Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Butterfly Threads the Flowers With Internal Force

IntermediateBalanceTier T2

A Baduanjin qigong movement. Raise the hands to shoulder height as the feet form a wide stance. Turn the palms up, drop the hands to navel level, then circle each hand inward.

Targets: Shoulder

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

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the horse-riding stance and raise the hands to shoulder height.
  • Turn the palms up and drop the hands to umbilical level.
  1. He sits in a wide horse-riding stance, both hands risen to shoulder height in front of him.

    Step 1 of 5

    Form the horse-riding stance as the hands rise to shoulder height.

  2. He holds the horse stance, his hands dropped to navel height in front of him with the palms turned upward.

    Step 2 of 5

    Turn the palms up and drop the hands to umbilical level.

  3. He is threading to the right, his right hand wound inward anticlockwise as his arm, shoulder and waist rotate the corkscrew expression outward through his hands, his weight lunging slightly right.

    Step 3 of 5

    Turn the right hand inward anticlockwise while the arms, shoulders and waist rotate the corkscrew thread outward through the hands, lunging slightly right.

  4. He is threading to the left, his left hand wound inward clockwise, his arm, shoulder and waist rotating the expression outward, his weight lunging slightly left.

    Step 4 of 5

    Repeat the thread expressing left - the left hand wound inward clockwise with a slight left lunge.

  5. He sits in a wide horse-riding stance, both hands risen to shoulder height in front of him.

    Step 5 of 5

    Form the horse-riding stance as the hands rise to shoulder height.

Safety Information

Keep the threads alternating with the slight lunges. Hold the horse stance without forcing depth. The qigong 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.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.