This video is a replay of a live Qigong session taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.

#bonedensity #qigongforseniors #qigongforbeginners #janicetucker #spacetorelax

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If you find this class helpful and would like to donate by way of a thank you then 50% of your donation will go to the staff of the Intensive Care Unit in my local hospital. Please click here to donate: https://spacetorelax.com/online-class-donation/. (The other 50% of your donation goes towards the upkeep of my website.)

I'm teaching live classes on Zoom every Thursday at 4pm Irish time. To join the live online sessions please go to https://spacetorelax.com/qigong-online-class/. Classes are free of charge and suitable for both beginners and those with more Qigong experience.

INTRODUCTION

As we age we lose more bone than we replace. Women tend to have less bone tissue and lose bone tissue more rapidly than men, the greatest loss occurring 5-7 years post-menopause. Also, if our bones are weaker and we happen to lose our balance and fall then we are more likely to suffer a bone fracture than someone with strong bones.

It is well documented that we can help maintain our bone density and strength by performing weight-bearing exercises. Examples include walking, jogging, racquet games, weight lifting, yoga, Tai Chi and Qigong.

It is in our interest to maintain bone density; prevention is better than cure. Hence this practice is for young and old alike.

In this video you can learn a few simple Qigong methods to help create the conditions for increased flow of Qigong and blood to the bones two help slow down the loss of bone density. As balance is also an important aspect in the prevention of falls you can learn a simple balancing exercise in this video too.

The main benefits of Qigong practice for bone health include:

- increased limb motility and flexibility;
- stronger joints;
- improved balance reducing the likelihood of falling;
- improved posture to help reduce compression fractures in the spine;
- relief of pain;
- maintenance of bone density.

METHOD

The methods below focus on 3 areas:

1. POSTURE
2. WEIGHT BEARING
3. BALANCE

1. Abdominal breathing to bring yourself into the Qigong state.
2. Adopt the correct Qigong stance to avoid vertebral compression.
3. Lift and drop the hands to sink the weight.
4. Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
5. From a horse stance, lift one heel off the floor then the other, then both at the same time.
6. Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
7. Consolidate your practice with a few abdominal breaths.

WHAT TO DO NEXT

1. If you'd like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here: https://spacetorelax.com/space-to-relax-programme/.

2. You'll find a few other video class replays below which combine well with this one:

Winter Routine Part 1:
https://spacetorelax.com/lesson-44-qigong-winter-routine-part-1-replay-of-live-qigong-class/

Winter Routine Part 2:
https://spacetorelax.com/lesson-44-qigong-winter-routine-part-1-replay-of-live-qigong-class/

Qigong For Osteoporosis:
https://spacetorelax.com/qigong-for-osteoporosis/

Qigong For Arthritis:
https://spacetorelax.com/qigong-exercises-arthritis/

3. Previous live lesson replays are listed below and can be found on my blog page (https://spacetorelax.com/blog/).

4. Join us for free Qigong classes live on Zoom every Thursday here: https://spacetorelax.com/qigong-online-class/.

5. To sign up for my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to https://spacetorelax.com/free-qigong-video-series/.

6. Don't forget to click the red "subscribe" button to join my YouTube channel so that you don't miss any future Qigong lessons from me.

7. Click here to join me on Facebook: https://www.facebook.com/groups/janicetuckercourses.

https://spacetorelax.com/.


MEDICAL DISCLAIMER

You must not rely on the information in this video as an alternative to medical advice from your doctor or another professional healthcare provider. The information provided here is of a general nature. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of the information in this video.

By partaking in any Qigong exercises shown in my videos, understand that you do so at your own risk, that there is the chance of physical injury and that you release and discharge Janice Tucker from any and all claims that may arise. Always seek medical advice before embarking upon any exercise programme.