3. Set of 6 Stretching Exercises

Preface
This is the very beginning of a project by the students of Master Chow, to compile (try very hard) his Taiji teaching into pictures and words.
● This information is meant to be shared FOC
● This information is compiled by the students, based on their understanding on the teaching and guidance by Master Chow.
● This information is by no mean the final "complete" stage. This information will be updated when there is fine tuning to the set or new understanding derived
● If you wishes to contact Master Chow, please refer to the below url http://www.taijifamily.blogspot.com/

There is no secret ...      Last Updated: 02 Jan 2012

Ex One - Arm stretching on the horizontal axis
● Stand upright with both legs slightly apart, feet pointing forward
● Lift both arms up parallel to the ground and palm pointing to the sky
● Weight on the ball of both feet

Step One
● Slowly transfer the weight to the toes
● At the same time, turn both arms (on the axis) in a forward rotation, ending with palms pointing back and stretching the shoulder

 

 Step Two
● Slowly transfer the weight to the heels
● At the same time, turn both arms (on the axis) in a backward rotation, ending with palms pointing sky (and slightly back) and expanding the chest

Ex Two - Arm stretching on the vertical axis
● Stand upright with both legs slightly apart, feet pointing forward
● Lift both arms up fingers pointing to the sky, palms facing each other and arms close to the ear
● Weight on the ball of both feet

Step Two
● With the weight still on the toes and arm stretched, starting with right hand,
rotate the arm (on the axis) anti-clockwise until palm is pointing outwards

clench the fist

rotate the arm (on the axis) clockwise

Step Three
● Slowly transfer the weight to the heels
● Open up the clenched fist and relax the shoulder
● Repeat step two for the other hand

Ex Three - Chest/shoulder stretching
● Stand upright with both legs slightly apart, feet pointing forward

● Arms by the side of the body with back of hands facing outwards. Relax and fill the arm with "chi" right to the finger tips
● Weight on the ball of both feet

Step One
● Slowly transfer the weight to the toes
● At the same time, turn both arms (on the axis) outwards, ending with palms facing outwards

• Continue to turn the arm a bit more, until the chest is stretched.

Step Two
● Slowly transfer the weight to the heels
● At the same time, turn both arms (on the axis) inwards, ending with the back of hands facing outwards
● Continue to turn the arm a bit more, until the shoulder is stretched

Ex Four - Upper back/neck stretching
● Stand upright with both legs slightly apart, feet pointing forward
● Arms by the side of the body with back of hands facing out and sideway. Relax and fill the arm with "chi" right to the finger tips
● Weight on the ball of both feet

Step Two
● Slowly transfer the weight to the toes
● At the same time, bend only the upper back slightly forward.
● Still with the fingers pointing downwards, the intention is to feel the chi reach into the ground

Step Three
● Weight still at the toes
● Rotate the arms (on the axis) until the palms are pointing sideways, crunch into fist (not tightly)

• Rotate the arms (on the axis) back

● The intention here is to have the feeling of pulling on to a rope attach to the ground

Step Four
● Slowly transfer the weight to the heels
● At the same time, pull the arms (and the "rope") to the side of the body, ending with a slight stretch of the chest

● Let go of the "rope", relax the arm and repeat



Ex Five - Chest/Shoulder stretching
● Stand upright with both legs together, feet pointing forward
● Arms by the side of the body, bend at the elbows and palms pointing downwards, like
resting on a flat surface.

Step One

• Loosen the hip (kua) and concentrate the weight to the tail bone, as a result the keens will bend. 

• While lowering, tuck in the tail bone in and keep the body straight.

Step Two

• Once you had reach the lowest point (in step one), slowly raise up. Tail bone should be tuck in and back straight at all time.

• While raising, the hands will stretch out in an arc (like swimming) and back to the starting position.

Ex Six - Chest/Shoulder stretching

• Repeat Ex Five, but with hands moving the in opposite direction as compare to Ex Five.
• For both Ex Five and Ex Six, be always aware of the palms flaten and resting on a surface. 

Notes:

• Breath normally
• Turn/rotate the arms on the aixs. The intend is not to turn the hand, but the whole arm on the axis.
• Do slowly and be aware of the intend. Do not let the the mind wonder.
• Keep the "chi" on the palm.
• Do not use physical strength to perform any of the steps.
• All the exercises are stretching the tendons, not the muscle.
• Loosen (relax) the shoulder
• Loosen (relex) the hip (kua)