Tai Chi exercises for Chronic Fatigue Syndrome - 1

Just a brief word about what I am, and am not attempting to pass on here.

Tai-Chi and Qi-Qong (Chi-Gong) are similar exercises from ancient China, but it is worth noting the distinction. Tai-Chi is a highly effective martial art which also gives great health benefits, though in the West it is often taught without learning the martial arts applications. Qi-Qong looks similar but is purely for developing and circulating the Chi, organic energy, inside the body, and some practicioners of TCM (Traditional Chinese Medicine) will teach a patient Qi-Qong exercises specifically for their condition.

Both Tai-Chi and Qi-Qong have forms - specific sequences of interconnected exercises which may last anywhere from one to 30 minutes - but also single exercises. The forms take a long time to learn and really should only be learned in a class with a good teacher, so I'm only going to describe a few simple, single exercises here. In these pages though I use the terms Tai-Chi and Qi-Qong without any particular significance.

You might consider joining a class, but only if you feel up to it - it's not worth suffering through classes in the hope the tai-chi will cure your Chronic Fatigue Syndrome. On the other hand if you're already recovering it could be a useful way of strengthening your energy and guarding against future relapses.

The first six exercises must all be done standing up, and although you would only do a few minutes of each they all take a little more effort than just ordinary standing up. Consequently you'll have to decide if you're loosing more energy than you're gaining by doing a standing exercise. Don't forget hot and cold compresses can greatly reduce muscle soreness, although I would not do compresses at the same time as these exercises. Both tai-chi and yoga will bring the blood and energy circulation inwards, to nourish the internal organs, whereas the application of heat and cold draws blood and energy to the surface. Leave it least half an hour to let the body return to its normal circulation before using compresses.

1. Sau Gong

Whether you do one exercise or several, finish each session with Sau-Gong, (Cantonese for 'end exercise'). Stretch out your arms to your side and bring your hands out to your sides palm up. They continue up to just above head height and with the palms facing each other come in towards each other. Let the breath out as the hands guide the chi down the front of the body, about 10-12 inches in front of you. Finishing with the palms pointing towards Dan Tien (the single most important accupoint in the body, and the main store of energy), which is one inch below the belly button. The tips of the fingers should be 1 to 2 inches away from each other. Do this three times and leave the hands and your attention at Dan Tien, for a few seconds longer on the last time.

2. Pheonix spreads wings

Purpose: This exercise has a calming effect, particularly on the digestive system, helping to increase appetite.

Stand with feet together then bring the left hand to waist level and the right to chest level, fingers pointing upwards (pic 1). Now bring the left hand and the right hand down in a straight line in front of the body so that the backs of the hands pass each other. As they pass (without making contact) bring your weight onto your right leg, lift the left heel, then step 90 degrees to the left and turn the body to the left. Bring the arms so that the left is palm up and above shoulder level and the right is palm up, fingers at waist level but not touching the waist. The weight should now be 70% on the left (forward) leg and 30% on the right (trailing) leg, with the left toe pointing forwards and the right out at 45 degrees. (pic 2).

1. 2. 3.

Arms and legs should move at the same time, synchonised. And notice the arms are deliberately bent at the elbows and there should be little effort involved here.

Now turn the head right 45 degrees and at the same time turn the left palm over, facing down, and turn the right so the fingers are pointing backwards, not forwards. Exhale, sink slightly into the hips and let the belly relax. (pic 3).



To return to the middle, bring the weight back onto the right leg and start turning the body to face forward again. The left arm is coming down and the right is coming up, again following a line in front of the body with the palms palms rotating back again so the backs of the hands can face each other. When they pass each other in front of the body, that's one side done, so bring the weight onto the left leg and step out with the right, right arm going up and left at the waist doing the mirror image of the first part.

When you finish just bring the hands back to the middle, down the front and let them rest at your side and face forward again, taking a moment to relax and settle.

Do 10 to 20 repetitions each side.

Note: Take this at a fairly steady pace. It should take at least a minute to do 8 repetitions per side. Of course you'll have to consider whether the effort of standing will tire your leg muscles. You need the legs slightly bent to have your body weight, and your chi, sink. So if this is too much effort maybe try some of the seated exercises instead, or try hot and cold compresses on your quads (upper leg muscles) which bare most of the weight. For a short period my digestion felt so churned up I almost lost my appetite, so a couple of minutes of this 10 minutes before a meal really helped me to keep eating. And that kept my energy from completely dropping off the scale!

Follow this link for a video clip of this exercise:

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