How to Do Tai Chi Waist Twists
The tai chi waist twist exercise is a slow and gentle movement to help loosen the muscles of the waist. It also provides a gentle stretch for the shoulders. This movement can be used alone or as a warm up to prepare the body for tai chi movements. Since many standard tai chi exercises involve twisting and various arm movements, this stretch can help you get your joints warmed up and loosened. By warming up the muscles before doing your tai chi sequence, you reduce the risk of injury to your joints and muscles.
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Instructions
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Stand up straight. Your knees should remain slightly bent throughout this exercise. Stack your shoulders over the hips and think about lifting the crown of your head up to the ceiling. Keep your shoulders down and relaxed. You can also do this exercise seated in a chair if needed.
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Cross your arms at chest height with the palms facing your body. Your right arm should be on top of your left arm.
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Keep your knees bent and pointing straight ahead. Moving from your waist, turn to the right.
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Extend your left arm out in front of you at shoulder height. Keep the hand flexed and the palm facing away from your body. Extend your right arm straight out in back of you at the same height, with the hand flexed and the palm facing away from your body.
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Twist as far as you comfortably can and look back at your right hand. Be careful to not twist at the knees; they should still be pointing forward.
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Slowly return back to face forward with your arms crossed at the chest. This time your left arm should be over your right. Repeat the movement turning to the left this time. Then come back to center with your arms crossed, the right on top of the left.
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Continue side to side for 8 to 12 repetitions.
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Tips & Warnings
Keep the movements slow and deliberate. Really flex your hand and press out to stretch and open the shoulders. With each repetition try to twist a bit more and look further back behind you. Keep the breath slow and even. In tai chi the breath is not coordinated with the movement.
In this exercise it is common to twist the knees, which can lead to injury. Pretend your knees are headlights on a car and need to point forward the entire time. Avoid twisting movements if you have osteoporosis or any other back injuries.
