Back Pain Gone QIGONG
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Transcript of Back Pain Gone QIGONG
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Back Pain Gone with
QIGONG
Help Your Back Using
Natural Healing Methods
2 with 10
Two full sets of routines,
each with ten exercisesBy Art Stalbow
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Table of ContentsImagine ....................................................................................................................... 4What is Qigong?...........................................................................................................5How Can Qigong Help with Back Pain? .........................................................................6What Causes Back Pain? ............................................................................................... 6Qigong Exercises for Relief and Prevention of Back Pain .................................................9
Abdominal Breathing ................................................................................................ 9Four-Step Qigong Breathing ................................................................................. 10
The Mental Aspect ..................................................................................................11Standing Movements ..................................................................................................12Set Number One 3 by 3 .......................................................................................... 13
Breathing ............................................................................................................... 13Your Mind ............................................................................................................. 13First Section Warm-up......................................................................................... 14
Arms Above Head ............................................................................................... 14Arms Forward.....................................................................................................14Turn To Look at the Moon ................................................................................... 14
Second Section Four Main Movements Each.......................................................... 15Start in Wuji Front-Side-Front-In..........................................................................15Four Bends .........................................................................................................15Thighs-Sky-Ankles-Front..................................................................................... 16
Third Section Big Stretch ..................................................................................... 17Up and Down......................................................................................................17
Front Stance Stretch ............................................................................................ 17Front Lean .......................................................................................................... 18
Set Number Two Distal Points ................................................................................19Kidneys Taps .........................................................................................................20Kua Circles ............................................................................................................ 21Elephant Takes Water............................................................................................. 22Snake Wraps Around Tree Limb ..............................................................................24Up Easy Down Hard ............................................................................................... 24Side Stretch To Ground ........................................................................................... 25Side Swim.............................................................................................................. 26Elbow to Knee ........................................................................................................27Up Down ............................................................................................................... 27Qi to Brain ............................................................................................................. 28
Closing Thoughts.....................................................................................................29
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Imagine
Imagine being pain-free. Imagine having the mobility to dopretty much what you need to do or want to
do.
You can help your back using the ancient
healing techniques found it Qigong. The
gentle movements and breathing used in
Qigong can help your body to activate itsown magnificent healing capabilities. And
it is completely natural and drug-free.
It will take some effort on your part, but it will be worth it.
The effort will be mostly mental, though there will be nice,
gentle movements to do.
Be patient. It might have taken a while for the ailment tomanifest itself. It could take some time to eliminate it.
As you do the movements contained in this ebooklet, keep in
mind that you should not hurt yourself. Listen to your body. If
the message is pain, stop what you are dong. We will
describe a number of Qigong movements for you. If you dont
feel that a certain exercise is for you right now, dont worry.There will be others that you can use. Take good care of
YOU.
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What is Qigong?
Qigong is an ancient Asian healing modality. Developed overmany centuries, Qigong uses gentle movements, proper
breathing techniques, and the incredible power of ones mind
to promote healing.
The QI in Qigong is a term with many meanings. For our
purposes, think of Qi as the internal energy that flows through
your body. If the energy flows correctly, you will be healthy
and vibrant. When the Qi is blocked or stagnate, ailments can
occur.
Gong can mean effort, work, or cultivation. Thus, one of the
meanings of Qigong is energy work. You are working with
the energy of your body.
Qigong exercises can help move the Qi, your internal energy,
in such a way as to help promote pain reduction or painelimination. Qigong is not only curative, it can be
preventative. One does Qigong to promote health, in addition
to using it to cure various ailments.
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How Can Qigong Help with Back Pain?
Qigong can help eradicate of back pain in a number of ways.The movements will be good for your bones, muscles and
connective tissue. The breathing will help to oxygenate your
cells so that they can do their work properly. The mental
aspects can help you prevent the situation from happening
again. Thus you can eliminate back pain from your life
entirely, rather than temporarily putting it aside. The
exercises are so pleasant, that they might become part of your
daily routine to the point where the back pain has become a
thing of the past.
What Causes Back Pain?
Back pain, especially lower back pain,
will afflict 9 out of 10 adults sometime
in their life. Many have reoccurringincidents of back pain.
There are a number of reasons why
you might have back pain. Poor posture. Weak abdominals.
Did you lift something the wrong way? Did you twist your
back in a strange way? It could be aging. As you age, bones
loss some strength, and muscles lose flexibility.
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It could be something else. The answer might be two or three
feet away from your lower back. Your brain.
Think about the power of your mind.Have you ever seen a touching movie
for the 20th time? You know exactly
what is going to happen, yet you still
shed a tear at the end. Even though they
are just actors on the screen, and what is
happening isnt real, your mind can
cause you to be sad, and create a
physical reaction the tears.
Or picture yourself driving alone in your car. A song comes
on the radio that reminds you of someone from your past.
Depending on your relationship with that person, you could
start to feel happy, melancholy, or even angry. As with the
movie, you might even shed a tear or two. Even though you
are only hearing sound waves coming from the radio, yourmind can help produce definite physical feelings or reactions.
There is a school of thought that says that your back pain is
totally caused by your thoughts. One theory is that financial
problems are manifested in the lower back area. Why?
Many of us carry money in our pockets with are near the
hip/lower back area. Some of us carry money in purses that
might be held close to the hip area. This area is the center of
our body, and a source of physical support. In our society,
money is an important means of financial support.
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You might think this makes some sense, or you might believe
that this is just too far out there. Either way, in addition to
trying to remember what you might have done physically to
prompt a back pain, consider the stress, whether it befinancial, personal, job or school related, that might also
contribute to back problems.
Of course, for most of us, the most important thing is getting
rid of the pain now regardless of the causes. That is one of
the main purposes of this ebooklet. However, knowing what
might have led to the back pain in the first place might help to
prevent it from happening again.
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Qigong Exercises for Relief and
Prevention of Back Pain
There are three main parts to Qigong exercises:
The Movements
Breathing
Your mind
Abdominal BreathingMost of this ebooklet will be devoted to the movements. We
will get into the movements in a few pages. Right now, a
brief introduction to proper abdominal breathing is in order.
As you are reading this, you can practice the breathing
methods. Eventually, you will be able to coordinate the
movements with the breathing. However, as you are learning
the movements dont burden yourself with trying to do toomuch. You can easily learn the steps involved in the breathing
techniques. Spend most of your time learning the movements.
Later you can add the mental component.
Here is a simple four-step breathing method you can practice
throughout the day, even when you arent doing your Qigong.
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Four-Step Qigong Breathing
1. Inhale slowly, deeply, smoothly,
evenly, calmly through the nose.
2. Pause.
3. Exhale slowly, deeply, smoothly,
evenly, calmly through the mouth.Make the exhale a bit longer than the inhale.
4. Pause.
As you inhale, permit your belly area to expand outward. On
the exhale, gently bring the belly area back in to the normal
position. Be sure to add the pauses to your breathing. Theywill help to regulate your breaths, as well as adding a little
rest for your system.
A few words of caution: Take it easy with your new
breathing. Many people arent used to good, deep, breathing.
It is possible to become a bit light-headed at first, so proceed
slowly and easily. Listen to your body.
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The Mental AspectHere is a little bit of information for you about the mental
aspect of Qigong training. Though it is intangible, thethought process can be a powerful component of your healing.
Once you feel proficient with the movements and the
breathing, you can add the mental side of Qigong to your
routines. In its simplest form, all you would do is to put your
mind on the area of your body that needs help. If you feel that
your lower back is the place of most pain, as you do your
movements and breathing, think about your lower back. Putyour thoughts there. See your lower back. See and feel
the bones, muscles, connecting tissues. See the healing
energy flowing there. See and feel the pain slowing
dissipating.
It will take some practice on your part to add the mental side
of Qigong. It is rather alien to our Western culture. However,you should find that it is not only effective, but also
interesting and enlightening. You will be working on a true
body-mind healing for yourself.
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Standing Movements
These Qigong exercises done standing. The basic standing
position is called Wuji. Spend some time getting comfortablewith this position, as it will form the physical foundation for
most of the movements.
Stand with your feet about shoulder-width apart.
Your toes can point straight ahead or slightly outward.
Bend your knees slightly.
Have your knees over your feet, pushed slightly to the
outside.
Dont let your knees come toward each other.
Sink your buttocks downward, almost as if you were
getting ready to sit down.
Your shoulders should be rounded forward.
Dont stand erect as if you were a soldier at attention.
Let your chin drop down a little bit.
Open your mouth slightly to reduce tension on your jaw.
Your eyes can be closed or open. If you decide to keepyour eyes open, open them about halfway, as if you were
drifting off to sleep.
Feel your head as being very light, as if it was being
gently pulled upward by a silk cord.
Your arms may simply hang at your sides.
Think of your feet as roots of a tree, sinking deep within
the earth. Think of your head as being in the heavens, receiving
celestial energy.
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Set Number One 3 by 3
This set will consist of nine sections. The first section has
three movements to help you warm up. The second sectionhas three routines, each of which has four main movements.
The third section consists of larger, upward movements.
Each movement will be explained, usually for one side of
your body. Remember to do the movements for both sides,
even if you feel the pain on only one
side. Balance! To start, do each
movement three times. If you feel
that you can do more, increase the
repetitions to six.
BreathingOnce you know the movements, try
to coordinate your deep, abdominal
breathing with the movements.Basically, exhale on the exertion.
Inhale prior to exertion. Remember
those pauses!
Your MindIf you are comfortable with the
movements and the breathing, place your mind on your lowerback, especially on the inhale.
Standing or Sitting
The movements in SetNumber One are donein a standing position,Wuji. However, they allcan be done in a sittingposition as well. Youwill find that most of themovements are almostexactly the same,
whether done standingor sitting. The last threemovements will have tobe altered a bit on yourpart if you do themsitting, but most of thebenefits will still bethere.
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First Section Warm-upStand in Wuji.
Arms Above HeadGently raise your arms to above your
head, at about shoulder width. Palms face
front. Your hands can be in loose fists.
Bring hands back to starting position.
Arms Forward
Gently raise hands to just below yourshoulders. Hands in loose fists. Send your
arms forward until the elbows are almost
straight. Allow a very slight bend in the
elbow. Bring hands back to starting
position.
Turn To Look at the MoonBring hands to above head as you did in
#1. Turn your torso to the left. Turn
your head and look up and back high
over your left shoulder. Reach high up
to the left with your right hand. You
can go up on your right toes. You
might feel a stretch on your right side.
Slowly come back to the starting
position. Repeat to the right.
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Second Section Four Main Movements Each
Start in WujiFront-Side-Front-InBring your hands to shoulder level, palms facing forward or
in loose fists. Let your hands go forward as they did in
Warm-up #2. Keep your hands there, and then
turn your torso to the left, as far as it will go,
comfortably. Your arms now are still in front of
your shoulders, but to the left side of your
body. Turn back to the front. Bring your handsback in to the shoulders. Repeat going to the
right.
Four BendsBring hands to just in front of the shoulders. Option: for this
routine, you can interlace your fingers and place your hands
on the back of your head. Lean back a few degrees. Let youreyes and head start the backwards movement. Go back only a
little bit to start. Be aware of your bodys capabilities and
needs. Come back to straight. Next, bend forward. Come
back to straight. Next. Lean to the left, letting your left elbow
lead the way. Come back to straight. Next, lean to the right,
letting your right elbow lead the way. Come back to straight.
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Thighs-Sky-Ankles-Front
Bring your arms in front of you as you did in Warm-up #2.Let them drop to your thighs. Keeping the arms straight, but
not locked at the elbow, raise your arms to above your head.
Palms will be facing forward, or be in loose fists. Bending
your knees, and keeping your arms straight, slowly reach
down to your ankles, or as far as you can go down while
being pain-free. Unroll your spine as you stand up, bringing
your hands to the starting position.
Again, coordinate the breathing and the mental aspects tostrengthen the effectiveness of the routines.
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Third Section Big Stretch
Up and DownBring hands to shoulder, palms facing
forward or in loose fists. Bring hands
to above head as you did in Arms
Above Head. As you do that, do a
knee bend, moving downwards as if
you were about to sit. Both
movements, hands up and lower body
down, are done together. Your mindis on your lower back.
Front Stance Stretch
This movement uses a Front Stance.
Start in Wuji, then bring your left
leg forward and out to the left.
Bend your left knee. Your left heelwill be well forward of your right
toes. Your weight is evenly
distributed between right and left
legs. Bring your hands above your
head as you did in Up and Down
previously. As you do that, lean
forward so that almost all of your
weight is on your left foot, and you are on your right toes.
Your mind is on your lower back.
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Front LeanFrom Wuji, step forward into a left front stance as you did in
#2. Bring your hands to shoulder height, palms facingforward or in loose fist. Lean your body weight forward until
you have most of your weight on your left leg, and are on the
tips of your right toes. As you do that, bring your arms
forward and up at about a 45 angle. Hold this position for a
few moments. The next part of this is quite a challenge, so
only do this if your body will
permit it. Lean forward a little
more until you have 100% of yourweight on your left leg and your
right foot is off the ground. Slowly
come back to Wuji.
Done correctly, there is almost a
straight line from your right toes
up through your body to your
hands. When first trying this, yourmind will be on your balance. As
you get comfortable with the
balance aspect, bring your mind to your lower back.
Extra Section Back Rub Stand in Wuji. Bring your hands
around to your lower back. Make ever-widening circles at
your lower back. Then make smaller and smaller circles. Next
rub in an up and down motion. Let your arms come back to
your side, or keep them lightly on your lower back. Stand
quietly in Wuji, eyes closed, breathing properly, with your
mind on your lower back. Smile.
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Set Number Two Distal Points
You will notice that some movements that benefit the back
seem to be working areas away from the back. We must keep
in mind that one area of the body is closely related to other
areas. For example, you can work the abdominals in order to
help the lower back. Or, you can do leg exercises which also
help the lower back. There is a major
acupuncture point on the hand that is used
to eliminate headaches. Of course,
working on the mind can influence all
parts of your body.
In some of these movements you will
be touching, pressing and holding
points on your body. Qi flows along
channels called meridians. Eachmajor organ has a meridian
associated with it. Along the
meridians are specific points that are
used in acupuncture and acupressure.
There are hundreds of these points
throughout the body. These points
can positively influence the flow ofQi. Since we are mostly dealing with
the lower back area, you will be activating a number of points
along the kidney meridian.
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Kidneys Taps
This is an excellent exercise to increase your energy flow. Itcan be used as part of this set, but it is also a terrific warm-up.
Try this prior to doing other exercises to help get the Qi and
blood circulating. It is also a nice exercise to do at the
beginning of the day.
Stand in Wuji. Slowly and carefully,
bend as far to your feet as you can.
Using your fingertips, tap the insteps ofyour feet if you can reach that far. If not,
start tapping at the lowest point of your
stretch. Continue tapping up your inner
ankles, inner calf, inside of the knee, inner thighs, to your
waist, around your waist to your lower back/kidney area.
Continue gently tapping your kidneys. Pause. Take a few
good, deep, abdominal breaths. Repeat the tapping.
REMEMBER
Never go to a pointof pain when doing
your Qigong.
Enjoy it.
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Kua CirclesKua is the pelvic area. This is an important area of physical
support for you. A good flow of Qi in thisarea is important for curing or preventing
lower back situations. As always, once you
learn the movements and add the breathing, do
your best to keep your mind engaged in the
routines.
Start in Wuji. You will be moving your Kua
in a figure-eight type of movement.Gently move your left hip forward and a bit to
the left.
Next, go straight back to a point back and to
the left of your starting position.
Moving on a slight angle forward and right, bring your right
hip forward and a bit to the right.
Next, bring the right hip back to a point back and to the rightof your starting position.
Moving on an angle forward and to the left, bring your left
hip to the front, left position that you were in the first move.
Continue this circular movement for a total of nine times.
Coordinate your breathing with the movements. Bring your
mind to your Kua. Visualize strong, healthy bones supporting
your lower back as well as you entire upper body. You are
going a long way toward a life of excellent health when
you build your strength and flexibility in your core.
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Repeat until you have done six
repetitions, if your body will
permit. As always, do the other
side of your body.
Your inhale should be done
as you are getting into
position #4. Exhale as you
are bending into position #5.
Pause. Inhale as you move
back up to position #4.
Remember to place your mind in your lower back area once
you have become comfortable with the movements and thecoordinated breathing.
Position #4
Position #5
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Snake Wraps Around Tree LimbStart in Wuji. Move to a left front stance. Turn your left foot
to the left about 45. Turn your torso tothe right. Place left palm on right front
hip. Place the back of your right hand
on your left kidney area. Turning your
body to the left, move downward in a
coiling motion. Tap the outside of the
left knee with your right palm. Tap the
right kidney with the back of your left
palm. Slowly uncoil, moving back upward. Repeat and doboth sides.
Up Easy Down HardIt has been said that this simple exercise can cure one hundred
illnesses. That might seem to be quite a claim, but it is a good
exercise for stimulating first kidney energy point on thebottom of the foot. It also is good for sending energy along
the spinal column. Therefore, maybe it can help with one
hundred illnesses.
Start in Wuji. Place your hands on your kidney area. Slowly
rise up on to the balls of your feet. Pause. Come down
medium-hard on to the soles of your feet. Repeat.
To get thedownward,
bending motion,
use your big thigh
muscles rather than
your smaller back
muscles.
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Side Stretch To GroundUse caution with this, and all exercises. Be careful not to
overextend your bent knee. If you havent done this
movement previously, please dont try to go down too far.You are trying to help your body to heal and be strong. This
is not the time to be competitive with yourself.
Start in Wuji. Stretch left leg out to the side. Turn torso to the
left. Keep most of your weight on to your right leg. Bend
your right knee and go downward, as if you were about to sit.
If you are flexible enough, reach your right hand to your left
knee, or even further to your left ankle. Hold position for a
few moments. Slowly return to Wuji. Repeat other side.
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Side SwimStart in Wuji. Turn your feet to the outside a few degrees,
always remaining comfortable. Turn your torso to the left,
putting about 60% of your weight on the left foot. Bring yourright hand across your body to the left, palm facing down.
Reach to the left with the right arm. Left foot and left arm are
just about parallel. If you can, bring your left arm straight
back behind your back, palm up. Arms are now parallel.
Pause. Come back to Wuji. Repeat other side.
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Qi to BrainThis is more meditation than movement. You might
remember that we mentioned the power of the mind in the
healing process. Now that you have Qi flowing, we willconcentrate the energy in the brain area. You can use this time
as quiet meditation, perhaps focusing on either the reasons for
the back pain, or the healing process.
Stand in Wuji. Taking a good, deep Qigong breath, slowly
bring your hands up to your head. Have your palms facing
your head, with middle fingers almost toughing, just above
the mid-point on the top of your head. Your hands should bean inch or two above your head. Hold this position for as
long as you can do so with comfort. Focus your mind on
your mind. Visualize a strong, healthy, flexible back as well
as overall excellent health. Come back to Wuji when you are
ready.
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Closing Thoughts
Here are ten final reminders for you:
1. Only do what you can do without stress or strain.
This is Qigong. It is to be enjoyed.
2. Pain does not equal gain in Qigong. Take it easy.
3. Do both sides.
4. Do an equal number of repetitions on both sides.
5. Once you are comfortable with the movements,
coordinate the breathing.
6. Add the mental aspect to increase your healing power.
7. If you can do an entire set, do so. However, you might
find a few exercises suit you very well. Focus on those
for a while, and then add others as your feel able.
8. Watch your weight. Weak abdominals, or an out-of-
shape belly can lead to back problems
9. Turn problems in to situations. Turn situations
into challenges. Turn challenges intoopportunities.
10. If you have questions, feel free to send an email. We
would love to help.
Breathe deeply, smile, and live well.
Art
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