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Tai Chi Temple Exercise

Weight Loss:  Lose on the Arms

In the following descriptions, the minimum requirement for each movement is listed as eight times. Remember that eight repetitions is a minimum, and the more repetitions you do, the better. Never over exert yourself, but be sure to get a good exercise. It is recommended that you do each movement for 20 to 30 minutes. If any of the movements become painful, stop and reassess the methods in which you are performing the action so that you can do it correctly, without pain. Whatever amount of repetitions you do for one side, you must do for the other. For example, if you do one movement for your left leg 16 times, you must do the same movement for your right leg 16 times.

A. "Picking grapes from the vine"

1.Reach up as high as you can with one arm at a time. Do not strain too hard, but be sure to stretch up as high as possible on the tip of your toes. Make sure to get a good stretch. Each time you reach up with an arm, push up with your feet so that you are on your on the tip of your toes. This will also benefit the ankles, because you are stretching up on the tip of your toes. Each movement should be done in repetitions of eight. Stretching up with the left arm eight times, and the right arm eight times. Whenever practicing this movement, you should be sure to go back and forth between the left and right arm; do not stretch up with one arm or the other repeatedly. It does not matter which arm you start with, so long as you do eight repetitions each.

Correct: left, right, left, right (total of eight times for each arm)

Wrong: left, left, left, right, right, right

2. Front View

3. Side View (Take notice that the heels of the feet are not touching the ground when fully stretching up.)

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B. Squeezing Hands

1. Hold your hands up in the air and squeeze your hands eight times. Squeeze firmly, but not too hard. None of these movements should be painful.

2. Front View

C. Wrist Rotations

1. Rotate your wrists eight times forward, and then eight times backwards as illustrated. Make sure to get a good, full, rotation on each hand. Do not move too fast.

2. Front View

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7.  Side View

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D Shoulder Rotations.

1. This exercise is good for your shoulders and it can also improve circulation to the hands and fingertips. Rotate both arms in unison eight times forward, and eight times backwards. Do not whip your arms around, but keep a fair comfortable pace. Make sure that you get a good, full circular rotation, not small circles.

2. Front View

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E. Arm Stretch to the Side

1. Using one arm as leverage, pull the opposite arm across the chest and get a good stretch. Do this eight times per arm. Do not pull too hard, and do not force the arm. The stretch should be slightly uncomfortable, but never painful. If you are stretching so far that it causes pain then you are stretching too far. As you do this exercise regularly, your flexibility will slowly increase and you will be able to pull your arm further later on.

Left Arm

2. Right Arm

3. In this picture, you maintain the arm in the stretched position and turn to the side. Do not whip around. All of these movements should be slow and methodical. As always, when you stretch, do not stretch too far. You have reached your stretch limit if it becomes slightly uncomfortable, but NOT painful. Stretching to the point of pain can actually tear the muscle too much and decrease flexibility.

Left Arm/Side

4. Right Arm/Side