MSU Extension Mindfulness for Better Living

Transcript

[upbeat music] Tai Chi for Arthritis and Fall Prevention Warm-ups. Wushu greeting. We begin warm-ups by walking heel-toe, squeezing the hands, and smiling. Feel free to modify with any safe, gentle movement to wake up the body. We're building our chi, increasing circulation, and lubricating our joints. And you can start to wander back to where you want to do the rest of your warm-ups. Settling into Tai Chi stance. Feet hip-width distance apart, gentle bend in the knees, gentle pelvic tilt by tucking the tailbone down and forward. Shoulder blades stretch down towards your back pockets. Shoulders are down. Jaw is relaxed. For all of our warm-ups, stay within 70% of your range of motion. Deep breath in. And out. First neck warm-up. Hands go out front to about shoulder height. Palms turn toward the face, and then gently push the head back. Palms turn forward, pushing forward. Neck returns to neutral. Hands and face lower toward the ground. Inhale as the hands and face come up. Exhale, pushing back. Inhale, pushing forward. Exhale, lower. Coming up. Pushing back. Pushing forward. And lower. Head comes up slowly, hands in front of the lower dantian, just below the belly button in front of the stomach. Second neck warm-up. One hand comes out to the side, and the head follows, looking past the hand. The other hand pushes down. Coming back toward center, palms brush past, follow the hand to the other side. Coming back toward center, palms brush past, to the other side. Coming back toward center, palms brush past, and to the other side. Coming back toward center, palms brush past, to the side. Coming back toward center, palms brush past, last side. Come back toward center, even out. First shoulder warm up. Three shoulder circles to the front. Three. Two. One. Three shoulder circles to the back. Three. Two. One. Second shoulder warm up. The palms scoop up to about shoulder height, hinge the elbows, and push down. Inhale, scooping up. Exhale, pushing down. Inhale, scooping up. Last exhale, pushing down. First spine warm up. We're stretching our spine head to tail. Hold a beach ball in front of your abdomen. Bottom hand comes up and turns palm toward the ceiling. We stretch the spine. Healthy bend in the elbows. Palms turn toward each other and shrink the beach ball, relaxing the spine. Inhale stretch. Exhale, relax. Inhale stretch. Exhale, relax. Inhale stretch. Exhale, relax. Inhale stretch. Exhale relax. Inhale stretch. Exhale last relax. Continue holding the beach ball. Second spine warm up. Gently rotate toward the top elbow, keeping the lower body still. Slowly turn over the beach ball, palms facing each other, and follow the new top elbow to the other side. Slowly turn over the ball and work back. Slowly turn over the ball and rotate to the other side. Slowly turn over the ball and work back. Slowly turn over the ball and rotate to the last side. Come back to center. First hip warm up. Transfer the weight to one side. The heel goes forward with no weight on it as the hands go back. Pause in the center for balance. Flat foot goes back with no weight and hands go forward. Pause. Heel forward, hands back. Pause. Foot goes back, hands go forward. Pause. Heel forward, hands back. Pause. Foot goes back one more time, hands go forward. Bring it back in and even out. Transfer your weight to the other side. Heel forward, hands back. Pause for balance. Flat foot goes back, hands go forward. Pause. Heel forward, hands back. Pause. Flat foot goes back, hands go forward. Pause. Heel forward, hands back. Pause. Flat foot goes back one more time, hands forward. Bring the foot back in, even out. Second hip warm up. Transfer your weight to one side and find an imaginary wall on that side. The unweighted foot moves out. Flat foot, no weight. Bring it in, set it down. And transfer the weight and the hands to the other side passing the palms. Flat foot moves to the side. Bring it back in, transfer the weight in the hands, flat foot moves to the side, bring it in, transfer the weight in hands, flat foot. Bring it in, transfer the weight in the hands. flat foot moves to the side. Bring it in, transfer the weight in the hands, last flat foot. Bring it in, even out. Tie she fists nice and loose to the hips. First knee warm-up. Transfer the weight to one side and dip your toe in water, punching with the opposite fist. Bring it back in, set the foot down, transfer to the other side, punch and tap the opposite toe. Bring it back, transfer the weight, punch and tap. Bring it back, transfer the weight, punch and tap. Bring it back, transfer the weight, punch and tap. Bring it back, transfer the weight, last punch and tap. Bring it back in, even out. Second knee warm up. Transfer the weight to one side. Small step, heel toe, punch with the weight transfer forward. Pull the fist in, transfer the weight back. Peel up the foot, set it down. Transfer the weight to the other side. Step, heel toe, punch with the weight transfer. Pull the fist in the weight back, peel up the foot, set it down and transfer the weight. Step, heel toe, punch with the weight transfer. Pull it all back in. Transfer the weight. Step and punch. Pull it back, transfer the weight. Step and punch. Pull it back, transfer the weight. Step and punch. Pull it back, set it down and even out. Hands in front of the lower dantian. First ankle warm up. Transfer the weight to one side. Without weight on the foot, tap the heel and the toe. Heel and toe. Heel and toe. Set the foot down. Transfer the weight to the other side. Tap the heel and toe. Heel and toe. Heel and toe. Set the foot down and even out. Second ankle warm up. Transfer the weight to one side. Without weight, tap the outside of the foot and the inside of the foot. Outside and inside. Outside and inside. Set the foot down. Transfer the weight to the other side. Tap the outside and inside. Outside and inside. Outside and inside. Set the foot down and even out the weight. Close by taking your hands out front and lower as you straighten your knees. Ending with the wushu. To find a class, please scan this QR code or visit extension.msu.edu/virtualcalendar. Thank you. [upbeat music]