How to Do Tai Chi Side Bends

The tai chi side bend is a gentle exercise that helps to stretch the waist and shoulder muscles. If you are able to turn your head, you can also help to loosen the muscles in your neck. It can be used on its own to stretch and relax your body. It can also be used as a warmup exercise before completing a traveling tai chi session. When practicing tai chi forms there can be a lot of trunk twisting and bending and this exercise will help to warm up and prepare the body for deeper exercise.

Difficulty: Easy

Instructions

1. Stand up straight. Your knees should remain slightly bent throughout this exercise. You can also sit in a chair if standing work is uncomfortable.

2. Cross your arms at your chest with the palms facing your body. Your right arm should be on top of your left.

3. Bend to the left. Stretch your right arm straight up to the ceiling. Flex your hand and press your palm up. If possible, look up at your top hand.

4. Come back up to center and cross your arms again, placing the left arm on top.

5. Bend to the right. Stretch your left arm straight up to the ceiling. Flex your hand and press your palm up. If possible, look up at your top hand.

6. Come back to center and cross your arms with the right arm on top.

7. Continue moving slowly from side to side. Focus on pressing up through the heel of your hand. Go back and forth eight to twelve times.

Tips & Warnings

• Move slowly and with control. In tai chi the breath is not coordinated with the movement so just focus on taking slow deep breaths.
• Go gently if you have and shoulder or neck issues. Keep your knees slightly bent the entire time.

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