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Tai Chi exercises for Chronic Fatigue Syndrome - 2

5. Waist circling: heaven and earth

This loosens up the waist, giving a massage to the kidneys, which are considered essential to health and well-being in Chinese medicine.

There are two methods here, Heavenly and Earthly circles. Earthly circles are easier to perform.

Earthly circles

E1. (left) Step forward with the left leg, the right leg is 45 degrees to the angle of the body. With the hands just below belly-button height and palms facing downwards, bring all the weight into the back leg, sinking into the hips so the body turns about 30 degrees to the left. (pic E1). This is the ideal position, don't try to force it if you don't have the flexibility in the hips or the strength to take all your body weight on one leg.

E2. (right) Now begin drawing a clockwise circle with the palms facing downward, about 2-3 feet in diameter in front of your body. The hands extend forwards away from the body, but always directly in front of the hips. As you do this move your weight forwards onto the left leg (pic E2), then back onto the right again as your waist is turned to the right. (pic E3). Think of this as a 3-way compound movement, the waist moving forwards and backwards along a straight line, while the waist turns left and right, and the hands form a circle.

E3. (left) Bring the hands back to the waist to finish, step back with the left leg. Do the same on the other side by stepping forward with the right leg and forming anti-clockwise circles.

Heavenly circles

Heavenly circles are simpler to describe, but more difficult to do because you are looking up so balancing takes more concentration.

H1. (left) Stand with feet at shoulder width. Raise your hands above your head, palms facing upwards, arms straight but not locked, and bend your neck to look up at them. Draw a clockwise circle, about 12 inches in diameter with the hands and an anti-clockwise circle with the waist. What this means is that if your hands are to the left of the body, the waist is pushed out to the right. (pic H1). And if your hands are back behind the body, the waist is pushed forwards.

Note that I am drawing a much bigger circle in the picture to emphasise the position, you should only bend to give yourself a comfortable stretch to the waist. Complete a number of circles, then reverse direction.

Whether doing Heavenly or Earthly circles always do the same number of repetitions on each side/direction. If you have problems with dizziness you'll probably find Heavenly circles too difficult, but you may find earthly circles help. Probably 4 -10 repetitions per side for this one.

Follow this link for a video clip of this exercise:

6. Bouncing

This can help to loosen tension all over the body and in the internal organs.

Quite simply, stand with feet shoulder width apart, arms loose down by your side and by alternately bending and straightening the knees. Keep the shoulders and belly area particularly relaxed. Do for around 30 seconds, longer if it feels good.

A good way to reduce soreness and aching all over. As you drop down your shoulders should be so relaxed they shrug up as the body drops from under them.

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