Thank you for the clearly laid out instructions. Can you say something about the scapulae at the end-range of each position when the arm is fully spiralled out. Is the scapular of the arm rotated outwards in a Internally Rotated position & the scapular of the arm by the hip is in a Externally Rotated position? Does the position of the scapulea in the above positions facilitate some kind of cross body energetic path?
So, this is a difficult conversation to have via video comments, but I will do my best to add some details about the scapular motion during this exercise. The first thing I will say is that it is important not to become too focused on the motion of any one individual part of the body, like the scapula. Doing so can lead to exaggerated movement at that area at the expense of structure elsewhere in the body. Keep the focus primarily on the overall structure of the body and the intention of the spiral motion and the individual players (such as the scapulae, and specific muscles) will coordinate well and support the movement. That said, here are some details about the scapular motion. Let’s just say that the left arm is the one that is at rest with the hand placed on the left hip and the right arm is the one doing the silk reeling exercise, to keep things a little more simple. Also, let’s make sure we do not confuse internal and external rotation of the glenohumeral joint with inward and outward spiraling motion. I will be explaining motion based on the concept of inward and outward spiraling, since internal and external rotation through these movements just overcomplicates things. Regarding the scapula left arm, it is not moving much since that arm is relatively stationary and the scapula’s primary function is to support the movement of the arm. For the right arm, from the starting position, as you lower the arm and begin the inward spiral there is some downward rotation of the right scapula. As you continue the inward spiral of the arm and bring it across the body toward the left lower side there is some depression and protraction of the scapula. As you begin the outward spiral, bringing the right arm up on the left side of the body, there is a little upward rotation of the right scapula. Then as you continue the outward spiral and bring the right arm back to the right side of the body, there is retraction and some downward rotation and depression of the scapula. That is a crude description of the scapular motion and the motions described are relative to the previous positions of the scapula, not necessarily relative to the neutral position of the scapula. Like I said, it is difficult to describe via video comments, but I hope that helps you understand the scapular motion a little more. Again, it is best to not get too focused on an individual part. Regarding the scapular position and cross-body energetic paths, it has more to do with the motion of the scapula and which muscles produced that motion, than with the position of the scapula at a given point during the motion. Also, as far as cross-body power is concerned, there are different meanings that can be applied to the idea of cross-body energy or cross-body power, some of which I think are useful and accurate, others of which are less-so in my experience. So, I will stick with the concept of silk reeling that I discussed in previous videos in this series. The muscles that are engaged in moving the scapula and arm during each part of the spiral are aligned with muscle fibers that are pulling along the same rotational path. For example, the protraction and depression of the right scapula during the inward spiral of the right arm as it moves toward the left side of the body is largely accomplished by the serratus anterior and the pectoralis minor. The direction of the fibers of the serratus anterior and the pectoralis minor is very similar to the direction of the muscle fibers of the right external obliques and the left internal obliques which are major muscles for rotating the torso to the left, which is exactly what is being done during this part of this exercise. So the muscles responsible for the motion of the scapula are aligned with rotational muscles of the torso, which allows for the motion of the body to support the motion of the scapula and the arm. This is how you get full body supported motion and transfer power from the body to the extremities. It is not just cross-body power/support. It is full-body power/support. There is a lot more going on during this motion, but that is just a simple example to illustrate the point. Again, not easy to explain in a comment, but I hope that helps. Also, I recommend checking out the previous videos in this series for more on this. This video goes into the synergy of muscular motion in Tai Chi to accomplish silk reeling: ua-cam.com/video/TA5Gi0_VO0M/v-deo.html I hope that was helpful and I wish you all the best in your training.
@@AndrewPlitt Thanks for the detailed response and actually you helped to clarify some rotational component muscles that are responsible for the rotation of the torso to the left in the specific example you gave i.e. right serratus-anterior/pectoralis and right external-oblique, left internal oblique. I think your series on silkreeling helps to show the internal component to the circular movement and hope you do more on this rarely covered aspect, its really useful. Do you know any exercises or techniques to bring energy or more bloodflow into the specific areas of the dantien similar to dantien chikung seen by people like mantak chia?
Hi Andrew thanks for the instructions, few questions about the exercise. When you are spiralling in with the arm at the start what is the intention of the feet, should they be grinding the floor so that the toes turn towards the side you are moving to? So doing the exercise with right arm means the toes would rotate towards the left (not completely but slowly and while in the initial phase of moving towards the left). Then as you spiral back out the feet would rotate so that toes face towards right. Is that correct? Also are there any specific points we should be feeling or having subtle intent on, while moving side to side, on the feet such as the heel or bubbling well point?
Hi Jim, those are good questions. Thank you for taking the time to post them. To the question about the direction the feet spiral, I go into a lot of detail about the direction the feet turn in previous videos in this series and I would recommend checking those out for more details, but in short, when you shift/turn your body to the left your feet rotate to the right and when you shift/turn your body to the right your feet rotate to the left. In this movement, if you are using your right hand and you start with your weight shifted to the right, with your right arm extended to the front right corner, as you begin to lower your right arm and initiate the inward spiral of your right arm and start to shift to the left, you will have an outward spiral expanding down the right leg into the ground the turns your right foot to the right (outward spiral away from centerline). At the same time you will have an inward spiral drawing up the left leg and turning the left foot to the right (inward spiral toward your centerline). The same is true in reverse when your reach the end of the inward spiral with your right arm and are switching to the outward spiral of your right arm. The intention is not so much grinding the feet into the floor, you want them solidly attached like suction cups or as if they are a part of the floor. There is an intention to turn them, but that intention turns the body since your feet are attached to the floor. it should not increase tension in the legs and it especially should not cause tension or torquing in the knees or ankles. The rotation is from the hips. For the question about points of focus on the feet, I go into detail about where to focus on your feet in my Qigong Basics Zhan Zhuang series, so check out that playlist for more details. To summarize, focus your weight/downward force directly below your shin bone (tibia) into the ground. The force is evenly distributed on your feet, but is focused into the ground directly below the tibia. That is the most important thing to get down at first. There is also a drawing upward at the bubbling well which draws the ground up against your foot (or your foot down against the ground). Hope that helps.
@@AndrewPlitt Thanks for the details Andrew. One aspect of this movement I find confusing is that when you do this movement the spiralling in/out of the arm should come from the inside and 2 kwa's are key in this. When you spiral the arm in initially the front leg also spirals upwards and in so I just wondered if you need to use your intent on the front kwa to pull the arm in. Then when you spiral the arm back out the back kwa pulls down to spiral out which causes the arm to push out. I ask because eventually the end goal is to use the inside to move the outside limbs eventually. Does this sound correct to you?
Excellent instruction. Your conveyance of material is exceptional. Still working out security problem re. Making contribution. Don't mind mailing money Order to a p.o. will keep you posted
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My pleasure
Thank you for the clearly laid out instructions. Can you say something about the scapulae at the end-range of each position when the arm is fully spiralled out. Is the scapular of the arm rotated outwards in a Internally Rotated position & the scapular of the arm by the hip is in a Externally Rotated position?
Does the position of the scapulea in the above positions facilitate some kind of cross body energetic path?
So, this is a difficult conversation to have via video comments, but I will do my best to add some details about the scapular motion during this exercise. The first thing I will say is that it is important not to become too focused on the motion of any one individual part of the body, like the scapula. Doing so can lead to exaggerated movement at that area at the expense of structure elsewhere in the body. Keep the focus primarily on the overall structure of the body and the intention of the spiral motion and the individual players (such as the scapulae, and specific muscles) will coordinate well and support the movement.
That said, here are some details about the scapular motion. Let’s just say that the left arm is the one that is at rest with the hand placed on the left hip and the right arm is the one doing the silk reeling exercise, to keep things a little more simple. Also, let’s make sure we do not confuse internal and external rotation of the glenohumeral joint with inward and outward spiraling motion. I will be explaining motion based on the concept of inward and outward spiraling, since internal and external rotation through these movements just overcomplicates things.
Regarding the scapula left arm, it is not moving much since that arm is relatively stationary and the scapula’s primary function is to support the movement of the arm. For the right arm, from the starting position, as you lower the arm and begin the inward spiral there is some downward rotation of the right scapula. As you continue the inward spiral of the arm and bring it across the body toward the left lower side there is some depression and protraction of the scapula. As you begin the outward spiral, bringing the right arm up on the left side of the body, there is a little upward rotation of the right scapula. Then as you continue the outward spiral and bring the right arm back to the right side of the body, there is retraction and some downward rotation and depression of the scapula. That is a crude description of the scapular motion and the motions described are relative to the previous positions of the scapula, not necessarily relative to the neutral position of the scapula. Like I said, it is difficult to describe via video comments, but I hope that helps you understand the scapular motion a little more. Again, it is best to not get too focused on an individual part.
Regarding the scapular position and cross-body energetic paths, it has more to do with the motion of the scapula and which muscles produced that motion, than with the position of the scapula at a given point during the motion. Also, as far as cross-body power is concerned, there are different meanings that can be applied to the idea of cross-body energy or cross-body power, some of which I think are useful and accurate, others of which are less-so in my experience. So, I will stick with the concept of silk reeling that I discussed in previous videos in this series. The muscles that are engaged in moving the scapula and arm during each part of the spiral are aligned with muscle fibers that are pulling along the same rotational path. For example, the protraction and depression of the right scapula during the inward spiral of the right arm as it moves toward the left side of the body is largely accomplished by the serratus anterior and the pectoralis minor. The direction of the fibers of the serratus anterior and the pectoralis minor is very similar to the direction of the muscle fibers of the right external obliques and the left internal obliques which are major muscles for rotating the torso to the left, which is exactly what is being done during this part of this exercise. So the muscles responsible for the motion of the scapula are aligned with rotational muscles of the torso, which allows for the motion of the body to support the motion of the scapula and the arm. This is how you get full body supported motion and transfer power from the body to the extremities. It is not just cross-body power/support. It is full-body power/support. There is a lot more going on during this motion, but that is just a simple example to illustrate the point.
Again, not easy to explain in a comment, but I hope that helps. Also, I recommend checking out the previous videos in this series for more on this. This video goes into the synergy of muscular motion in Tai Chi to accomplish silk reeling: ua-cam.com/video/TA5Gi0_VO0M/v-deo.html
I hope that was helpful and I wish you all the best in your training.
@@AndrewPlitt Thanks for the detailed response and actually you helped to clarify some rotational component muscles that are responsible for the rotation of the torso to the left in the specific example you gave i.e. right serratus-anterior/pectoralis and right external-oblique, left internal oblique. I think your series on silkreeling helps to show the internal component to the circular movement and hope you do more on this rarely covered aspect, its really useful.
Do you know any exercises or techniques to bring energy or more bloodflow into the specific areas of the dantien similar to dantien chikung seen by people like mantak chia?
Hi Andrew thanks for the instructions, few questions about the exercise.
When you are spiralling in with the arm at the start what is the intention of the feet, should they be grinding the floor so that the toes turn towards the side you are moving to?
So doing the exercise with right arm means the toes would rotate towards the left (not completely but slowly and while in the initial phase of moving towards the left). Then as you spiral back out the feet would rotate so that toes face towards right. Is that correct?
Also are there any specific points we should be feeling or having subtle intent on, while moving side to side, on the feet such as the heel or bubbling well point?
Hi Jim, those are good questions. Thank you for taking the time to post them.
To the question about the direction the feet spiral, I go into a lot of detail about the direction the feet turn in previous videos in this series and I would recommend checking those out for more details, but in short, when you shift/turn your body to the left your feet rotate to the right and when you shift/turn your body to the right your feet rotate to the left. In this movement, if you are using your right hand and you start with your weight shifted to the right, with your right arm extended to the front right corner, as you begin to lower your right arm and initiate the inward spiral of your right arm and start to shift to the left, you will have an outward spiral expanding down the right leg into the ground the turns your right foot to the right (outward spiral away from centerline). At the same time you will have an inward spiral drawing up the left leg and turning the left foot to the right (inward spiral toward your centerline). The same is true in reverse when your reach the end of the inward spiral with your right arm and are switching to the outward spiral of your right arm. The intention is not so much grinding the feet into the floor, you want them solidly attached like suction cups or as if they are a part of the floor. There is an intention to turn them, but that intention turns the body since your feet are attached to the floor. it should not increase tension in the legs and it especially should not cause tension or torquing in the knees or ankles. The rotation is from the hips.
For the question about points of focus on the feet, I go into detail about where to focus on your feet in my Qigong Basics Zhan Zhuang series, so check out that playlist for more details. To summarize, focus your weight/downward force directly below your shin bone (tibia) into the ground. The force is evenly distributed on your feet, but is focused into the ground directly below the tibia. That is the most important thing to get down at first. There is also a drawing upward at the bubbling well which draws the ground up against your foot (or your foot down against the ground). Hope that helps.
@@AndrewPlitt Thanks for the details Andrew.
One aspect of this movement I find confusing is that when you do this movement the spiralling in/out of the arm should come from the inside and 2 kwa's are key in this.
When you spiral the arm in initially the front leg also spirals upwards and in so I just wondered if you need to use your intent on the front kwa to pull the arm in. Then when you spiral the arm back out the back kwa pulls down to spiral out which causes the arm to push out. I ask because eventually the end goal is to use the inside to move the outside limbs eventually. Does this sound correct to you?
Excellent instruction. Your conveyance of material is exceptional. Still working out security problem re. Making contribution. Don't mind mailing money Order to a p.o. will keep you posted
Thank you for your desire to give back! I really appreciate it!