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Shibashi Broadening One's Chest

IntermediateBalanceTier T2

A four-part taiji qigong movement done standing on a fixed stance. The arms raise to shoulder level, open to the sides, come together in front, then sink to the thighs as the knees bend slightly.

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 in the fixed stance.
  • Raise the arms in front palms turning down to shoulder level.
  1. She stands in the fixed stance on the mat, both arms lifted in front to shoulder level with the palms turned down, the body tall.

    Step 1 of 5

    Raise the arms in front palms turning down to shoulder level.

  2. She is standing tall with both arms opened fully out to the sides at shoulder level, the palms facing forward where they turned from facing each other, the chest line spread.

    Step 2 of 5

    Turn the palms to face each other and open the arms fully out to the sides.

  3. She is holding the stance with both hands drawn back in front of her chest at shoulder-width apart, palms facing, the elbows soft.

    Step 3 of 5

    Bring the hands together in front until shoulder-width apart.

  4. She is settled into slightly bent knees on the mat, her arms lowered back alongside her thighs, palms having turned forward through the descent, the torso softly upright.

    Step 4 of 5

    Turn the palms forward, bend the elbows and sink with slightly bent knees, lowering the arms back to the thighs.

  5. She stands in the fixed stance on the mat, both arms lifted in front to shoulder level with the palms turned down, the body tall.

    Step 5 of 5

    Raise the arms in front palms turning down to shoulder level.

Safety Information

Raise the arms in front palms down, face them to each other and open fully to the sides, then bring them together shoulder-width before sinking. 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.

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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.