Hula Hoop exercises revisited
Last week I introduced you to some very simple exercises to do at the onset of any twinge or soreness in a muscle or joint before it developed into a major problem. This week I am going to show you some more movements that can be practiced in addition to the basic hula hoop exercises to help prevent musculoskeletal problems and to use as a warm-up for any kind of physical workout.
Do hula hoop exercises* for 2 – 3 minutes then continue with the following:
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Arm swing: Bend slightly straight up and down from the knees, at the same time alternate the arms swinging them up to shoulder height and back down. Turn the waist a little so that the arms cross in front of the chest as they rise. This should be a relaxed movement, going with the flow, the body swaying naturally from side to side from the waist and hips.
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Shoulder and Kidney tapping: This movement is similar to the arm swing but with a little more momentum. Twist from side to side turning the waist slightly and shifting weight from one foot to another. Heels remain firmly on the ground. If you twist fast enough you will find that your arms will swing on their own with the movement. With a little more momentum let one arm swing across your chest to slap the back of the opposite shoulder with your hand. At the same time the other arm swings around the lower back to tap the opposite kidney area with the back of the hand. Continue to alternate the tapping, as one hand taps a shoulder, the other hand taps a kidney. This becomes a relaxed and loose, rhythmic and bouncy movement alternating arms as you twist from side to side. Internal organs are massaged, qi circulates throughout the body; kidneys and lumbar spine benefit from this exercise.
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Push arms back: Arms hang naturally at the sides. Hands are relaxed with fingers spread naturally. Swing both arms forward and upward as high as the navel. Then give a slight push and swing them downward and backward naturally. The knees bounce slightly with the continuous rhythmic motion of the arms. Allow the arms to come forward on their own and give a little push on the backward swing but still keeping the whole movement light and effortless, performed at an easy and comfortable rate. This qigong exercise is said to be good for lowering high blood pressure if practiced for 15 minutes a day.
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Shake like jello: To end the workout stand in a relaxed position and bring the arms up to each side to shoulder height. Fingers of the hands spread and hang naturally. Bounce gently from the knees allowing the whole body to shake from head to foot like jello on a plate. Continue for a minute or two. This movement is good for activating the lymph system and for settling qi in the body to bring it back to its natural center.
All the above qigong movements, as well as the basic hula hoop exercises, should be practiced with feet pelvic width apart. Always keep the heels firmly rooted to the ground during the movements. The breathing is through the nose wherever possible, with the tip of the tongue on the palate behind the upper teeth. Move at a speed comfortable for you, remaining relaxed and paying attention to how the movement feels. Knees and all joints are always unlocked. Remember, your body is your baby, be kind to it. These exercises can be done in any order, except for shaking like jello, which is always done last of all.
A note about blood pressure: It is said in Oriental medicine that in cases of high blood pressure qi has risen to the head. With low blood pressure the opposite is true; qi has descended to the feet. Here is a simple qigong tip to help stabilize a problem. Whenever you are standing still, pay attention to the fingers of each hand. If you are feeling light headed due to high blood pressure, then point the fingers downwards to encourage qi to descend. If blood pressure is low, curl the fingers up or bring the hands to the front of the body, palms facing upwards at waist level, and make tiny movements as if you are trying to bring energy up the body.
*see my post of April 13 to review the basic hula hoop exercises.
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