The next steps focus on mobility~ moving to the bounds of range of motion. The limits of motion for each joint is individual, and it is important to remember that what is right for one Ai Chi practitioner may not be right for another. Fortunately, the amazing buoyancy properties of water relieve 80% of the effects of gravity while moving in shoulder depth water. That’s good for your joints, but you can relieve stress on knee joints even more by maintaining a slightly bent, soft knee position~ descriptively deemed the “loose-packed position.” As you move, a stiff-kneed position will transfer stress to the tendons and ligaments surrounding the knee, to the hip and spinal joints above and to the ankle joints below. Softly bent knees relieve stress on your entire body.
Your shoulders and spine are focus areas of the next steps, with progressive stretching to your available limits. Working in shoulder depth water allows the water to comfortably support your joints as you move. Only stretch as far as you can move without causing pain. Frequently, you will find that pain-free excursion will increase with each attempt. As with any exercise, if you experience pain lasting more than two hours, do not throw in the towel, but turn to your best means of relieving joint inflammation, and scale back the excursion or number of repetitions the next time you exercise.
The following steps are performed symmetrically, first to one side, and then to the other. Symmetry in movement helps to maintain balance in body, mind and spirit.
Soothing: With arms outstretched to each side on the water’s surface, palms down and shoulder blades pulled down and in, exhale through your mouth as you sweep your right arm across the water in front of you to your left. Inhale through your nose as you turn your right palm up and sweep your right arm back across the water to the starting position. Complete all repetitions with your right arm, and then duplicate this move with the left arm.
Gathering: Pivot your body to the left, so that your left foot is forward and the right foot is behind. This position can be made more challenging by placing the back foot directly behind the left and by pointing the toes forward, or less challenging by positioning your back foot off to the side a bit, and by turning your feet slightly outward.
Keep your gaze forward as you breath in through your nose, turn your left palm up and move your left arm across the water surface behind as you as far as you can comfortably move. I like to turn my right palm up and reach forward with my right arm simultaneously to add a shoulder blade stretch on the right side. Blow out through your mouth as you turn your both palms down and return your left arm to the starting position in front of you, while relaxing your right shoulder blade. Complete all repetitions with your left arm, and then pivot and duplicate this move to the right side.
Seeing all life
in perfect symmetry.
Perceiving each day
with righteous clarity.
Living each moment
in purposed reality.
Believing each day
is the start of eternity.
― S. Tarr, Love, Adventure and Other Noble Quests