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Yi Jin Jing Pick the Star and Exchange It

BeginnerMobilityTier T1

A yi jin jing qigong piece. You stand settled with the arms low, reach one arm up as if picking a star while the other lowers, then exchange the arms and settle back.

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.
  • Reach one arm up as the other lowers.
  1. He stands on the mat in the settled stance, the arms hanging low, the body centred, ready to reach.

    Step 1 of 5

    Stand settled, the arms low.

  2. He reaches one arm up high as if picking a star, the hand extending toward the sky, while the other arm lowers toward the hip.

    Step 2 of 5

    Reach one arm up as if picking a star while the other lowers.

  3. He exchanges the arms smoothly, the reaching arm lowering as the other rises to take its place, the hands passing through the middle.

    Step 3 of 5

    Exchange the arms, the reaching arm lowering as the other rises.

  4. He settles the arms back to the low stance, the body returning to centre, the shoulders easing.

    Step 4 of 5

    Settle the arms back to the stance.

  5. He stands on the mat in the settled stance, the arms hanging low, the body centred, ready to reach.

    Step 5 of 5

    Stand settled, the arms low.

Safety Information

Keep the reach long and the exchange smooth. Qigong 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.