My spine Nei Gong routine for better posture and balance and less pain

Practicing this Nei-Gong routine has reversed a long-time forward curvature of my spine, which was very painful. The improved posture attained also reduces the chance of falling.

[@dingosmith9932]

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[@jameshicks7125]

Hi, thanks for the video! I am having trouble understanding what you are doing as far as opening up. I can focus on the muscles in my back and tighten or relax various areas, but I tried to copy what you were doing and beyond the relaxing part I couldn't feel any individuation in my spine. I have mid back discomfort/pain. I started practicing Shotokan again and that helped, but I don't grasp these Chinese methods.

[@dsfgnk4]

Thank you so much for your comment. I’m very grateful to you for providing me a chance to explain further. Extending muscles rather than contracting them is something that is difficult to recognize at first but is well worth working on attaining. The main obstacle is that we tend to be habituated to the use of contractive muscular strength, which masks what initially is a fledgling “new” kind of strength. One thing that is essential in recognizing expansive strength is first relaxing completely even if it means lying on the floor for a while before and during experimentation.
There are a number of actions that we all do that involve extending muscles. One example is yawning, which involves an expansion of the throat. Try comparing the feeling of yawning with that of tightening the throat. Another example is the opening of sphincters when excreting. Compare the feeling of opening with that of squeezing. Also, in breathing, the inhalation involves expanding the abdominal muscles. The ability to expand/extend different parts of the body starts with the recognition that you are already doing it without being aware that you are doing so.
Try another experiment: Place a hand lightly on your lower abdomen. First contract your abdominal muscles (pull them inward) and feel that motion with your hand and body. Then use your abdominals to push your hand outward, and feel that expansive action on your hand and in your body.
Once you recognize the difference between the two types of strength, lock in that recognition. Then try to recreate that action in different parts of the body. Remember, releasing contractive strength is absolutely essential for progress. It may take some experimentation to become proficient at expansion, but the benefits of doing so are invaluable.