Chen Style Taiji Warmups

  1. Wrists
    1. Roll
    2. Forearm wave
  2. Stretch wrists/arms/shoulders
    1. Forward - arms at shoulder level
    2. Up - push hands up above head
    3. Down - push hands down to ground between feet
  3. Neck
    1. Rolls or turns
  4. Chest
    1. Elbows lead back
    2. Thumbs lead back
    3. Vertical right
    4. Vertical left
  5. Shoulders
    1. Elbows circle forward
    2. Elbows circle backward
  6. Waist
    1. Arms at chest level, turn right, back 45 degrees, turn right, turn left, turn 45 degrees, turn left, repeat
    2. Arms limp turn waist with hands at waist level
    3. Arms limp turn waist bringing hands to upper arm level
    4. Arms limp turn waist bringing hands over shoulder
  7. Hips
    1. Rotate hips in a horizontal circle clockwise
    2. Rotate hips in a horizontal circle counterclockwise
  8. Knees
    1. Feet apart, circle knees in
    2. Feet apart, circle knees out
    3. Feet together, circle knees right
    4. Feet together, circle knees left
  9. Ankles
    1. Foot resting on ball of foot, circle knee in
    2. Foot resting on ball of foot, circle knee out
  10. Stretch front of hips
    1. Left leg forward, left shin vertical, right leg back, both feet flat on floor, right foot angled, body facing same direction as left foot, stretch front of right hip
    2. Same position except lift right heel bending right knee, stretch right hip and quad
    3. Right leg forward, right shin vertical, left leg back, both feet flat on floor, left foot angled, body facing same direction as right foot, stretch front of left hip
    4. Same position except lift left heel bending left knee, stretch left hip and quad
  11. Stretch inner thigh/groin
    1. Body facing forward, weight on left leg, right leg straight, right foot flat on floor, stretch right inner thigh/groin
    2. Body facing forward, weight on right leg, left leg straight, left foot flat on floor, stretch left inner thigh/groin
    3. Same position as a except lift right toes off of floor
    4. Same position as b except lift left toes off of floor
  12. Whole body stretch
    1. x3 Interlock fingers at lower dantien, push up above head, inhale as you raise up on your toes, exhale as you release down bending at hips, knees and back and letting your arms relax and swing down