In Tai Chi, the elbows play a critical role in maintaining posture, relaxation, energy flow, balance and power transfer. We may have heard the principle in our practice, “sink the shoulders and drop the elbows”.
Let’s take a closer look at the anatomy of the elbows before we delve into their role within our Tai Chi practice.
The elbow is a hinge joint between the upper arm (humerus) and the forearm (radius & ulna) (please see diagram). Within the hinge itself, are three smaller joints connected by important ligaments that stabilize the entire elbow joint. The movements involved are flexion, extension, pronation (forearm turns inward with palm down) and supination (forearm turns outward with palm up).
How we choose to position our elbows and hold our forearms is an important aspect of our practice. This is related to a unique connection between the upper body and the lower body via the thoracolumbar fascia and the latissimus dorsi muscle. These widely expansive soft tissues are what connect the upper arm/humerus to the spine, pelvis and sacrum (please see diagram and previous blog-link1).
What is relevant for our Tai Chi practice is understanding that the orientation of our elbows determines what happens between the upper body and lower body. Flared or lifted elbows are common, yet should be avoided. Instead, when the elbows are dropped and pointed downwards, the top of the shoulder (ball of the humerus) can rotate easily through its socket, causing the latissimus dorsi to engage, allowing the pelvis to open and drop into a stable sit position.
The final outcome of these actions means that a beneficial transfer of power is generated, traveling from the arms, through the spine and pelvis, and eventually into our feet. And because our center of gravity is lowered in the process, our physical structure becomes even more balanced and solid as we move.
What other aspects need to be considered within our practice?
Relaxation: Relaxation is key. Raised or poorly positioned elbows will result in shoulder tension, often extending to other areas of the body. And given the shoulders are the most mobile joints of our body, reliant almost entirely on muscle, this can pose a challenge for many of us. It is not easy to keep our shoulder muscles from taking over as we move, so keeping our elbows pointed downwards during our practice is critical. It is also worth noting that breathing freely throughout the set will be a challenge when unwanted shoulder tension is present, limiting the significant health benefit available to us of enhanced oxygen flow throughout.
Energy (qi) flow: Keeping a slight curve (not locked but not too bent) at the elbow joint is an additional consideration, not only from a postural standpoint, but to ensure we prevent any blockages of our essential qi energy. We are always aiming to keep our channels of energy (upper and lower dantiens) open, encouraging our vital life force to be replenished through the practice.
Spacing: The element of spacing should not be overlooked as it helps to maintain the desired structure. Keeping a comfortable space between the elbows and the ribs allows the arms to extend outward without collapsing inward, reducing the transfer of weight into our feet. In martial arts, this spacing between the elbows and the ribs is also considered protective, given the vital organs encased within the thorax. A 1.5 inch (4 cm) spacing under the axilla (armpit) is further recommended for the optimal flow of qi.
An interesting finding re health impact.
Of course, adopting the postures described will naturally open and create valuable space for our heart and lungs to function well, while our spinal and abdominal organ health will equally improve. All of these wonderful benefits are possible by simply remembering to sink the elbows!
An interesting therapeutic technique (MSR), developed by Dr. Brian Abelson, D.C., a Tai Chi practitioner himself, uses the inherent coiling and rotational movements of the forearms in Tai Chi to help relieve the symptoms of carpal tunnel syndrome (entrapment of the elbows’ radial/median/ulnar nerves). In this technique, Tai Chi inspired movements are combined with regular stretching exercises, yielding better results than with static stretching alone. Motion specific release (MSR) mirrors the multidirectional, “low load, long duration “movements of Tai Chi, allowing the nerves to glide more easily through the tissues. As a result, affected nerves are able to glide more easily, diminishing the unpleasant symptoms of pain, numbness and tingling in the arms, hands and wrists. Examples of some of the beneficial Tai Chi moves involved in this practice are: push hands, single whip and grasp bird’s tail, and tor-yus 2.
As always, we extend gratitude to Master Moy for the generous sharing and teaching of this unique Art for the improvement and maintenance of our optimal health.
Translation by Jordi Awarita, Cathy Filion