Lesson 42 – Qigong Spine Stretch (Replay of Live Qigong Class)

Lesson 42 – Qigong Spine Stretch (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 Spine Stretch – Introduction

In this video you’ll learn a couple of simple Qigong spine stretches. The aim of these exercises is to:

  • – loosen your spine and improve flexibility;
  • – connect your whole body to the movement of the spine;
  • – practice cultivating your awareness and powers of observation by feeling into your spine;
  • – promote the 4 directions of Qi flow;
  • – help improve your posture;
  • – relax the nervous system;

Focus on:

  • Complete relaxation of your arms;
  • Slow and careful movement (never do anything that produces a sensation of pain).
  • How the limbs pull on your spine as you move in order to maintain your balance.


  1. Begin by adopting the correct Qigong standing posture and performing a few abdominal breaths (see more here).
  2. Drop your chin to your chest to begin and roll your head and arms slowly forward feeling the arms and crown of your head being pulled down by gravity. Perform this movement SLOWLY, one vertebra at a time until you reach the lower back area. If you cannot reach the floor then place your hands on your thighs or shins (not your knees) when you reach the full extent of your movement. If you can touch the ground then at this point straighten your legs a little to create a gentle stretch in the hamstrings.
  3. Feel the different sections of your spine as you descend. Pause as you descend if you feel any areas of tension or stuck Qi (energy) and release this by slowly exhaling, softening into the area.
  4. To come back up, roll up slowly from the lower back to the vertebrae in the neck, keeping the head and arms down until the last moment. Then lift the head back to upright, drop your shoulders and feel into your spine (you may feel taller).
  5. Repeat this Qigong spine stretch at least three times.
  6. Perform the “Looking Back Over Shoulder” exercise which is one of the 8 Pieces of Brocade, a classical Qigong set of exercises that benefit the whole body and which you can learn in my Space To Relax 50-week programme of Qigong video lessons.
  7. Consolidate your practice by finishing with a few abdominal breaths and taking a few moments with your eyes closed to notice how your body and mind feel.

Integrating The Qigong Spine Stretch Into Your Day

You can practice any of the movements shown in this video whenever you have 5 minutes. They are perfect for those of you who spend a large portion of your day driving our working at a computer as they will provide relief for your back and energise your body.

Many other live lesson replays can be found on my blog page so I’d encourage you to take a look at some of them and find methods which you can easily add to the end of this one. A good example is “Qigong For Back Problems“.

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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