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Friday, May 28, 2010
Taichi for Health (增健太极拳) at Potong Pasir CC
This is our 4th Taichi for Health lesson in Potong Pasir CC. We have about 30 participants learning and practising on every Wednesday evening at Blk 102, Potong pasir Zone 3 RC. We are all friends and it is very enjoying and motivating to see all the students attentive, following closely to every sequence of the movements and asking questions to clarify doubts.
Occasionally, I have to give advice for students to get medical consultations from Doctor and giving solutions (I am an exercise physio/ biomechanist in my work) utilising Taichi spplied science techniques to my students coming to seek my help on their knee pain, stiff necks, plantar fasciitis, hand dumbness, low back pain and so on ....
We also like to thanks Ms Tan Ai Choo (Assistant Constituency Manager), Ms Tan Hong Chong and Mr. Foo (RC Zone 3 Vice Chairman) for giving us the full support such as the publicity, enrolment, weekly setup, announcements etc.
Monday, May 24, 2010
Wednesday, May 19, 2010
Monday, May 3, 2010
八段锦 (Ba Duan Jing)
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八段锦是由八节动作组成的一种健身运动方法。全套动作精炼，运动量适度，其每节动作的设计，都针对一定的脏腑或病症的保健与治疗需要，有疏通经络气血、调整脏腑功能的作用。其名最早见于宋代洪迈《夷坚志》中。曾《道枢·众妙篇》曾记述了具体练习方法：“仰掌上举以治三焦者也，左肝右肺如射雕焉；东西独托所以安其脾胃矣；返复而顾所以理其伤劳矣；大小朝天所以通其五藏矣；咽津补气，左右挑其手，摆鳝之尾所以祛心之疾矣；左右手以攀其足所以治其腰矣。”《灵剑子引导子午记》也记有：“仰托一度理三焦，左肝右肺如射雕，东脾单托西通胃，五劳回顾七伤调，游鱼摆尾通心脏，手攀双足理于腰，次鸣天鼓三十六，两手掩耳后头敲。”八段锦在历代相传中得到不断发展，流派繁多，现代较为流行的练习方法和歌诀见于清代梁世昌《易筋经图说》所附《八段锦》(撰者不详)中。
【基本内容和方法】
(一)“两手托天理三焦”法
直立，两足分开，与肩同宽。两臂自然松垂身侧，然后徐徐自左右侧方上举至头顶，两手手指相叉，翻掌，掌心朝上如托天状，同时顺势踮两脚跟，再将两臂放下复原，同时两脚跟轻轻着地。如此反复多遍。若配合呼吸，则上托时深吸气，复原时深呼气。
(二)“左右开弓似射雕”法
直立，左足跨出一大步，身体下蹲作骑马式。两臂在胸前交叉，右臂在外，左臂在内，眼看左手，然后左手握拳，食指翘起向上，拇指伸直与食指成八字撑开。接着左臂向左推出并伸直，头随而左转，眼看左手食指，同时右手握拳，展臂向右平拉作拉弓状。动作复原后左右互换，反复进行数次。如配合呼吸，则展臂及拉弓时吸气，复原时呼气。
(三)“调理脾胃须单举”法
直立，两足分开，与肩同宽。右手翻掌上举，五指并紧，掌心向上，指尖向右，同时左手下按，掌心向下，指尖向前。动作复原后，两手交替反复进行，反复多遍，如配合呼吸，则上举下按时吸气，复原时呼气。
(四)“五劳七伤向后瞧”法
直立，两足分开，与肩同宽。两手掌心紧贴腿旁，然后头慢慢左顾右盼向后观望。如配合呼吸，则向后望时吸气，复原时呼气。
(五)摇头摆尾去心火
两足分开，相距约三个足底的长度，屈膝半蹲成骑马势。两手张开，虎口向内，扶住大腿前部。头部及上体前俯，然后作圆环形转摇，转动数圈后再反方向转摇。在转腰的同时，适当摆动臀部。如配合呼吸，则在转腰时吸气，复原时呼气。
(六)“两手攀足固肾腰”法
直立，并足，两膝挺伸、上身前俯，以两手攀握两足趾(如碰不到，不必勉强)，头略昂起。然后恢复直立姿势，同时两手握拳，并抵于腰椎两侧，上身缓缓后仰，再恢复直立姿势。反复进行。本式采用自然呼吸。
(七)“攒拳怒目增气力”法
两腿分开屈膝成骑马势，两手握拳放在腰旁，拳心向上。右拳向前方缓缓击出，右臂伸直，拳心向下，两眼睁大，向前虎视。然后收回左拳，如法击出右拳，左右交替进行。如配合呼吸，则击拳时呼气，收拳时吸气。
(八)“背后七颠百病消”法
直立，并足，两掌紧贴腿侧，两膝伸直，足跟并拢提起，离地数寸，同时昂首，作全身提举势。然后足跟轻轻着地复原。反复进行。如配合呼吸，则足跟提起时吸气，足跟着地时呼气。
【自我保健应用】
“两手托天理三焦”法可吐故纳新，调理脏腑功能，消除疲劳，滑利关节(尤其是对上肢和腰背)。“左右开弓似射雕”法通过扩胸伸臂可以增强胸肋部和肩臂部肌力，加强呼吸和血液循环，有助于进一步纠正姿势不正确所造成的病态。
“调理脾胃须单举”法有助于防治胃肠病。
“五劳七伤向后瞧”法可消除疲劳，健脑安神，调整脏腑功能，防治颈肩酸痛。
“两手攀足固肾腰”法可增强腰部及下腹部的力量，但高血压病和动脉硬化患者，头部不宜垂得太低。
“攒拳怒目增气力”法可激发经气，加强血运，增强肌力。
“背后七颠百病消”法可疏通背部经脉，调整脏腑功能。长期坚持练习八段锦可增强体质，防止疾病。
75% of seniors (50 years old and above) in Singapore Screened "at risk"
Commentary:
The first thing that the government is doing is to get majority of the seniors to be active and social networking; before start to talk about meeting health and fitness requirements and then looking at whether they are biomechanically doing (e.g. brisk walk, dancing etc) correctly and train smart for quality of life.
It will be great for existing that are active to meet health and fitness requirements and doing corrective exercise to improve for better quality of life.
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Bukit Timah Nature Reserve Trekking
Refer to dotted "Red" route. Email to tsenyu1@singnet.com.sg if you want to be informed and to participate of this event. It takes less than 2 hours for complete circuit. Timing varies and depending on the fitness and size of the group. Learning and understand proper human walking mechanics and the need of conditioning for Activities of Daily Living (ADL)
MacRitchie Trails
Follow the "Yellow" route and through the hanging bridge (about 13km)
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