Introduction

The spine is the backbone of our body and plays a crucial role in our health and mobility. A lack of exercise, stress or poor posture can lead to tension and pain. Qi Gong, an ancient Chinese practice, offers gentle exercises specifically designed to strengthen the spine and get the energy in the body flowing. In this article, we will introduce you to simple Qi Gong exercises that you can do in the comfort of your own home.

What is Qi Gong?

Qi Gong is a traditional Chinese practice that combines postures, gentle movements, breathing exercises and meditation. The aim is to cultivate and harmonize the Qi (life energy) in the body in order to promote health and well-being.

The benefits of Qi Gong for the spine

• Improved flexibility
  • Gentle stretches increase the mobility of the spine.
• Strengthening the muscles
  • Targeted exercises strengthen the back and core muscles.
• Promoting the flow of energy
  • Harmonization of Qi and blood supports the self-healing powers.
• Stress reduction
  • Mindful movements and breathing techniques reduce stress and tension.

Exercises for at home

• Spinal breathing
  • Instructions:
    • Stand with your feet hip-width apart and your knees slightly bent.
    • Breathe in deeply and roll forward vertebra by vertebra until you reach a relaxed forward bend.
    • Breathe out and slowly straighten up again.
    • Effect: Mobilizes the entire spine and promotes blood circulation.
• The crane spreads its wings
  • Instructions:
    • Stand upright with your arms hanging at your sides.
    • As you inhale, raise your arms sideways to shoulder height.
    • As you exhale, lower your arms again.
    • Effect: Opens the chest and relieves tension in the upper back.
• Rotation of the upper body
  • Instructions:
    • Stand stably with your feet firmly on the ground.
    • Turn your upper body gently to the left and right, swinging your arms loosely.
    • Gaze follows the movement.
    • Effect: Loosens the muscles along the spine and promotes flexibility.
• The turtle withdraws
  • Instructions:
    • Sit or stand upright.
    • Pull your chin gently towards your chest without tilting your head forward.
    • Hold the position for a few breaths and then return.
    • Effect: Stretches the neck muscles and improves posture.

Tips for practice

• Regularity
  • Ideally, you should practise every day, even if it’s only for a few minutes.
• Mindfulness
  • Focus on your breathing and movements to achieve the greatest possible benefit.
• Comfortable clothing
  • Wear loose clothing that allows freedom of movement.
• Surroundings
  • Find a quiet place where you will be undisturbed.

Conclusion

Qi Gong offers a simple and effective way to promote the health of your spine and prevent pain. The exercises are suitable for all ages and can be individually adapted. Start today and feel the positive effects on your body and mind.