| There are a few traditional exercises which you | | | | risk of injuries. This is very much the case in |
| can still do to strengthen your back, namely, sit | | | | Chenjiagou Taijiquan which emphasizes the trunk |
| ups, cross sit ups, leg raises and back extensions. | | | | waist area as a central pivot and force center. |
| However, many who eventualy develop the "6 | | | | The stronger your trunk muscles, the more |
| pack", or the front abdominal muscles, may not | | | | efficiently you are able to transfer force between |
| be able to demonstrate co-ordinated spinal control. | | | | your upper and lower limbs. As your efficiency |
| As always, the rule of them of thumb is to do | | | | increases, you can generate more power into |
| these exercises in moderation. Having a strong | | | | each stroke, each movement that is executed. |
| back will improve your spinal stability. This | | | | In Chenjiagou Taijiquan, you will learn to maintain a |
| stabilisation is achieved by working on your | | | | stable trunk as you execute each movement, by |
| deeper trunk muscles. Hence, we need to turn | | | | keeping the posture as upright as possible relative |
| our attention to exercises that require the control | | | | to the ground. By focusing and adhering to this |
| of deep abdominal muscles and good mind-body | | | | requirement, you will find that you need to draw |
| co-ordination. | | | | upon collective muscles all throughout the lower |
| So, how do we train up our trunks for starters? | | | | abdominal area, whilst ensuring that you do not |
| This is quite simply done. You don't even need the | | | | automatically tense your shoulders in order to |
| gym. And you can improve your posture and | | | | keep the stance. You won't be able to do all this |
| back alignment this very moment, wherever you | | | | in a magical instance, of course. It is through |
| are! | | | | regular training, by trial and error as you practice |
| Just imagine a string pulling you up from the | | | | to find your most comfortable posture, you will |
| central tip of your head, like those puppets. This | | | | discover your optimal body position for each |
| can be a powerful visualization if you have the | | | | movement. You will know when you have found |
| discipline to enforce it throughout the day. | | | | the best angles because you will be able to hold a |
| Then, sitting where you are, do a head roll a | | | | postulation effortlessly! That is also when all your |
| couple of times, and rotate your shoulders a | | | | body lines are connected in a continuous, |
| couple of times. You will find the tension | | | | unbroken flow. |
| considerably reduced. Finish off by stretching your | | | | A daily dose - alright, for those who can't make it |
| arms up over your head, gripping your hands | | | | everyday - a regular dose of Chenjiagou Taijiquan |
| together at the apex. | | | | practice will help you to develop your own proper |
| Right. Next question. For those of us who want to | | | | breathing technique that is co-ordinated with your |
| take back strengthening a step further, where do | | | | movements. When you have eventually found |
| we go from here? | | | | your own breathing rhythm, you will not get |
| You will likely find that Taijiquan (Tai Chi or Taiji) | | | | breathless during your practice. Taijiquan can be a |
| can address this rather satisfactorily,if not, | | | | wonderful art which trains segmental control. The |
| effectively, for most of us. | | | | routines have been created so that you practice |
| Most Taijiquan styles require you to develop an | | | | along progressive stages. Each stage focuses on a |
| upright posture when practicing the forms. You | | | | different area of the human body, such that you |
| can do this easily if you focus your eyes on a | | | | will benefit from total body conditioning. The |
| level. Try not to look down at your feet or the | | | | routines require spinal flexibility at the trunk, |
| ground, you won't find any gold there. For every | | | | segmental control of the spine (precision), a |
| movement you learn, you will have to find your | | | | continuous flow of movement and centering |
| best postulation, without hunching, slouching and | | | | (through balancing on foot centres). |
| the like. In effect, you get training in centering, or | | | | With persistent, proper training and feedback |
| finding your center of stability. | | | | from a qualified instructor, you should be able to |
| By constantly monitoring the uprightness of your | | | | transfer this control into your daily functional |
| posture for each move, you are essentially | | | | tasks such as standing, walking and other sports |
| building up your trunk muscles. When you train up | | | | activity. You will find your body automatically |
| strong and stable trunk muscles, they help | | | | seeks to adjust itself into an optimal position for |
| provide a stable frame allowing our arms and legs | | | | easy balance. I think we all agree that this is an |
| to move more efficiently, thereby reducing the | | | | extremely valuable reflex to nurture. |