Yes even to practise your Tai Chi you need to do a warm up

Warming up gets you into the right frame for exercising by preparing your mind and body for what is to come.

 The Lee Style of Tai Chi warm up is a structured warm up from top down and what we do on one side we do on the other,  we must pay attention to the body at all times as one side of the body may find it easy and the other side may find it hard. Increasing your circulation in a gradual manner lets you recognise any stiff joints or problem areas.

Only go as far as is comfortable slowly stretching the muscles just until you feel resistance.

We start by standing in a BEAR stance

The SHOULDERS, swing the arm in a big circle, first forwards 10 times then backwards 10 times then over to the other arm, focusing on the hand making the big circle helps you relax the shoulders, the shoulders are a problem area to many people in today’s society as we let the outside world creep in and create tension in our shoulders.

The NECK, as you do the neck exercise make sure we gently clench the teeth together.

Take the head forwards and down then back up and down backwards repeat up to 10 times front and back, use the weight of the head to relax the head down and back.

Turn the head from one side then to the other side keeping the eyes on a level as you make the turn, repeat up to 10 times on each side.

Take the ear down towards the shoulder then back up repeat on the other side then, repeat up to 10 times each side.

The WAIST, keeping the knees forwards and both feet firmly on the ground move the waist round to one side letting the arms swing round with the turn of the waist looking over the shoulder behind you then come back to the front and do the same on the other side, repeat up to 10 times on each side.

The HIPS, bending the left knee down slightly and straightening the right knee keeping both feet firmly on the ground turn the hips round to the right letting the arms swing round with the turn of the hips looking over the shoulder behind you then turning  back to the front bending the right knee and straighten the left knee turning to the left, repeat up to 10 times on each side.

SIDE stretch, take a wide stance with both feet on a level toes pointing forwards, swing one arm up and over the head keeping it relaxed then push the other hands finger tips down towards the ankle three times relax, then change over the arms and do the same on the opposite side, repeat up to 10 times on each side.

The LEGS, by placing one hand on top of the other palm down, transfer all your weight on to one leg and straighten the other leg out to the side with the toes pulled back and gently press the hands on the knee three times relax, then turn and straighten the other leg and do the same on this leg, repeat up to 10 times on each side.

The LEGS, turn the upper body to one side and take a wide step out with one leg pointing the toes forwards lowering the body down in the centre letting the back foot turn over onto its side as the body lowers down keeping the back leg straight and placing the hands on the thighs relax, then turn the body to the other side and do the same on this side, repeat up to 10 times on each side.

The LEGS, take a wide stance with both feet on a level toes pointing forwards, then transfer the weight over to one leg and lower the body down bending the leg and keeping the other leg straight while keeping the sole’s of the feet flat on the ground, then raise the toes of the straight leg relax, then raise up slightly and transfer the weight over to the other leg and do the same on this side, repeat up to 10 times on each side.

The ANKLES, sit down on the ground with both legs out in front, back straight and bring the right leg up and place slightly above the left knee take hold of the ankle with the right hand and take hold of the foot at the toes with the left hand, turn the right foot round in a circle with the left hand up to 10 times then turn it round the opposite way up to ten times, place the leg back down out in front of you and repeat on the other side, repeat on both sides once more.

The BACK, still sitting down place the left hand on the floor to support the upper body and swing the right leg out behind you past the hips bending it at the knee, then take the right hand to the right heel and bring the hand up, over and back down to top of the toes of the left foot then back to the right heel in a large circle, repeat up to 10 times, then change over to the other side placing the right hand on the floor to support the upper body and swing the left leg out behind you, repeat on this side up to 10 times.

RELAX then stand back up.

The WRISTS, bring one hand up in front of the shoulder palm facing in finger tips pointing up then push the finger tips away from the shoulder, bending the wrist so the palm is now facing up, then taking hold of the the hand with your other hand so the fingers are on top and the thumb underneath, then pull the hand gently forwards directly out in front of the shoulder, so the palm is now facing out, then take the hands down towards the hip stretching the arm fully out, relax and let go of the hand then do the same on the other side, repeat up to 10 times.
 

The WRISTS, bring one hand up in front of the body to shoulder height with the palm facing out finger tips pointing to the side, then push the palm away from the body bending the hand at the wrist, bring the other hand up taking hold of the first hand with the thumb on top and the fingers underneath then pull the hand up gently towards the centre of the head and relax it down towards the centre of the body, repeat up to 10 times on each hand.