SI Exercise

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Routine 4
1. (Continue from the previous movement as in Fig. 34) Lower the hands with the palms facing up, and point the fingers at each other. Look forward and down [Fig. 37] .

2. Slowly straighten the knees to stand up. Raise the hands to chest level. Look forward and down [Fig. 38] .

3. Lower the elbows, and withdraw them to the flanks. Raise the hands to shoulder height, with the fingers pointing up [Figs. 39 and 39A] .

Pull in the shoulder blades towards the spine by spreading the shoulders and the chest. Tilt the head back a little while pulling in the neck. Look forward and up [Figs. 40, 40A and 40B] .

4. Adopt a slight squatting position, at the same time relaxing the shoulders and making the neck straight. Slowly push the palms forward while pronouncing "SI." Keep the eyes fixed straight ahead [Figs. 41 and 42] .

5. Turn the wrists in an outward circle to face the palms inward, with the fingers pointing to each other and shoulder-width apart [Figs. 43 and 44] .

6. Slowly straighten the knees to stand up, at the same time bending the elbows and slowly withdrawing the hands to a position about 10 cm in front of the chest, with the palms up and fingers pointing to each other. Look forward and down [Fig.45] .

7. Lower the elbows, and make them touch the ribs. Raise the hands to shoulder height, with the palms facing each other and the fingers pointing up [Figs. 46 and 46A] . Pull in the shoulder blades towards the spine. Spread the shoulders and chest. Pull in the neck while tilting the head back a little, and look forward and up [Figs. 47, 47A and 47B] .

8. Adopt a slight squatting position, at the same time relaxing the shoulders and keeping the neck straight. Slowly extend the hands forward while pronouncing "SI," palms facing forward. Keep the eyes fixed straight ahead [Figs. 48 and 49] .

Repeat movements 5-8 four times, pronouncing "SI" a total of six times.

Key points
The pronunciation of "SI" is assisted by the teeth. In the process of exhalation and pronunciation, make the front upper and lower teeth parallel, with a narrow gap in between. The tongue tip touches lightly the lower teeth. Exhale the air from between the teeth [Fig. 50] .

Exhale and pronounce "SI" while pushing the hands out. Turn the wrists outward, with the fingers pointing to each other. Inhale through the nose when withdrawing the hands.

Common mistakes
Complete the acts of raising the palms, spreading the shoulders and the chest, tilting the head back a little to pull in the neck at the same point in time.
Moving the head backward too much when pulling in the neck.

Corrections
Raise the hands to shoulder level; then spread the shoulders and chest; and then tilt the head back a little to pull in the neck. These movements should be done step by step.

When tilting the head back and pulling in the neck, pull in the chin slightly.

Functions and effects
The theory of traditional Chinese medicine holds that the lungs will respond when the sound "SI" is pronounced, and that the exhalation and the pronunciation of "SI" help to rid the lungs of turbid Qi and regulate its function.

Spreading the shoulders and chest, and pulling in the neck by somewhat tilting the head back help to fill the lung cavities with flesh air. Contracting the lower abdomen raises internal energy from Dantian (about two inches below the navel) upward to the chest. The convergence in the chest of fresh air and energy helps to improve the breathing, thus invigorating the refreshment of Qi and blood and air exchange in the lungs.

Raising the hands to shoulder height, relaxing the shoulders and pushing the hands forward stimulate the points around the shoulders, effectively reducing muscle and joint fatigue at the shoulders, neck and back, and preventing cervical problems, periarthritis and back muscle fatigue.