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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 that purely 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.”

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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.

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 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.

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The exercise to the left swings

the wrist in a side direction.

The exercise in the roe below

swings the wrist in yet another  position.

 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.”

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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 of stretch 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.

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 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.

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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 not be 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.