Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Wu Qin Xi Bear Play

IntermediateBalanceTier T2

A slow qigong sway from the Five-Animal set. You stand with feet shoulder-width apart, bend one knee and shift to that side. The same-side shoulder and arm sink while the other shoulder and arm lift, then you mirror it.

Targets: Thoracic Spine

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 with the feet parallel shoulder-width and the arms hanging.
  • Bend one knee and shift to that side, dropping the same-side shoulder and arm while the opposite shoulder and arm lift.
  1. She stands on the mat with her feet parallel at shoulder width, arms hanging at the sides, torso tall.

    Step 1 of 5

    Stand feet parallel shoulder-width, arms hanging.

  2. She is bent slightly to her right with the right knee folded and her weight on the right side, the right shoulder swayed forward and down with the right arm sinking, the left shoulder stretched outward and the slightly bent left arm lifted upward.

    Step 2 of 5

    Bend the right knee and shift right - the right shoulder sways forward and down, the right arm sinking, while the left shoulder stretches out and the left arm lifts slightly bent.

  3. She is passing back through centre, weight levelling between the feet, both shoulders even and both arms settling back toward the sides.

    Step 3 of 5

    Return through centre with the weight evening and the arms settling.

  4. She is bent slightly to her left with the left knee folded and her weight on the left side, the left shoulder swayed forward and down with the left arm sinking, the right shoulder stretched outward and the slightly bent right arm lifted upward.

    Step 4 of 5

    Bend the left knee and shift left - the left shoulder sways forward and down, the left arm sinking, while the right shoulder stretches out and the right arm lifts.

  5. She stands on the mat with her feet parallel at shoulder width, arms hanging at the sides, torso tall.

    Step 5 of 5

    Stand feet parallel shoulder-width, arms hanging.

Safety Information

Sway side to side slowly and evenly. Qigong practice needs a clear floor. 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.