Lesson 51 – Beginner Qigong Exercises For Bone Density  (Replay of Live Qigong Class)

Lesson 51 – Beginner Qigong Exercises For Bone Density (Replay of Live Qigong Class)

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 Qi 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:

  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.

Click here to join our Qigong group on Facebook.

Website homepage.

Qigong for Osteoporosis

Qigong for Osteoporosis

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. It can affect men as well as women but it is more common in women. In the video on this page I’m going to show you how you can use Qigong for osteoporosis prevention by strengthening your bones. These methods may also slow down the development of osteoporosis if you have already been diagnosed with this condition.

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

Methods of Qigong for Osteoporosis

It is well known that weight bearing exercise such as walking, hiking, jogging, climbing stairs, lifting weights, playing tennis and dancing can help strengthen our bones and thereby manage the condition of osteoporosis.

In the same way, weight bearing Qigong methods will help you if you suffer with osteoporosis and help to improve bone health.

Here is a list of the methods from previous videos which will be helpful for you. Select your favourites and practice them every day as a 10 minute routine of Qigong for osteoporosis.

1. Qigong Morning Routine. Establishing a morning routine will help you get into the habit of regular practice which is important if you are to slow down the progression of osteoporosis. Click here to watch the video.

2. Qigong for Illness Prevention. In this video you will find out why it is much easier to prevent and illness or condition from arising in the first place rather than treat it once it has occurred. Click here to watch the video.

3. Qigong for Cleansing. This lovely 2 minute method can help you to rid any pains or stiffness in the body which might be associated with osteoporosis. You will feel 100% better after doing this! Click here to watch the video.

4. Qigong Standing Posture. Learn the correct standing posture to maximise the flow of Qi, (energy), blood and fluid in to the bones and joints. This method helps if you have developed a hunched posture as a result of loss of bone density. Click here to watch the video.

Where Can I Learn More?

If you would like to learn even more benefits of Qigong for osteoporosis and bone health 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. 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. You’ll 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, all which can be adapted to be used for the condition of osteoporosis.

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 what you learned from this video.

3. Join my free Facebook group, “Space To Relax Free Qigong 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.