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Wiggle Your Tail and Swing Your Head

IntermediateBalanceTier T2

A Baduanjin qigong movement. In a wide stance with the hands resting on the thighs and the back bent slightly forward, rotate the whole body in a circle to the left.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

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 stance and rest the hands gently on the thighs.
  • Straighten the back and bend slightly forward.
  1. He sits in a wide horse stance, his hands resting gently on his thighs, his back straight and his torso tipped slightly forward.

    Step 1 of 5

    Set the horse stance with the hands resting gently on the thighs, back straight and bent slightly forward.

  2. His body is circling toward his left, the trunk rolled through its arc while his hands stay resting on his thighs.

    Step 2 of 5

    Rotate the body in a circle toward the left.

  3. His body has rolled three-quarters around the circle, the trunk now tilted through the far side of the arc, hands still on his thighs.

    Step 3 of 5

    Continue the circle until three-quarters around.

  4. His body has completed the full circle back to the forward-tipped start and is beginning the same circle toward his right.

    Step 4 of 5

    Complete the remainder of the circle, then repeat in the opposite direction.

  5. He sits in a wide horse stance, his hands resting gently on his thighs, his back straight and his torso tipped slightly forward.

    Step 5 of 5

    Set the horse stance with the hands resting gently on the thighs, back straight and bent slightly forward.

Safety Information

Keep the circle smooth and within a comfortable range. Keep the hands resting on the thighs. 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.

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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.