Excercise in Relaxation
SLIPPERY ROCK — "This move feels like a towel being wrung out."
"This one is like swimming backwards and upside-down."
"With this exercise, you'll look like a pretzel or wind up in giggles."
The descriptions may not seem to be describing a relaxing, low-impact workout, but that's exactly what qigong is, according to instructor Susan Chapin.
Chapin has been teaching the qigong (pronounced key gong) class as part of the Institute for Learning in Retirement, a nonprofit, member-run organization at Slippery Rock University.
Classes were held this month at Highland Presbyterian Church in Slippery Rock.
While her narration may have sounded intimidating at times, Chapin said the moves are actually simple and relaxing.
Similar to tai chi, the set of 15 sequential exercises are a component of traditional Chinese medicine that combine breathing and movement.
Compared to tai chi, qigong is easier to follow, said Chapin, retired from teaching in SRU's physical education and physical therapy departments.
Chapin has been teaching tai chi and qigong for about 12 years. She also specializes in judo, self-defense and aquatics.
The qigong exercises are great for beginners, she said.
With names like "drink of water," "circle earth and Heaven," "the lotus" and "snake attack," class participants used written notes to help them remember what moves were involved in each.
"Everyone gets a list they can follow," she said. "This is slow, easier and a lot calmer," than tai chi, she said.
Still, some classmates couldn't keep certain moves going without watching the instructor. If Chapin stopped, they stopped.
The exercises are designed to draw on qu or chi, the Chinese term for internal energy, according to Chapin. They improve balance and flexibility without impacting the joints.It's also possible for qigong to be done in a seated position, said Chapin, making it accessible to even more people.Benefits over time include increased relaxation, improved blood flow and lowered blood pressure, according to Chapin. Those with joint problems or degenerative diseases have no problem with the exercise because it is low impact.Ruth Hoffman of Slippery Rock said the pace of qigong is what attracted her to the class."We don't have to kill ourselves to get some exercise," she said.Slippery Rock resident Nancy Harris disagreed somewhat, saying, "It's quite a lot of exercise.""You're holding muscles because you're in motion for quite a while with each exercise," she said.Hazel Allen, also of Slippery Rock, an active senior who participates in the Silver Sneakers fitness program and walks most mornings, appreciates the relaxation benefits of qigong. She's not sure if she'll continue with it on her own but hopes the class is offered next year at the ILR.Chapin started studying tai chi about 20 years ago with Tom Lambert, a fellow faculty member at Slippery Rock University. At a seminar she attended in the Pocono Mountains, she learned about qigong.She finds the exercise relaxing and energizing at the same time."This is intense mentally," she said.For more information on qigong classes, call the Institute for Learning in Retirement at 724-794-1604.
