Stretching Seminar

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  • 8/14/2019 Stretching Seminar


    Stretching Seminar

    IMAR has reported this year on an ACT stretching and loosening seminar in which Yan Gaofei taught a

    group at the Traditonal Chen Tai Chi school in Hollywood, FL. These exercises were put into three catagories.

    Those thatpurely stretch the body. Secondly, controled motions often done in rotations, and nally swinging or

    shaking movements. In this issue we will show some photos of each catagory involving the wrist joint.

    Figure 8 rotations with the hands interlaced. Also done in reverse.

    Figure 8 rotations with a plam to palm side grip. Figure 8 done both ways.

    Both exercises on this page are controlled motions.

  • 8/14/2019 Stretching Seminar


  • 8/14/2019 Stretching Seminar


    The exercises on this page are in the pure stretch

    catagory. As shown you can pull your own hand

    back or you can use your body weight to stretch

    the wrist against the wall.

    The above three phots show the palm moving

    toward the arm with a slight twist.

  • 8/14/2019 Stretching Seminar


    Above photos show a partner helping the pure stretching of the wrist. Caution should

    be used in working with partners. Some exercises have built in safty methods such as

    putting your index nger across the wrist to prevent over extention of the wrist.

    This is an additional wrist stretch. This one pinches the ulna nerve.

    The third catagory (swinging or slinging) is demonstrated above for the wrist.

  • 8/14/2019 Stretching Seminar


    The exercise to the left swings

    the wrist in a side direction.

    The exercise in the roe below

    swings the wrist in yet anotherposition.

    In the Chen Tai Chi curriculum, the

    straight two edged sword is used in

    solo exercises in such a way that it

    applies the swinging stretch to the

    wrist. The weight of the sword helps

    pull or stretch. The movement shown

    in the photos is called pointing.

  • 8/14/2019 Stretching Seminar


    The reason for all the various exercises is so

    that the wrist will become soft and plyable.

    Silk Reeling or Tai Chi requires a body state ofstretch and relax while the movement is always

    turning. The wrist should bend and not be

    locked tight. In the photos above Yan Gaofei

    shows the hand movements of Ging Gong in

    the solo form of Lao da Jia and puts emphasis

    on the wrist being soft and bending at the same

    time turning and maintaining stretch.

    Mr. Yan demonstrates

    a stillness posture

    practiced in Shaolin

    to stretch the wrist

    and joints in order toopen them.

  • 8/14/2019 Stretching Seminar


    In the pictures to the

    left and above, a partner

    holds his arm out straight

    while Mr. Yan circles and

    coils his wrist and arm

    around it.

    The silk reeling and movement of the soft wrist can be practiced by rolling a ball against a wall

    keeping the ball from falling and continuing to circle and silk reel the hands and arms.

  • 8/14/2019 Stretching Seminar


    Finally the wrist can be further tested in the

    basic step forward-step backward push hands

    drill. As the arm comes around the partners,

    the wrist should bend as needed to assist the

    control and silk reeling. The wrist must notbe locked and xed as stated throughout these

    pages. There are just many ways to test to see if

    the loosening exercises are eshing out into the

    complete art.