Following on from last month...

In last months newsletter I spoke of various "peripatetic" or 'elsewhere' (apart from here in my home dojo) projects that I have become involved in in recent times. I mentioned that, as a direct consequence of these contracts I planed to devise a full and every day program of Chi Kung and Tai Chi style exercise program for the generally aged or infirm; saying in turn, "The Yang Long Form its not; but any one can do it and it sure won't do any harm!"

This newsletter does of course have its limits so in that last issue I said little more about this every day program aside from: "First, just nod your head to and fro (chin down and then chin up) - 6 times down, 5 up. Breathe out as you lower your chin for the first time. Breathe in, chin up; breathe out, chin down. Finish with your chin down. When finished (6 down 5 up) keep your chin lowered for two breaths (in out, in out). On the next (3rd) in breath - raise your chin up and balance your head on your shoulders like a strawberry atop a knickerbocker glory."

That (above) is just the bare bones of the exercise 1. I have now completed a detailed and fully illustrated description of that exercise and two others that 'treat' the same area of the body - which is specifically, the seven cervical vertebrae of the spinal column.

Below, just as another taster, I have reproduced the first (introduction) page of a nine page printed hand out that I left with left with the members of the Parkinson's Disease Society Tai Chi group; they being one of the three contracts. The next time I visit we shall move on to "Circular Breathing Technique". I will write all of that down as well and month by month assemble a complete and very easy to do 'head to toe' program of exercises that I do hope will be of some assistance to that particular or any similar group or individual.

Associated article online
Like I said earlier, the format of this newsletter does not lend itself to the publication of complete descriptions and illustrations of these exercises in full; so I have reformatted the complete nine page print out version of a sequence of three exercises into a single web page presentation @ wheelswithinwheels.net. More (i.e. 'circular breathing' and then next, down the spinal column and onwards 'head to toe') will follow as and when each new exercise is presented - and eventually the whole thing will be published @ taichido.com. The only reason that it is not going there directly is because at this stage it is as such a 'work in progress' and I have not yet even discussed what we do next with it with Mark - but rest assured, it will all be published sooner or later. In the meantime, please do go to wheelswithinwheels.net (my 'home dojo' site - sister site to taichido .com) for the completed set of exercises.

Neck/Cervical Vertebra Exercises - extract.
Exercise 1.
NODDING

This set of three exercises concentrate entirely upon the neck or more specifically the seven uppermost vertebrae or "cervical" section of the spine. Although very easy to self administer, these 'head manipulation' exercises can help prevent the stiffening of the neck muscles, improve posture, promote more efficient breathing, swallowing and eating - and aid in the prevention of "Sialorrhoea" a.k.a. dribbling.

These three exercises are are specifically targeted and involve no other part of the body therefor they may practiced either sat or stood to equal effect. Indeed, without some training or advice on the establishment of a sound yet relaxed standing posture, it is often better if not safer to, within the individuals level of ability - and the individual is the best judge of that) to self administer these very simple exercises simply sat in a straight back chair.

The correct (i.e. the most efficient and 'healthy') standing posture does of course involve all parts of the body including the legs as well as the thoracic and lumbar regions of the vertebra - and the correct alignment of all of these elements is crucial to the establishment and maintenance of a secure 'stood' or standing posture.

In Tai Chi we use 'visualisations' to aid us mentally and, at times, if we think about it hard enough, physically. Whilst these visualisations are most commonly used to add a certain 'spirit' to the moving postures of Tai Chi Form this technique may also be applied when sat, as follows:

"Connecting Heaven and Earth"
In Tai Chi we talk of "the silken thread". We imagine that an invisible thread that connects the crown of our head to heaven. At the other end - on the soles of our feet there is a spot called "the bubbling spring". If you do these exercise sat you may still visualise both of these element - including the bubbling spring - as long as you can get your feet flat on the floor. Either way, the silken thread idea is very important. Between them (silken thread/bubbling spring) they 'connect' us up and down between 'heaven and earth'.