Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Shibashi Spinning Wheels (Taiji Qigong Set-One Figure)

IntermediateBalanceTier T2

A standing taiji qigong movement. You start bent forward at the waist, then rise twisting up one side with both arms overhead and a slight backward arch. You lower down the other side and repeat in the opposite direction.

Targets: Spine Chain (Full 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 bent forward at the waist, palms facing each other.
  • Rise twisting up one side, carrying both arms overhead.
  1. She is bent forward at the waist on the mat, her arms hanging in front with the palms facing each other, the knees soft.

    Step 1 of 5

    Bend forward at the waist, palms facing each other.

  2. She is risen and twisted up to her left, both arms carried up over her head from the left side, the body arched slightly backward at the top of the wheel.

    Step 2 of 5

    Rise twisting up the left side, carrying both arms overhead, arching slightly backward.

  3. She is twisting down through her right side back toward the forward bend, both arms lowering with the body toward the right, the palms facing.

    Step 3 of 5

    Lower twisting down the right side, the arms lowering back into the forward bend.

  4. She is risen and twisted up to her right, both arms carried up over her head from the right side, the body arched slightly backward - the wheel running the opposite way.

    Step 4 of 5

    Begin the counterclockwise wheel - rising twisted up the right side, arms overhead.

  5. She is bent forward at the waist on the mat, her arms hanging in front with the palms facing each other, the knees soft.

    Step 5 of 5

    Bend forward at the waist, palms facing each other.

Safety Information

Twist up one side carrying both arms overhead with a slight backward arch, then twist down the other side into the bend. 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.