• Blog >
  • Qi Gong Exercises for Fluid Movement
RSS Feed

Qi Gong Exercises for Fluid Movement

Qi Gong is a form of gentle exercise using movements that are repeated several times, often stretching the body, increasing fluid movement (blood, synovial and lymph) and building proprioception - perception  of how the body moves and it’s position in space.

During the master's program of traditional Chinese medicine school, I was required to take a course on this beautiful form of exercise. There are many benefits to practicing Qi Gong, including increased balance, strength, internal equanimity, stronger tendons and bones and even help going  to sleep.

There is one exercise that I have practiced more than the all of the movements I have learned and it is used for sleep. It’s simple, elegant and is to practice before sleep while lying in bed.

Here are the steps:

Rest on your back with your legs extended straight out, your arms by your side, palms facing down. Be sure to not have your head elevated too much so as to keep proper spinal alignment.

On a slow, steady full inhale, flex the feet towards the shins- as if you are trying to reach the heels as far away from the body while bringing the tops of the feet closer to the body. On the same inhalation do the same thing with your hands- keeping the palms flat bend the wrist back so the tops of the hands are reaching closer to the forearms. This movement of the hands is called extension and the movement of the feet is called dorsiflexion.

On the exhale release  the muscles of the legs, feet, arms and  hand. Also  set your intention to release all tension in the body. Repeat this exercise 10 times. Let the exhale be effortless- a symbol of letting go and entering sleep with ease. Try this exercise every night before bed and let us know if you gain benefit from this elegant, simple yet powerful movements. 

By Daniel O'Niell   

Review us on: GoogleYelp

Our Locations

1359 NE 35th Ave Portland OR 97232
Phone: (503) 389-5545
Fax: (888) 847-1238

11750 SW Barnes Rd #240 Portland OR 97225
Phone: (503) 389-6962
Fax: (888) 847-1238

Office Hours


8:00 am-6:00 pm


8:00 am-2:00 pm


8:00 am-6:00 pm


10:00 am-6:00 pm


8:00 am-6:00 pm






Reviews From our Satisfied Patients

  • "I was very impressed with the chiropractic care I received from Gabriel. I had received chiropractic in the past for my neck pain, but not to this level of care. After only a few sessions, my symptoms began to disappear, especially my neck pain, and I know I would not have been able to perform to my everyday work functions without the treatment I received."
    John Doe / Portland, OR
  • "As a court reporter, using my hands to type on a daily basis is a requirement. The work is speedy and can often last for hours at a time. Several months ago, every movement I made became excruciatingly painful. I started seeing Gabriel and got started on a program that helped right away. The doctor stressed the importance of my posture and proper hand and arm placement."
    Jane Smith / Portland, OR
  • "I have benefited tremendously from the chiropractic care I received from Gabriel. Not only has the adjustments helped alleviate my stiffness and aches, but it has helped me have more energy and just feel more balanced over all. A few months ago, I was able to resume a favorite hobby of mine - golf. Due to my previous pain, I never thought that’d be possible."
    Kelly McDonald / Portland, OR