28-Day Qi Gong
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Home › Qi Gong for Seniors: the 8 Brocades › Hands Down Back and Legs
6 / 8 · Ba Duan Jin
Hands Down Back and Legs
Moving the Hands Down the Back and Legs, and Touching the Feet
Traditional movement name, not a medical claim.
Standing version
Slide the hands along the back and legs while hinging from the hips with a long spine. Stop at the thighs or shins; touching the feet is optional.
Seated version
Hinge slightly from the hips with a straight back and slide the hands only to the knees or shins. Return using the hips.
Helpful cue
Move slowly, keep the joints soft, and let your breathing stay natural.
Do not do this
Do not force the range, lock a joint, move quickly, or hold your breath.
Who should take extra care
With osteoporosis, avoid deep forward bending and spinal rounding; ask your clinician for a safe range.
Safety first
- Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
- Pain is a stop sign. Stop with burning, pressure, or sharp pain; normal muscle tiredness is different from pain.
- For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat; use a stable book support if needed.
- For every standing or balance movement keep a fixed support within one arm's reach.
- Never hold your breath. Breathe with the movement and return to normal breathing when effort rises.
- If you feel dizzy, sit down, wait one minute, and end the session for that day.
- Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
- Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
- This programme is not medical treatment and does not replace physiotherapy.
Choose the simple option that fits you
Active Movement Set
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Bought separately: $29.70
A different programme for every day
- Standing Tai Chi
- Tai Chi Walking
- Qi Gong with seated section
Sources and scope
Baduanjin balance RCT (2025)Baduanjin balance meta-analysis (2022)Traditional Chinese exercise meta-analysis
Educational movement guide; not medical treatment or physiotherapy.