In this podcast you can see a quick demo of the daily stretches which help to promote and maintain flexibility and strength.
to perform these qigong movements you need to be able to kneel and sit comfortably on the floor, other wise do not try these movements, we will post alternative movements from standing postures later.I was in two minds whether to post this very short sequence or not, because similar movements appear in other systems. it can give a misleading impression of the Kai Men Qigong system, which is rich and varied and can be both extremely gentle or incredibly demanding.
 The Qigong movements shown are prophylactic, preventing many common issues relating to poor or under used muscle dysfunction resulting from sedentary lifestyles.
They can also be used therapeutically, in particular the ankle rolling and leg stretches help to overcome 'Plantar Fasciitis' symptoms, the same movements with the bridge and leg lifts correct hip problems the leg lifts and cycling strengthen stomach

 and back, and the cobra type movement helps digestive issues. actually there is an awful lot I could say about how these movements can be used therapeutically, but as space is an issue we will respond to demand.
Most movements are shown only once on each side, and comparatively quickly due to upload restrictions.To perform the movements properly they should be done slowly in time with the breathing, withe the muscles being stretched relaxed, the joint located and stabilised, and the extension, taking account of the stretch protection mechanism. each moment should be repeated between 7 and 40 times according to your ability.
For example in the movement typical of the hurdlers stretch the hip should be relaxed and the toes raised, the release moment performed first then the back and stomach relaxed with contraction achieved by the arms and shoulders pulling against the leg.
This will stretch the leg and back chain while strengthening the arms and keeping the hip stable.
Advanced versions of these Qigong movements involve different patterns of contraction and breathing, but that is for another article.  Let us know if you are interested in more articles about the therapeutic use of Qigong. 
Until next time, Happy practice !
Keith

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