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Shire Hill Lian Gong Shi Ba Fa

Association

The Complete Therapeutic and Health Care System

For the treatment and prevention of shoulder and neck pain

1. TURN NECK

2. DRAW A BOW ON BOTH SIDES

3. STRETCH ARMS

4. EXPAND CHEST

5. SPREAD WINGS FOR FLIGHT

6. RAISE SINGLE IRON ARM

7. SUPPORT THE SKY WITH BOTH HANDS

8. TURN TRUNK AND PUSH PALMS

9. CIRCLE PELVIS WITH ARMS AKIMBO

10. STRETCH ARMS AND BEND TRUNK

11. TAKE A BOW STEP AND THRUST PALM

12. PRESS PALMS ON FEET

For the treatment and prevention of pains in the waist and back.

For the treatment and prevention of pain in the hips and legs

13. CIRCLE KNEES

14. MAKE REVERSE BOW STEP AND TURN BODY

15. BOW, SQUAT AND STRETCH LEGS

16. KEEP ONE PALM ON KNEE AND HOLD UP THE OTHER

17. HOLD KNEE IN FRONT OF CHEST

18. STROLL THROUGH THE IMPENETRABLE PASS WITH FIRM STRIDES

Exercise 1 is described and illustrated below and video images of Master Coach Zhuang Jian Shen performing all of the exercises is available at the bottom of the page. 1-6.

The breathing is fundamental to all of the Lian Gong Shi Ba Fa routines and provides the “massaging from within”.

On the in breath, contract the abdomen, expand the chest cavity (forward, back and to the sides) and lift the sternum.

On the out breath, reverse the process beginning with the sternum.

Breathe slowly and evenly to the count of four. Never force the breath.

Always breathe into the stretch. Breathe in through the nose and out through the mouth.

Used for the treatment of acute neck sprain and chronic diseases of the neck muscles by strengthening the trapezius muscle.

Start Posture:

Feet together hands by sides in Lian Gong palm form (fingers together, thumb cocked).

Step left, one shoulder width distance. Hands move to waist, thumbs back, maintaining palm form. Look levelly forward.

Movements:

Look left, right, up and down. When looking right and left, keep the head straight and do not tilt the head forward / backwards. Mind intent should begin at the base of the skull then move to the chin and, finally, the eyes glance down at the shoulder .

When looking up, be sure to get the full extension by concentrating the attention at the base of the neck. Face should be parallel with ceiling.

When looking down, pull in the abdomen, expand the chest and concentrate attention on the base of the neck. The chin should touch the chest.

On the final out breath, hands return to sides.