Gathering Chi


This movement warms up the muscles of your shoulders, arms, mid back, hips and knees and enhances your range-of-motion in these areas.

Set up

Stand comfortably with your feet hip width apart.


Circle your hands up the sides of your body, and then allow your palms to descend slowly. Imagine yourself outside in nature, surrounded by vibrant, healing energy. Circle your arms up and overhead, and gather all of that energy.

As your palms descend downward, imagine you're guiding that energy through every cell of your body. Bend your knees gently as you gather the energy.

Guide the energy through your heart and lungs and all of your organs.


  • You should not experience any pain in your shoulders during this warm-up exercise. If you do, decrease your range-of-motion to the point where you are no longer experiencing any discomfort.
join us

Get early access

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Single Knee to Chest Stretch

View exercise

Hip Adductor Stretch

View exercise

Supine Diagonal Shoulder Abduction with Resistance

View exercise

Standing Scapular Retraction with External Rotation with Resistance

View exercise