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Tai Chi Ward Off, Roll Back, Press and Push

IntermediateBalanceTier T2

A Tai Chi sequence of four moves: ward off, roll back, press and push. Step into a bow stance and turn the waist as the hands follow the ball.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

Home Options

  • small ball

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the ball with the left toe in cat stance.
  • Step into the angled bow stance rolling the ball so the left palm faces the chest.
  1. She sits in a left-angled bow stance, her left forearm rounded in front of her chest with the palm facing it, her right hand resting near it in the rolled-ball shape.

    Step 1 of 5

    From the hold-ball entry, step into a bow stance angled left as the ball rolls so the left palm faces the chest.

  2. Her weight has shifted onto her right leg, her hands drawn down past her right hip, her right palm facing her left elbow.

    Step 2 of 5

    Turn the waist left, draw the right hand to face the left elbow, shift the weight right and pull both hands down past the right hip.

  3. She is pressing forward at chest height, her rear hand driving into the front wrist, her weight returning toward the front leg.

    Step 3 of 5

    Shift the hands to a small ball, circle up to chest height and press forward with the rear hand driving.

  4. She sits in a forward bow stance, both palms pushing forward at about two-thirds extension, having drawn the hands back to lower-rib height with the wrists crossed.

    Step 4 of 5

    Turn the waist further left, cross the right hand over the left wrist, draw both hands to lower-rib height and push forward into the bow stance.

  5. She sits in a left-angled bow stance, her left forearm rounded in front of her chest with the palm facing it, her right hand resting near it in the rolled-ball shape.

    Step 5 of 5

    From the hold-ball entry, step into a bow stance angled left as the ball rolls so the left palm faces the chest.

Safety Information

Keep the four gates in the order - ward off, roll back, press then push. Shift the weight with each gate. The tai chi sequence needs clear floor space and balance control. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.