Arm Spirals

“Spiraling moves in Qi Gong
mirror what we see in nature.”

Arm spirals are very effective for joint mobilization. In Qi Gong, these kinds of exercises are also known as silk reeling:

1. Legs in a wide stance. Place one hand on your hip. Other hand palm face-up, as if holding a teacup.

2. Bring the legs into the exercise by shifting your weight from side to side.

3. Bring the palm-up hand across your body, then spiral the hand underneath, come across the face, behind the head, then back to the starting position.

4. Keep up your deep breathing and enjoy how good it feels to be moving and oiling the joints.

5. Smile!

If you like, do the exercise along with the video.

Modification: this movement could be made smaller by placing the feet closer together, and reducing the range of motions with the arm, which still gives a lot of benefit. Always listen to what feels good for you on this day at this time.