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

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 Spring, 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.

Qigong Routine For Post Exercise Recovery – Introduction

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.

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 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 in 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.

Website homepage.

Lesson 29 – Qigong For Trauma Release and Shock (Replay of Live Qigong Class)

Lesson 29 – Qigong For Trauma Release and Shock (Replay of Live Qigong Class)

This is a replay of a live session showing you a Qigong routine for Spring, 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.

Qigong For Trauma Release and Shock – Introduction

When we go into shock or suffer trauma, our body visibly shakes. In this Qigong exercise, we make use of this shaking movement to release any trauma which may have been bottled up inside the body for years. This is never a good thing as it can lead to a manifestation of physical symptoms such as shoulder, back or stomach pain. Post Traumatic Stress Disorder (PTSD) can also be a result of trauma, shock or emotions which have not been healthily dealt with and processed by the physical body and mind.

The Qigong exercises shown in this video can help you:

1. Release old stress patterns which manifest as pain, discomfort or stiffness as a result of holding trauma and shock inside the physical body;

2. Increase your energy levels as you let go of “bracing the body” against trauma in an attempt to hold it inside;

3. Discharge any energy or emotions which are being held inside the body leading to a softening of the muscles.

Method for Using Qigong For Trauma Release and Shock

  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. Shake and twist the arms and hands, relaxing the muscles and joints as you do this.
  4. Lift the arms as you inhale, drop the arms and bend your knees as you exhale through the mouth.
  5. Hold the arms at shoulder level, shaking and twisting them in this position.
  6. Let your body move in whichever direction it leads you in order to release any tension and ease any remaining areas of tension.
  7. Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
  8. Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.

Integrating Qigong For Trauma Release and Shock Into Your Day

Perform this whole shaking Qigong routine, or only part of it, whenever you have a few minutes. This Qigong method works best if you can find a few minutes each day to practice. Little by little, day by day, you will start to observe that you feel a little more comfortable and at ease.

Please watch the following videos I made previously which may also help you release any pent up emotions:

1. Discharge Waste Qi With Vibration.

2. Qigong For Cleansing.

3. Qigong For Grief.

4. Qigong For Chest Congestion & Anxiety.

For anyone with PTSD you may want to consider NADA Ear Acupuncture treatment. More information on this is here.

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.

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 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.

Website homepage.

Qigong For Tremors

Qigong For Tremors

Do you suffer with tremors in your body or know anyone that does? Do you have or know anyone with Parkinson’s Disease? If so, the video on this page is just for you. You’ll learn how to use Qigong for tremors in your body associated with either essential tremor or Parkinson’s Disease.

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 don’t forget to do to YouTube to 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. 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.

Tremors In Terms of Traditional Chinese Medicine (TCM)

Tremors in TCM terms are often due to the lack of smooth flow of Qi (energy) in the body. The Liver and Kidney systems are primarily involved along with what is termed “Internal Wind”. Essential Tremor and Parkinson’s Disease are not the same thing, however we can employ Qigong methods to help manage the tremors resulting from both conditions.

Qigong for Tremors – Reduction

There are many simple methods of Qigong for tremors and their reduction. All Qigong methods generally help to smooth the flow of energy throughout the body, opening up the pathways of Qi flow so that they become unobstructed. Of particular use are Qigong methods which focus on balancing the function of the Liver and Kidney systems and clear Internal Wind.

Qigong for Cleansing

This method of Qigong for tremors rids waste or turbid Qi from the body (including Internal Wind) and can therefore help to reduce shaking in the body. You can learn this method in a previous video I made, Qigong for Cleansing.

Qigong Circles Method

This method moves your Qi in all four directions (up, down, in and out) and so has a strong effect on promoting unobstructed Qi flow, allowing the body to bring itself back into balance. It’s very easy and suitable for beginners. Click here to watch the video.

Stretching

The Liver system is related to the tendons in TCM. Any exercise which stretches the tendons (and muscles) will help to smooth the flow of Qi throughout the Liver system, improving its function and thereby helping to reduce tremors. Refer to these two previous videos for some simple stretches to follow along with:

A Qigong Stretch for Athletes – not only for athletes but for anyone who wants to stretch and smooth the flow of Qi from the lower back down the backs of the legs.

A Simple Qigong Stretch – this stretch opens up the chest and upper back.

Exhale the Negative With Qigong Breathing

You can use Qigong breathing to exhale anything you don’t want in your body or mind (physical or mental). Use the method here to exhale the tremor. Try it for 10 minutes and compare how you feel before and after the exercise. Click here to watch a previous video of this method in more detail.

Acupuncture and Chinese Herbal Medicine for Tremor Reduction

Both Acupuncture and Chinese Herbal Medicine can also be effective in the relief of tremors. Read one of many research articles on how helpful acupuncture can be in managing tremors by clicking here.

Where Can I Learn More?

If you would like to learn even more benefits of Qigong for healthcare and the reduction of tremors 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 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 methods of Qigong for tremors and their reduction.
  1. Subscribe to my YouTube channel by clicking the red “Subscribe” button on the YouTube website. 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 your kids thought of the two methods in the video.
  1. 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.

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