Description

A pain-free back is vital to overall health and wellness — and it can be yours!  Created by master instructor Lee Holden, Qi Gong for Low Back Pain is specifically designed to open, stretch, and bring increased circulation to the lower back.This extraordinarily-effective program, as seen on public television, uses gentle qigong stretches, core strength-building and fluid movements to ease back pain — and prevent it from recurring.The body has an amazing capacity for self-healing; qi gong helps tap these resources to bring the body into balance and harmony.  Join Lee Holden in a four-part sequence of flowing stretches that will open, elongate, and recharge your back  –and your whole body.  Note: some of these exercises are done lying down; some require lying face down; some are performed seated and some are performed standing, (60 minutes)Sequence of MovementsLying    Deep Abdominal Breathing – feet flat on floor    Mountain Raises from the Sea -spinal lift    Hug Both Knees to Chest    Both Knees Twist    Gluteal Stretch -foot on thigh    Twist to Both Sides – one leg on top of other    Head to Sky Crunch – lift head and hold    Monkey Plays on the Ground – psoas and core strength    Pulling the Bow – core strength and abs    Hold Behind the Hamstring – psoas and core strength    Bicycle Legs – strengthen the abdominalsFace Down    Flying – low back strength    Cobra’s Ritual – low back mobility    Down Dog – strength and flexibility    Peacock Looks at Tail – low back mobility, gluteal stretch    Dog wags tail – lateral mobilitySeated    Cross-legged Forward Bend    Turtle – open hips, elongate spine    Forward bend – hamstring stretch    Snake turns body – low back mobility    Wide Leg Forward Bend – hamstring stretch    Forward bend one knee bent – low back stretch    Squat – open hips, low back stretchStanding    Thumbs Press – low back pressure points and mobility    Tailbone Circle – open joints through low back and hips    Knocking on the Door of Life – circulation into the low back    Kidney Knocking – circulation into the low back    Picking Cherries – elongate the low back area    Wide Leg Twist – joint mobility in the low back    Wide Leg Forward Bend – stretch hamstrings    Wave – joint mobility    Fountain – bring energy and circulation to low back    Between Heaven and Earth – bring energy and circulation to low back    Bamboo in the Wind – center and unwindingQiGong (pronounced “chee gong” and alternatively spelled as “qigong,” “qi gong,” or “chi kung”) is sometimes called “the new yoga” – but the practice dates back thousands of years to ancient China. The word “qi” (or “chi”) means “life force” or “vital energy of the body,” and “gong” means accomplishment or skill that is cultivated through steady practice. Qi Gong is specifically designed to cultivate the body’s vital energy, using it to heal and strengthen every system throughout the body. Thus, qi gong means “cultivating energy,” and it involves working with energy to strengthen and cleanse the body. Using these Qi Gong DVDs, CDs, and videos will improve your relaxation, reduce pain, and improve your health.