If you do any kind of sport then the video on this page is just for you! If you find that you easily pick up injuries when training or simply want to avoid getting injured then Qigong can be of enormous benefit to you. An injury for any athlete can seriously set back your training schedule causing disappointment and frustration. The Qigong stretch in the video on this page will help to loosen out the lower back, hamstrings and groin area. This makes it a perfect Qigong stretch for athletes who wish to avoid injuries to these areas of the body.

Janice Tucker is a practitioner of Traditional Chinese Medicine and Medical Qigong. She is also the founder of the Space To Relax online programme of Qigong video lessons.

Please go to my YouTube channel and click the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.

Why Bother Stretching?

Anyone who performs any type of sport realises the importance of stretching to warm up the muscles beforehand. Performing Qigong stretching in a mindful way, using the combination of movement, breath and your mind is the quickest way to do this. As a result you will be able to get out there and do your stuff without becoming injured!

A Qigong Stretch For Athletes To Loosen Hamstrings, Lower Back and Groin

This exercise is part of a method called the “Yi Tai Zhi Qi” stretches, the whole of which is taught in my Space To Relax membership programme of Qigong video lessons. It is aimed at releasing turbid Qi from the joints of the body and is the perfect one to do first thing in the morning to set you up for the day feeling energised but relaxed at the same time.

Each movement can be performed in multiples of 3, 6 or 9. Start with multiples of 3 and gradually build up the repetitions as you become stronger and if you have more time. As you stretch breathe out and as you relax and come back to your original position, breathe in.


This is only part of the Yi Tai Stretching method but is the perfect Qigong stretch for athletes.

Feet twice shoulder width distance apart.
Stretch down from waist with hands to centre.
Stretch down to right and then stretch down to left.
Hold your toes with fingers and bring your head to one side then the other.
Bend your knees and scoop up the Qi in your hands as you come up. Turn your hands over when they reach knee level to push down the Qi and bring your palms to Dan Tian.
Hands slide round to lower back. Bend backwards.
Slowly come forwards from waist and repeat.
(Note: For those with high blood pressure do not allow the head to drop below the level of the waist).

Important Point to Note for This Qigong Stretch for Athletes

Remember to pay attention to your mind, body and breathing; that they are united together leading to the best results. With this exercise, perform it at the speed and regulation of Qi that suits you so that you don’t feel tired. This is different to physical exercise because the main thing here is that the Qi and blood are able to flow. Only secondly is this a physical exercise.

What Do I Do Next?

If you would like to learn more Qigong then:

1. Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. These three lessons will show you just how easy it is to get started with Qigong. Once you’ve completed the free series you’ll have the opportunity to join my Space To Relax online membership programme of Qigong video lessons. This will allow you to take your practice to a whole new level where you will learn many exercises to eliminate health issues before they become a major problem. I’ll guide you step by step through many more effective Qigong methods, including the whole of the Yi Tai Zhi Qi stretching method.

2. Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box your best methods of stretching.

3. Join my free Facebook group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.