Is the Spine Stretch just for general flexibility?

[Anonymous]

I wanted to pick up on a discussion of the Spine Stretch that started in this thread:

http://www.energyarts.com/forum/my-experience-standing-meditation

The Spine Stretch has distinct enough benefits from standing that I thought the topic deserved its own thread.

Jim asked “why do you find the spinal stretch so valuable? Is it just for general flexibility, or does it have some effect on chi?”

I don’t really think about the Spine Stretch as a flexibility exercise. In fact, “stretch” is kind of a tricky name for it, since we’re used to relating to muscle fibers stretching, but that’s not the main feeling in this exercise.

Instead, I would look at it as being about developing awareness of and some degree of control over the different moving parts of the spine.

Does this lead to more flexibility? Yes. Does it feel like “stretching”? No.

For me, the biggest goal of the Spine Stretch initially is that you start to develop a clear sense of where the spinal column is inside your body. There are some interesting things that come out of that awareness, but let’s start with that distinction.

Does that part make sense, Jim?

[Anonymous]

Hi Dan,

Yes, I’m with you so far.

As a novice (and uncoordinated slob!) I am curious as to what it actually feels like to have that awareness of your spine, and how it improves your daily life. (or is it just relevant for tai chi practice etc?) Does it give you greater physical dexterity?

I am putting together a short qigong routine for when I only have about 30-40 mins to practice. So far I have decided to include Ba Duan Jin and Cloud Hands. (I am not doing standing at the moment). As I am a beginner, would you recommend adding the spinal stretch to those two exercises?

Thanks for any advice,
Jim.

[Anonymous]

Hey Jim,

I have a lot to say about what it feels like to get greater access to the spine…give me a little bit to put that together.

EDIT: here’s a quick video with a little bit more of a description: http://youtu.be/_1hMPWIbTiY

As far as including it in your practice routine, the spine stretch is a great way to close your practice. Basically, you want to feel for any residual holding-on in the spine at the end, and release it on the way down. Then, when you rise back up, you are perfectly positioned to do some quiet standing or gathering and storing chi.

Bruce always recommends to finish your practice with something that fosters integration. The method of spine stretch and a little standing at the end is one of my favorite ways to do it.

When you do your 8 broccade, do you do any standing in between postures? I’ve seen it taught this way sometimes….

D

[Anonymous]

If you are interested in what the physical material you are working with looks like and don’t have a problem with dissections check out:

http://www.youtube.com/watch?v=H2ZkDxSnLFM&feature=related

Aaron

[Anonymous]

Hi Dan,

Thanks for another excellent video. Very clear! I’m going to go back and read the spinal stretch section of the energy gates book and put it at the end of my routine.

As for the 8 pieces of broccade – I don’t do any standing between exercises – I do it just the way it is taught in Master Lam’s “The Way of Energy”. He says that Ba Duan Jin strengthens the system to enable it to handle more energy and tolerate standing better, which is why I am doing it, as standing tends to burn my system out a bit.

Thanks again,
Jim.

PS. How big is the section on “sinking chi” in the new energy gates book? (still trying to decide whether to get it or not!)

[Anonymous]

Hey Jim,

Can you say more about how standing tends to burn you out?

I’m asking because I think the discussion in the new book of sinking vs. awakening the chi vs. dissolving might help you clarify how best you need to practice, so you don’t get that burnout feeling.

D

[Anonymous]

Hi Dan,

I’m not sure, really. I think it’s because I did quite a lot of meditation when I was younger. I awakened certain energies that my body wasn’t able to handle. Now when I practice standing I get a strong energy flow for about 30 seconds and then it stops completely, and I don’t feel any energy again until I have laid off standing for about a month!

I did post here about it some time ago (http://www.energyarts.com/forum/energy-system-too-weak-standing-qigong) and Bruce gave me some good advice. He said to learn the mechanics of a Tai Chi form first. I’ve tried to follow this but am finding it hard to find a Tai Chi instructor in my area who works predominantly on the form.

I think working on sinking my chi might also help.

Cheers,
Jim.

[Anonymous]

Ah, got it.

Maybe along those same lines, it’s worth pursuing the physical mechanics here as well. In that sense, just focusing on “feeling awareness” in your standing, as opposed to sinking or dissolving, maybe the smartest way to go.

Keep me posted!

Thanks, Jim.

D

[Anonymous]

Hi Dan – I wonder if you could offer some suggestions about doing the spine stretch. I’ve been studying tai chi for about 6 months, and I’ve recently started trying to add some of the exercises from “opening the energy gates”. I find it very difficult to do the spinal stretch, because when I get to the vertebra in my middle back, I tend to get a very painful muscle cramp pulling sideways across the front of my chest, near the solar plexus just where the lowest ribs join together. I have to stop immediately – the one time I didn’t it was very sore for days. Now I can feel it start twitching on the verge of cramping every time I attempt the stretch. Is there some technique to prevent this?

[Anonymous]

Hi Larry,

Let me preface this advice by saying it’s really hard to say anything definitive without seeing you do it, or being in the room with you…

Having said that, here are some things to look for.

My initial guess is that you’re creating an angle with the legs and the spine that tugs too much on that one height. So often, sitting into the kwa more (ref: kwa squat in the Energy Gates book) may alleviate some of the pull.

I believe the book also has a seated version. Using that to develop awareness of each part, and really get a sense for releasing the different sections, can be great too.

Let me know if either of those two things make sense.
Dan

[Anonymous]

Thanks for the suggestion Dan. I tried the sitting version again – I’d tried it briefly in the beginning but gave it up quickly because it didn’t feel like I was able to get much flex that way. My lower back and hip muscles are quite tight, so it’s hard to get a lot of movement.

I think when standing, I was using my abdominal muscles to push my spine backwards just below whatever point I was bending at to accentuate the flex, which was maybe why they started cramping. Doing it sitting doesn’t really let you use your abs as much.

I’m guessing maybe there shouldn’t be any sensation of pushing backwards on your spine at all, just gravity pulling forward/down?

[Anonymous]

Yes, the way this exercise works isn’t really a “stretch” that takes the muscles fibers through a big range of motion. Spine-letting-go-sequentially wouldn’t make a very good name for an exercise though!

The closest thing I can describe to the sensation around the spine (working at progressively deeper layers, but starting superficially) is clenching your fist and then letting it release, even before you actually open your hand.

At the push hands training this past fall Bruce said something like, “the problem with doing these practices for health is that you can’t really feel when your health is going…at least in the initial stages. But you can feel stress. So working to reduce stress and let go of it is more tangible for people.”

In the spine stretch, you have the problem that stretch really isn’t the right feeling for the exercise, but when it comes to working with the spine and the back, it’s the most tangible one. The right way of releasing the muscles around the back and spine is pretty elusive at first.

If you can get a “spotter” to put their hands on your back, it’s much easier to target each height.

Good luck!

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