Raise your hands in front of your chest and inhale 
As you exhale, twist your body gently to one 
This first twist should deliberately be quite 
easy to get your muscles looser for the next 
Inhale and come back to the centre Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Now perform the twist again to the SAME 
SIDE but this time move your body further 
Repeat for the other side. 
The idea is that the first part loosens your 
body and the second twist really does the 
Moving in the light twist allows your body to 
relax more and you get more from the 
Waist Rotations 
Put your hands on to your kidney area and rotate 
your waist in a spiral. As the muscles loosen the 
spiral gradually gets larger 
The most common mistake with this exercise is to let 
you head move up and down instead of moving your 
Stop this from happening by fixing your eyes on 
something. If the object that your eyes are fixed 
upon looks like it is moving up and down then you 
are moving your head up and down. 
If it looks stationery, then you are working with your 
waist correctly Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Repeat the exercise in the other direction. 
Gradually build up the size of the movement 
and gradually reduce it when you have 
You should never suddenly start or suddenly 
stop with these Tai Chi exercises. 
This exercise helps you to look after your lower back. The majority of back pain is in the lower back 
so if you practice the exercise regularly you will be reducing your chances of getting the most 
common type of back pain. Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Turn the Waist to Swing Your Arms 
Start with your feet shoulder width 
apart and start to swing your waist. 
As the momentum increases, allow the 
arms to be thrown out by the circular 
Do not try to throw your arms out \u2013 
allow them to move as a result of your 
waist rotation. 
When you decide to finish the exercise, do it by gradually 
slowing down the motion of the waist. 
Suddenly stopping this movement can cause injury 
There is a playful quality to this exercise that seems to remind people of the school playground and 
uplift them. 
The exercise is very good for your spine provided that you keep the spine straight. Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Hip Rotations 
The following exercise is simple. All that you 
need to do is to make big circles with your 
knees in all directions. 
The sequence does not matter. In the 
photos the knee is making anti clockwise, 
clockwise, heel push and then heel down 
In the beginning balancing will be the biggest issue. 
Start by holding on to a wall or the back of a chair but 
gradually wean yourself away from these props. 
You can also make the exercise easier by placing your 
foot on the floor in between movements. 
Doing the exercise slowly makes it harder 
but try to not rush it in the early days. 
It is better to do two knee circles really well 
than it is to do several at a more rushed 
When you have completed with one leg do the same 
for the other. Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Knee Rotations 
Put your hands on your knees and focus 
your eyes on a point on the floor in front of 
Now start to gently rotate your knees. 
Do a few circles in one direction and then 
repeat in the other direction. 
NEVER make the circles too large as this 
makes it easy to damage your knee. 
This exercise helps your balance and if done gently helps your knees to stay strong. Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
Ankle Rotations 
Place your big toe on the floor and make 
circles with your ankles. 
Repeat in the other direction 
Then repeat for the other leg