This is a replay of a live session showing you some beginner Qigong exercises for bone density, 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. Click here to join us (lesson replays sent out by email in case you can’t make it).

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 will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

Beginner Qigong Exercises For Bone Density – Introduction

As we age we lose more bone than we replace. Women tend to have less bone tissue and lose bone tissue more rapidly than men, the greatest loss occurring 5-7 years post-menopause. Also, if our bones are weaker and we happen to lose our balance and fall then we are more likely to suffer a bone fracture than someone with strong bones.

It is well documented that we can help maintain our bone density and strength by performing weight-bearing exercises. Examples include walking, jogging, racquet games, weight lifting, yoga, Tai Chi and Qigong.

It is in our interest to maintain bone density; prevention is better than cure. Hence this practice is for young and old alike.

In this video you can learn a few simple Qigong methods to help create the conditions for increased flow of Qigong and blood to the bones two help slow down the loss of bone density. As balance is also an important aspect in the prevention of falls you can learn a simple balancing exercise in this video too.

The main benefits of Qigong practice for bone health include:

  • increased limb motility and flexibility;
  • stronger joints;
  • improved balance reducing the likelihood of falling;
  • improved posture to help reduce compression fractures in the spine;
  • relief of pain;
  • maintenance of bone density.

Beginner Qigong Exercises For Bone Density – Method

The methods below focus on 3 areas:

  • POSTURE
  • WEIGHT BEARING
  • BALANCE
  1. Begin with abdominal breathing to bring yourself into the Qigong state.
  2. Adopt the correct Qigong stance to avoid vertebral compression.
  3. Lift and drop the hands to sink the weight.
  4. Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
  5. From a horse stance, lift one heel off the floor then the other, then both at the same time.
  6. Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
  7. Abdominal breathing to consolidate your practice.

Additional Video Resources

You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.

  1. Winter Routine Part 1
  2. Winter Routine Part 2
  3. Qigong For Osteoporosis

Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.

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.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

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 click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you 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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