IRQTC Rehabilitative Qigong & Tai Chi: Gesture Benefits

Transcription

1 IRQTC Rehabilitative Qigong & Tai Chi: Gesture Benefits

2 This supplemental Rehabilitative Qigong & Tai Chi guide includes gesture benefits that are most approptiate for targeted rehabilitation. While it is important to remember that Qigong & Tai Chi are holistic and whole body practices at times certain gestures may have a greater therapeutic effect on specific body regions. This guide is organized by gesture and includes visual practice, areas of key muscle activation, and additional points of consideration. -Brian Trzaskos, Founder IRQTC

3 Neck and Shoulder Program Accordion Breathing Diaphragmatic Breathing Focused Relaxation Upper Trapezius Levator Scapula Qi Sensing Gentle motion for highly acute shoulder pain Turtle Retracts Head Visual Scanning Deep Neck Flexor Cloud hands Visual Scanning (Convergence / Divergence) Polishing the Table Visual Scanning Key Muscle activation Cervical / Thoracic Spine Rotators Cervical / Thoracic / Lumbar Spine Rotators Anterior Shoulder Opening Anterior Shoulder Opening Gentle motion for highly acute shoulder pain

4 Neck and Shoulder Program (cont.) Tree Hugging Deep Neck Flexors Focused Relaxation Upper Trapezius Levator Scapulae Scalenes Owl Turns Head Visual Scanning Cervical / Thoracic Rotators Low Trapezius Posterior Deltoid Between Earth & Sky Low Trapezius Pectoralis Minor Median Nerve Mobilization Closed Pack Position Mobilization Coiling Cervical / Thoracic Rotators Gluteus Medius Deep 6 Rotators Advanced Coordination Training

5 Neck and Shoulder Program (cont.) Swimming Dragon Visual Scanning Cervical / Thoracic / Lumbar Spine Rotators Anterior Chest/Shoulder Opening Median Nerve Mobilization Heart / Lung Opening Key Muscle activation Deep Neck Flexors Transverse Abdominis Wrist Extension 2 Hand Offering Biceps Long Head Pectoralis Minor Thumb Gazing Visual Scanning (Convergence / Divergence) Cervical / Thoracic Rotators Median Nerve Mobilization

6 Neck and Shoulder Program (cont.) Taffy Pull Spiraling Infraspinatus/ Teres Minor Advanced Coordination Training

7 Tai Chi for Balance: Seated Parting the Wild Horses Mane Anterior / Diagonal Planes Pre-gait Weight Shift Midline Crossing Movement Brush Knee Anterior / Diagonal Planes Pre-gait Weight Shift Midline Crossing Movement Squeezing out the Sponge (Lymph Pumping) Erector Spinae Rectus Abdominis Full Body Isometrics Diaphragm Cardiac Output Lymph Flow Breath Control Vestibular Stimulation Metabolic Activation Circling Visual Tracking Transverse Abdominis Anterior / Diagonal Planes Pre-gait Weight Shift Advanced Coordination Training

8 Tai Chi for Balance: Seated (cont.) Cloud Hands Visual Scanning (Convergence / Divergence) Cervical / Thoracic / Lumbar Spine Rotators Anterior Shoulder Opening Rotational Planes Tai Chi for Balance: Standing Gathering Erector Spinae Rectus Abdominis Gluteals Quadriceps Gathering (cont.) Anterior / Posterior Planes Hip / Knee ROM Ankle Dorsiflexion ROM

9 Tai Chi for Balance: Standing (cont.) Flowing Motion Low Trapezius Biceps Long Head Gastrocnemius Tibialis Anterior Anterior / Posterior Planes Circling Visual Tracking Transverse Abdominis Quadriceps Gluteals Anterior / Diagonal Planes Open / Close Gluteus Medius Quadriceps Transverse Abdominis Single Leg Balance Medial / Lateral Planes Crane Gluteals Quadriceps Hamstrings Erector Spinae Transverse Abdominis Multifidus

10 Tai Chi for Balance: Standing Crane (cont.) Single Leg Balance Medial / Lateral Planes Anterior / Posterior Planes Tai Chi Walknig Rhythmic Motor Control Center of Gravity Transfer Step Accuracy Single Leg Balance Tai Chi for Balance: Hands and Feet Together Parting the Wild Horses Mane Key Muscle activation Lateral / Diagonal Planes Hemi Lateral Movement Midline Crossing Movement Brush Knee Lateral / Diagonal Planes Cross Lateral Movement Midline Crossing Movement

11 Tai Chi for Balance: Hands and Feet Together (cont.) Cloud Hands Visual Scanning (Convergence / Divergence) Cervical / Thoracic / Lumbar Spine Rotators Quadriceps Gluteus Medius Lateral Plane Hemi Lateral Movement Midline Crossing Movement Lateral Stability