Spinal Wave - A Core & Back Qigong Exercise

The Spinal Wave is a white crane qigong exercise. It involves a systematic mobilization of the pelvis and spine starting from the base and moving vertebra-by-vertebra up the spine; and it can generate force out the arms. This particular spinal wave focuses on core engagement. The rectus abdominis is actively pulling the pelvis into a posterior tilt and pulling the ribcage down, while the transverse abdominis, multifidi, and shoulder girdle muscles stack the spine into an elongated and upright position.

This pattern can be used to generate force in martial arts, but it can also serve as a foundational exercise for health improvement since it improves the flexibility and control of the spine, engages the core, stimulates the nervous system, and gently massages the internal organs. It takes practice to coordinate, but it is a great exercise to add to your health routine. This video provided 5 stages of practice starting from a small movement and then progressing to a larger movement that propels force out the arms.

Click here to access a 1 hour class that teaches qigong to mobilize the spine and engage the core. You can purchase this class for CEUs (acupuncturists) or select course only (no CEUs) for a discount.
https://netofknowledge.com/Link/Cours...

music: "Snowfall" by Punch Dec

00:00 Title Slide
00:07 Pelvis to Diaphragm
00:45 Pelvis to C7
01:19 Wave Moves Elbows
01:43 Wave Propels Arms
02:04 Turning, One Arm Out
02:37 Spinal Wave & Taiji Ball

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