When we think about exercise, we probably think of moving fast as being the thing; we might even think that the faster we move, the harder we push, the greater the benefit. But hold your horses! There are compelling reasons why spending some time on slow co-ordinated movement, such as in Chi Kung or Tai Chi, can bring benefits that we don’t get from going quicker.
One of these reasons is that when we move slowly we can move more accurately and with a much greater sensitivity to the actual experience of moving; we can have a greater sense of what is actually happening anatomically.
For instance, it may be that there are some movements which we are no longer able to do, that the range of movement of our limbs is restricted, possibly in ways which we are not even aware of. We may have come habitually to avoid certain movements, or shades of movement, without even realising it. Maybe we never completely flex our shoulder anymore; maybe we never turn our head 90 degrees to the left, maybe we never externally rotate our right leg. We probably used to be able to do these things, at least when we were a child, but gradually we have seized up in certain places, some muscles have become too tight whilst others are a bit weak and underused.
In fast moving exercise we don’t have a chance to notice these restrictions; we might even be under the impression that we are, say, fully flexing our shoulder when if we watched ourselves in a mirror we would notice that we only get to about 160 degrees, and that our arm is pulling out to the side a bit as well. When we are moving fast our sense of proprioception (which gives us our knowledge of where various parts of our body are in relation to each other) is not so accurate. Also, if we do try to push through the restriction with a fast movement, we will probably injure ourselves; our body is avoiding a certain movement or position for a reason, after all.
Slow movement, however, gives us a precious opportunity to explore our range of movement, to become aware of these areas of restriction, even subtle restrictions, and work on them. When moving slowly, we are much better equipped to exert the appropriate level of force, enough to push a little further into the restriction but not enough to sprain a ligament or strain a muscle or tendon. We can gradually restore our range of movement without injuring ourselves. Moving slowly we can feel where the restriction lies and gradually open it up.
This is perhaps particularly important as we get older. It is shocking how much movement many people lose as they move through middle age and beyond, but it does not have to be that way. Slow, deliberate movement is the way to maintain and even enhance our range of movement as the years pass. The Chinese have a saying about a door hinge not rusting if the door is repeatedly opened and closed, which is taken to mean that if we keep putting our joints through their natural movements, they will not seize up. We can do this most efficiently by moving slowly and mindfully, exploring any restrictions and gently working on them.
Moving slowly, then, gives us a precious learning opportunity; we can get to know our body quite intimately, a whole lot more intimately than we do with faster movement. As well as being quite useful, moving slowly is also surprisingly satisfying. The human body is really a rather amazing thing. Even what seems like the simple act of flexing the shoulder is a minor miracle of bio-mechanics and co-ordination. The enhanced sensitivity of slow movement can also make it intensely pleasurable.
This brings us to the more psychological (or we might even say spiritual) benefits to slow deliberate movement. I sometimes even notice this when doing something as simple as walking to the shops. Like many of us, I am habituated to being in something of a hurry, and so will probably walk relatively quickly even when there is no reason to rush (or rather, not many reasons to rush!). However, occasionally I wake up to the fact that I am hurrying for no real reason, and slow down. Suddenly a whole new world opens up to me, a world I take for granted. This is the world of the sky above me and the solid earth beneath my feet; the world of the wind in my hair (and maybe even the rain on my face!) It is the world of my body moving, muscles tensing and relaxing in marvellous harmony with each other. Suddenly I am not walking to the shops; I am walking the earth, as my ancestors have done for millennia, a minor miracle of the evolutionary process. This might just be an occasional experience, depending on my remembering not to be in such a hurry, but with a regular practice of Tai Chi or Chi Kung, it becomes a gateway to a wholly different, and more satisfying, way of being.
Slow, deliberate exercise opens up this kind of experience for us. The adrenalin rush of fast intense exercise is pleasurable, but if we don’t do any slow movement exercise we are missing out on a more deeply rewarding kind of joy.
If you would like further information about learning the ancient arts of Tai Chi and Chi Kung, either to improve your health, enhance your sport or simply to combat stress, please visit www.lifestyles-hma.co.uk.
