What you’ll learn
- Foundational Qi Gong principles behind spinal health
- Techniques for opening and decompressing the spine
- Methods for improving posture and structural alignment
- Exercises to increase mobility and flexibility through the spine
- How to release chronic tension around the spine
- A complete routine — Separating Heaven and Earth, the Bull Stretch, the Bike Chain, the Pagoda, and the Fourth Song Gong
About this course
In this course, renowned Tai Chi and internal arts teacher Adam Mizner shares a set of traditional Qi Gong exercises for the spine — a practical routine aimed at mobility, decompression, posture, and long-term resilience, drawn from decades of experience in the internal arts.
The methods carry particular weight because of their origin. After a serious spinal injury that doctors believed would end his training, Adam used these very exercises as part of restoring his own spine, and has since taught them to students around the world. The course brings that same routine into a form anyone can follow.
Across six pre-recorded lessons — approximately ninety minutes in total — Adam begins with the fundamental principles behind spinal health in Qi Gong, then guides the practitioner step by step through the exercises themselves, among them Separating Heaven and Earth, the Bull Stretch, the Bike Chain, the Pagoda, and the Fourth Song Gong. The aim throughout is to open and decompress the spine, improve posture and alignment, release chronic tension, and build lasting mobility and strength.
The routine suits complete beginners and experienced internal artists alike, and integrates easily into a daily practice.
The exercises and training demonstrated in this course are provided for educational and informational purposes only. While traditional practices may support health and well-being, no medical claims or guarantees of results are made, and this course is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before beginning any new physical practice, especially if you have a spinal condition, an existing injury, or any pre-existing medical condition. By participating in the exercises shown, you acknowledge that you do so voluntarily and entirely at your own risk.
Course content
1 section · 6 lessons · 1h 29m
Your teacher
Student reviews
14 reviews
“Really great spinal exercises. I am really benefiting from all of the methods. I had stiff spine and especially in the lumbar area. Now it's becoming better. I am not quite there yet, but I know if I continue and persist with the methods then my spine will be strong, mobile, and healthy! Thank you!”
“Even when I can't do all the exercises, those that I can do are really useful and beneficial for my back. The explainings are detailed and clear. Definitely this Is a great course!”
“Well Structured to the point, just follow the instructions, be prepared to put the hard work in.”
“I am really grateful that I have found this course. It gives me hope that, from now on, I can heal my back pain for good. The exercises are explained understandably and it is also explained what each exercise is good for, obviously it needs some practice but I absolutely believe in the power of Spinal Qi Gong. Thank you very much for sharing this knowledge!”
