Hand Tai Chi Exercise by Peter Wayne | Omega

Peter Wayne, author of The Harvard Medical School Guide to Tai Chi, created Hand Tai Chi to help people relieve the pain of arthritis and repetitive-stress injury. The added benefit? With practice, you’ll also experience the core principles of tai chi. 

Hand Tai Chi is often therapeutic for those who have arthritis or repetitive-stress injury. It gives you the experience of gentle, pulsing movements, relaxation, imagery, and intention, and their potential to alleviate pain. Hand Tai Chi also helps you experience a number of the core principles of tai chi. Once you experience therapeutic tai chi qualities in the hand, it’s easier to experience and begin integrating these principles into the rest of your body.

Try this simple exercise now:

1) Hold your right hand in front of your body in a relaxed way, palm up. If it’s tiring to hold it up, rest it on your thigh. Slowly and mindfully, extend all your fingers and separate them, and then relax them. Don’t try too hard, no more than 70 percent effort. As you stretch, take time to notice which knuckles and surrounding tissues feel as if they are opening and which ones are not. It’s more important at first to just feel and notice without trying to affect any change. Feel the network of elastic fascia in and around each joint, and notice how the gentle stretching and resting begins to allow the surrounding inner ocean or living matrix to rehydrate and nourish the tissues. Compare the front and back of your hand. Invite the warm, inner ocean to spread more deeply and freely into all tissues, with each cycle of the palm stretching and relaxing back to neutral.

2) Now add a bit of imagery or intention. Imagine warm, healing energy, perhaps a miniature radiant yellow sun, in the palm of your hand, relaxing and nourishing the tissues. As you open and gently stretch the palm, allow the healing energy to radiate out into every cell of the hand, adding a gentle, charged quality to the inner ocean. As you relax your hand, feel the energy become more focused in the heart of the palm. Each time you open the hand, the movement of the joints and the flow of the energy should be a just a little easier.

3) Repeat step 2 for 3-to-5 min­utes with your right hand, and then compare it with how your left hand feels. Sometimes, the right hand feels warmer, sometimes more tingly, sometimes a little “bigger.” It’s different for each person.

4) Repeat steps 1-3 for the left hand.

The principles of Hand Tai Chi are the same as those you use to prac­tice the essential tai chi forms. For example, as you move forward in the “push,” the palms open to strengthen the connection between the joints and to express energy. Once you “push,” your palm returns to a more neu­tral, relaxed (or yin) phase. During the same movement, more experienced tai chi practitioners may sense the opening and closing of many more body joints—the spine, ribs, and lower extremity joints. And, during cer­tain stages of tai chi training, the whole body feels like a hand, opening and closing, and being bathed with awareness and energy.

From The Harvard Medical School Guide to Tai Chi, by Peter M. Wayne with Mark L. Fuerst. Copyright © 2013 by Harvard Health Publications. Reprinted by arrangement with Shambhala Publications Inc., Boston, Massachusetts. Shambhala.com

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