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Tai Chi Fan Through The Back

IntermediateBalanceTier T2

A Tai Chi fan-through-the-back movement done alone. You lift one foot, step into a bow stance, form an open diamond with your hands, then push both hands forward as your weight shifts.

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

  1. A man lifting his left foot, waist turned slightly right, both hands flowing to the right side of his body.

    Step 1 of 4

    Pick up your left foot as your waist turns very slightly right and your hands flow over to the right side of your body.

  2. A man in a bow stance, hands formed into an open diamond at his right side - right hand at eyebrow level, left at shoulder height, palms out.

    Step 2 of 4

    Step into your bow stance and form the open diamond - right hand at eyebrow level, left at shoulder height, both palms facing out.

  3. A man in his bow stance pushing both hands out in front, the left hand extending at the end of the weight shift.

    Step 3 of 4

    As your weight moves forward, push your hands out in front of you, keeping the diamond shape, and let the last of the shift extend the left hand.

  4. A man lifting his left foot, waist turned slightly right, both hands flowing to the right side of his body.

    Step 4 of 4

    Pick up your left foot as your waist turns very slightly right and your hands flow over to the right side of your body.

Safety Information

Practise on a clear, flat, non-slip floor with room for the step. Anyone with a shoulder, hip, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain or on loss of balance. 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.