Ping Shuai Gong (also called Arm Swinging) is one of the simplest exercises to do, yet it has profound health benefits. Its roots stem from ancient movement practices of Traditional Chinese Medicine, such as Qigong and Tai Chi. Qigong Master, Feng-Shan Lee, the founder of Mei-Men Qigong center in Taiwan, created Ping Shuai Gong to improve health and well-being for people suffering from a variety of issues. It’s now practiced in more than 44 countries, and its popularity continues to grow.
We are often surprised to learn about the wide-ranging benefits that accompany simple movement practices from the East. But they were created from a completely different perspective. In US medicine, we are used to thinking in terms of “one disease, one pill to fix it”. But a Ping Shuai Gong practitioner is not “fighting or fixing disease” rather, as Taoists see it, Ping Shuai Gong is “nourishing life”. It can help with such a wide variety of ailments because it gently supports our bodies innate self-regulating and self-repairing processes.
There are many studies documenting the efficacy of Ping Shuai Gong. For example, scientists from Taiwan conducted an experiment, (click to see the experiment), in which they observed brain waves during Ping Shuai Gong exercises. Their findings revealed a gradual activation of alpha waves, resulting from the combination of stillness and gentle movement inherent in the practice. Entering an alpha state leads to reduced stress, decreased anxiety, alleviated depression, improved memory, and enhanced creative thinking. Alpha waves also promote a state of wakeful relaxation and tranquility.
Researchers have also found that Ping Shuai Gong has rejuvenating effects on the autonomic nervous system. For beginners, it can make their autonomic nervous system activity appear five to ten years younger than their actual biological age. For more experienced practitioners, the effect is even more pronounced. The autonomic nervous system activity generally becoming 20 to 40 years younger! Please refer to the articles below for further studies and documentation.
Some of the benefits attributed to a daily practice of Ping Shuai Gong include the following:
- Reduces pain — According to a TCM saying, “Pain is a blockage, a lack of circulation. Restore the circulation and the pain goes away.” However, care must be taken to restore circulation safely. During the healing phase, and especially in a body that is misaligned and tense, it is preferable to promote circulation without muscle contraction. This is what Arms Swinging does.
- Boosts your immune system and overall immunity
- Enhances balance
- Increases flexibility in fascia, joints, and muscles
- Strengthens muscles, joints, and bones
- Stimulates bone marrow
- Increases blood flow and Qi circulation throughout the body
- Promotes lymph circulation throughout the body, eliminating toxins
- Replenishes energy levels
- Induces body relaxation
- Improves sleep
- Improves breathing: (slower — ideally about 6 breaths per minute, deeper — “diaphragmatic” or “abdominal breathing”, more regular, and quieter.)
- Nurtures and promotes a balanced, calm, and clear mind
- Sharpens sensory perception
- May have other secondary outcomes such as a reduction in anxiety, depression, and better coping skills
Ping Shuai Gong is very easy to learn. Follow the steps below if you’d like to give it a try.
Ping Shuai Gong Standing Position The upper body should remain straight.
Be as relaxed as possible, don’t use strength or force.
Stand with feet parallel, about shoulder width apart.
Keep arms straight and palms facing down.
Slowly raise both arms/hands to chest level.
Just like a clock pendulum, slowly and gently swing arms to the back.
Then let your arms swing slowly back to the front again to chest level.
After swinging arms 4 times, on the 5th count, slightly bend your knees and dip twice.
If you don’t have healthy knees, then just bend them a little bit or the entire exercise can be done sitting on a bench or a chair.
After exercising, close your eyes, take several deep breaths.
Notice the sensations in your body.
Stand still for approximately 3 minutes, allowing the energy to move freely.
My website “Resources” page has a link to a 30-minute You-Tube Ping Shuai Gong video to watch and/or follow. (The instructor also has a 10-minute version available on YouTube.)
Master Lee states that “we just need to exercise for 10 minutes 3 times a day, to keep healthy. For people who want to recover from severe illness, they may need to increase the duration to 30 minutes each time, 4 or 5 times a day.” Many experienced practitioners recommend doing it first thing in the morning and/or before bed.
Ping Shuai Gong can be done by anyone, anywhere and at any time. Regularity and consistency are key. Take small steps to create a daily habit. Start with 5 minutes and build up. Give it a try and see how you feel.
Disclaimer: The information or material posted here is provided for informational purposes only. Always seek the advice of a physician or other qualified healthcare provider with any questions you may have regarding medical conditions.
- Arms Swinging (2/3) – by Promise – Mental Health Revolution https://share.google/Ki52ptpmfmuxQ1V7y
- Healthy wealth: “Swing Hands” Can Cure Many Illnesses. https://share.google/Vsw4PqhUSXpXhF1sM
- PING SHUAI GONG – a simple exercise that helps induce an alpha state https://share.google/RnGTVcf8taEoiaIkm
- News – Ping Shui Gong: Scientific Evidence of Its Rejuvenating Effects on the Autonomic Nervous System https://share.google/08JdruSNuf1RB7Q0Y
