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Exercise handout — move better, feel better.
Tai Chi Cloud Hands
Stand with your feet wide and your knees softly bent. Shift your weight side to side while turning your waist, with one hand rising in front of your face and the other sinking to hip height. You may feel your legs working gently and your trunk turning.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your hips, knees, back or shoulders, dizziness or unsteadiness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand with your feet a little wider than shoulder width, toes pointing forward and knees softly bent.
- Let your weight settle evenly on both feet, relax your shoulders and let your arms hang loosely at your sides before raising them in front of you.
Step 1 of 3
Keep your weight on the left leg, your chest turned left, left hand high and right hand low.
Step 2 of 3
Keep your weight on the right leg, your chest turned right, right hand high and left hand low.
Step 3 of 3
Keep your weight on the left leg, your chest turned left, left hand high and right hand low.
What you should feel
You may feel your legs working gently as your weight moves, your trunk turning and your shoulders and arms moving freely.
Breathing
- Breathe slowly and steadily, for example breathing in as you turn to one side and out as you turn to the other; do not hold your breath.
Safety Information
This is a slow standing movement that shifts your weight from leg to leg and turns your trunk; if you have a hip, knee, back or shoulder problem, a balance problem or dizziness, or have had recent surgery, ask a health professional before trying it. Start with a small weight shift and a small turn, keep your knees softly bent, and stand near a sturdy chair or wall if your balance is unsteady; you can also practise the arm movement sitting. Stop if it hurts your hips, knees, back or shoulders, or if you feel dizzy or unsteady. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.