How to Do a Tai Chi Back Stretch

Tai chi chuan is a Chinese martial art which utilizes slow, meditative movements to strengthen the mind and body. While the basic movements of tai chi are based upon classic martial arts techniques, the movements are slowed and controlled while practiced individually instead of with a sparring partner. The tai chi back stretch is just one of many exercise you can you use to balance and center your energy.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet hip-width apart and your feet firmly planted on the ground. Imagine that there is a string pulling from the top of your head, keeping your back tall and straight throughout the stretch. Remember that tai chi is about control in your movements, so keep your motions slow and gentle and your mind centered.

2. Hold your hands in front of you so that your palms are facing but not touching. Imagine that you are holding a precious glass ball between your hands. You want your grip to be solid enough that you don't drop the ball, but not so firm that you shatter the gentle glass.

3. Begin rotating your upper body to the left, rotating your hands so that your right hand is on top. Turn as far as is comfortable, breathing deeply and feeling the stretch in your back. Keep your feet firmly planted on the ground and your knees only slightly bent. Hold the move for a brief second before relaxing forward.

4. Repeat the tai chi back stretch moving to the right. Repeat at least three times on each side before moving on to your next exercise.

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