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Chen Frontal Silk-Reeling (Tai Chi Front-Plane Wave)

IntermediateBalanceTier T2

A tai chi front-plane wave from the Chen style. You stand with the arms low, draw them up and across in a first loop, carry them through the centre into a second loop, and return, shifting weight between the legs.

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

  • Stand settled, the arms low.
  • Draw the arms up and across in the first loop.
  1. He stands on the mat in the settled stance, the arms hanging low in front, the knees soft, ready to begin the wave.

    Step 1 of 5

    Stand settled, the arms low.

  2. He draws the arms up and across in the first half of the figure-eight, the hands rising and curving over, the weight shifting onto one leg.

    Step 2 of 5

    Draw the arms up and across in the first loop.

  3. He carries the arms through the centre crossing into the second loop, the hands drawing the middle of the figure-eight, the weight shifting across.

    Step 3 of 5

    Carry the arms through the centre into the second loop.

  4. He draws the arms through the second loop and curves them back toward the start, the weight settling back, the wave completing.

    Step 4 of 5

    Complete the second loop and return.

  5. He stands on the mat in the settled stance, the arms hanging low in front, the knees soft, ready to begin the wave.

    Step 5 of 5

    Stand settled, the arms low.

Safety Information

Draw the figure-eight wave in the frontal plane with the arms. Shift the weight in rhythm with the wave. Tai chi practice needs a clear mat. 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.