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Shibashi Spreading Your Wings

IntermediateBalanceTier T2

A standing taiji qigong movement. The arms open to the sides as your weight moves to one foot and the other toes lift. The arms then close in front as the weight moves across.

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 even, bending the elbows slightly to bring the arms inward palms-facing.
  • Open both arms to the sides while transferring the weight to one foot, the other toes lifting.
  1. She stands tall on the mat, both arms drawn slightly inward in front of her with the elbows softly bent, the palms facing her body.

    Step 1 of 5

    Bend the elbows slightly, bringing the arms inward palms-facing.

  2. She is opened with both arms out to her sides, her weight transferred onto her right foot, her left toes lifted so only the left heel stays on the mat.

    Step 2 of 5

    Open both arms to the sides while transferring the weight to the right foot - the left toes lift so only the left heel stays down.

  3. She is closing both arms in front of her to shoulder-width apart, her weight transferred onto her left foot, her right heel lifted off the mat.

    Step 3 of 5

    Close both arms in front to shoulder-width while transferring the weight to the left foot, the right heel leaving the ground.

  4. She is opened with both arms out to her sides again, her weight transferred onto her left foot, her right toes lifted so only the right heel stays on the mat.

    Step 4 of 5

    Open the arms again, the weight transferring left and the right toes lifting on its heel.

  5. She stands tall on the mat, both arms drawn slightly inward in front of her with the elbows softly bent, the palms facing her body.

    Step 5 of 5

    Bend the elbows slightly, bringing the arms inward palms-facing.

Safety Information

Close the arms in front shoulder-width as the weight transfers back and the first heel leaves. 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.