Qigong routine for post exercise recovery

Lesson 32 – Qigong Routine For Post Exercise Recovery (Replay of Live Qigong Class)

This is a replay of a live session showing you a Qigong routine for post exercise recovery, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time.

These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations go to the nurses in the ICU ward at my local hospital for them to use for self-care. The other 50% goes towards the upkeep of this website.

Introduction To Qigong Routine For Post-Exercise Recovery

This is a replay of a live session showing you a Qigong routine for post-exercise recovery. This is a quick way in which to relieve stiffness and discomfort in your muscles, tendons, ligaments and joints after exercise. However, you can also use it for feelings of stiffness when you get up in the morning or for anytime when you feel tired as a quick “pick me up”.

The aim of this Qigong routine is to create the conditions in which we can:

  • Discharge any “waste Qi” (lactic acid, muscle inflammation);
  • Nourish our muscles and tendons by promoting the flow of Qi and blood;
  • Increase our breathing capacity and efficiency.

Qigong Routine For Post Exercise Recovery – Method

  1. Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
  2. Settle into your practice by relaxing your body and mind with Abdominal Breathing.
  3. Cup your hands and tap the whole of the surface of your body in order to release any waste Qi from the muscles, tendons and ligaments, bringing it up to the skin surface.
  4. Discharge Waste Qi with Vibration (see here for full method).
  5. Embrace The Tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
  6. Use your hands to massage your lower back and kidney area which can often feel stiff after exercise.
  7. Smooth out your Qi field from head to toe, using your hands.
  8. Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.

Integrating This Qigong Routine for Post-Exercise Recovery Into Your Day

Perform this whole routine, or only part of it, ideally within a few hours of exercise to prevent stiffness and discomfort from developing in your muscles.

Please watch the following videos I made previously which you could combine with this one:

  1. Qigong Stretch for Athletes.
  2. As the Liver system is responsible for the tendons in Chinese medicine try this routine: Liver Cleansing Qigong Exercises.
  3. The Spleen system is responsible for the major muscles of the body so try this routine.

Previous Live Lesson Replays

Previous live lesson replays are listed below and can be found on my blog page.

Click the image above to follow along with the Qigong class!

What Can I Do Next?

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order to feel more relaxed and energised.

You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.

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