捋 (Lǚ)

捋 (Lǚ)

The movement 捋 (lǚ), often translated as "rollback" or "rolling," is one of the primary techniques in Tai Chi. It involves neutralizing and redirecting an opponent's force, typically by turning and guiding it away from you. Here's a detailed explanation of how to execute 捋 and the use of lower and upper arms in this movement:

 Principles of 捋 (Rollback)

 1. Direction of Rollback:

   Rolling Back or Aside: The primary direction of rollback is to guide the opponent's force to the side and slightly backward. This redirection can also involve a circular or spiral motion to effectively neutralize the incoming force.

   Adapting to Incoming Force: The specific direction can vary depending on the opponent's attack. You may roll to the side, downward, or even upward slightly, depending on the angle and force of the attack. The key is to neutralize the force without directly opposing it.

 

2. Use of Lower and Upper Arms:

   Lower Arm (Forearm):

     Guiding and Leading: The lower arm typically makes contact with the opponent's arm and starts the guiding process. It leads the opponent's force away from your center.

     Sensitivity and Control: Maintain sensitivity (ting jin) to feel the opponent's force and control its direction. The lower arm should remain relaxed and responsive.

   Upper Arm (Upper Arm and Shoulder):

     Supporting and Stabilizing: The upper arm provides support and stability, ensuring that the movement is connected to the body and not isolated to the arms.

     Coordinated Movement: The upper arm moves in coordination with the lower arm, helping to maintain structure and provide power through the body.

• Symmetrical vs. Asymmetrical: Lǚ can be performed with both arms symmetrically, deflecting a central attack, or asymmetrically, handling attacks from different angles.
  • Symmetrical: Both arms move in a coordinated manner, mirroring each other's movements.
  • Asymmetrical: One arm takes the lead in deflecting the force, while the other arm might support or provide secondary control.

(1) Upper Arm (上臂):

   The upper arm should be relaxed and slightly rounded.

   It should be connected to the movements of the body, especially the rotation of the waist and hips.

   The upper arm's position is influenced by the alignment and movement of the shoulder girdle.

3. Use of Both Arms Together:

   Harmonious Movement: Both arms work together in a coordinated manner, creating a unified and harmonious movement. The leading arm initiates the rollback, while the supporting arm follows through, ensuring the force is smoothly redirected.

   Creating a Path for the Force: Imagine creating a path or channel for the opponent's force to follow, using both arms to guide it smoothly and efficiently.

   Circular and Spiral Energy: The movement often involves circular or spiral energy (chan si jin), using both arms to create a continuous and fluid motion that neutralizes the opponent's force.

 

 Detailed Steps for Performing 捋 (Rollback):

 

1. Initial Contact:

   Contact Point: Establish contact with the opponent's arm using your lower arm (forearm). Maintain a light and sensitive touch to feel the direction and strength of their force.

   Leading the Force: Begin to guide the opponent's force to the side and slightly backward. Use a turning motion from your waist and hips to initiate the movement.

 

2. Redirecting the Force:

   Circular Motion: Use a circular or spiral motion to lead the opponent's force away from your center. This can involve turning your waist and hips while maintaining the structure of your arms.

   Supporting Arm: The upper arm follows the movement, providing stability and ensuring the force is smoothly redirected.

 

3. Maintaining Structure and Balance:

   Rooting and Grounding: Keep your lower body rooted and grounded, ensuring your center of gravity remains stable. Use your legs and waist to support the movement, rather than relying solely on your arms.

   Relaxation and Sensitivity: Maintain relaxation (song) and sensitivity (ting jin) throughout the movement. Avoid using excessive force or stiffness, allowing the opponent's force to be smoothly guided.

 

4. Completion of Rollback:

   Neutralizing Force: Continue to guide the opponent's force until it is fully neutralized and redirected away from you. This may involve turning your body and stepping to adjust your position.

   Preparedness: Be prepared to transition to the next movement, whether it involves following up with another technique or returning to a neutral position.

 

 Key Takeaways:

Adapting Direction: Rollback can be adjusted based on the direction and strength of the incoming force, ensuring effective neutralization.

Coordinated Arm Use: Both lower and upper arms work together harmoniously, creating a unified and efficient movement.

Rooting and Relaxation: Maintain a stable and grounded lower body, with relaxation and sensitivity throughout the movement.

Circular and Spiral Energy: Use circular or spiral energy to smoothly guide and neutralize the opponent's force.

 

By following these principles and detailed steps, you can effectively perform the 捋 (rollback) technique in Tai Chi, ensuring it is both powerful and efficient.

 捋 (Lǚ) Direction:

• Not just rolling back: While some rolling back might be present, Lǚ emphasizes redirecting the incoming force in various directions depending on the situation. It could involve rolling aside, upward, or a combination, depending on the attack's angle and your desired outcome.

Using Lower and Upper Arms:

• Coordination is key: Both your lower and upper arms work together in Lǚ.
  • Lower Arms (Forearms): These provide the steering and precision. They control the direction of the deflection using wrist movements and subtle changes in hand position.
  • Upper Arms (Biceps and Triceps): These provide the power and stability. They remain relaxed but engaged, allowing for smooth redirection and efficient use of internal energy (jin).

Using Both Arms:

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Clavicle and Shoulder Blade Relaxation:

• Relaxed Upper Arm Bone: This statement is partially correct. The upper arm bone (humerus) shouldn't be stiff, but it also shouldn't be completely loose. It should maintain a relaxed alertness, allowing for smooth movement while maintaining structural integrity.

• Dropping Clavicle and Shoulder Blade: This can be a helpful cue for some people when practicing Lǚ, especially when rolling back slightly. By relaxing the shoulders and dropping the clavicle and shoulder blades slightly, you can create more space for the arm to move and facilitate a smoother redirection.

Important Note: Dropping the shoulders excessively can compromise your posture. The key is to find a balance between relaxation and maintaining proper alignment.

In summary:

• Lǚ emphasizes redirecting the incoming force in various directions.
• Lower arms (forearms) provide steering and precision, while upper arms (biceps and triceps) provide power and stability.
• Both arms can be used symmetrically or asymmetrically.
• Upper arm bone should be relaxed but alert, while clavicle and shoulder blades can be slightly dropped to facilitate redirection (for some people).

Remember, Tai Chi emphasizes smoothness and coordination. Practice Lǚ with a focus on feeling the flow of energy and redirecting the force effectively, not on rigid movements.

2. Clavicle (鎖骨):

   The clavicle plays a key role in the shoulder girdle's movement, connecting the arm to the trunk of the body.

   It should remain relaxed and open, allowing the shoulders to move freely.

   The clavicle helps transfer force from the torso to the arm and vice versa.

 

3. Shoulder Blade (肩胛骨):

   The shoulder blade should be settled and slightly pulled down and back, creating a stable base for arm movements.

   It should move smoothly along the ribcage, allowing the arm to move freely without tension.

   Proper placement of the shoulder blade prevents the shoulders from lifting and maintains the structural integrity of the upper body.

 

 Coordination and Alignment:

 

1. Relaxation (鬆):

   All parts should remain relaxed and free of tension. Tension in the upper arm, clavicle, or shoulder blade can restrict movement and disrupt the flow of energy.

   Relaxation allows for better sensitivity to incoming force and more effective redirection.

 

2. Connection (連):

   The upper arm, clavicle, and shoulder blade should move as a connected unit.

   This connection ensures that force is transmitted smoothly from the torso through the shoulder girdle to the arm and vice versa.

 

3. Alignment (正):

   The shoulder girdle should be properly aligned to support the arms and maintain balance.

   The clavicle should be level, the shoulder blades should be flat against the back, and the upper arms should be slightly rounded and in front of the body.

 

4. Rotation and Movement:

   When rolling (捋), the movement should involve the rotation of the shoulder girdle, initiated by the waist and hips.

   The upper arm should follow the body's rotation, with the clavicle and shoulder blade adjusting to maintain alignment and support.

   This coordinated movement allows for a smooth, circular motion that effectively redirects incoming force.

 

 Practical Steps for Proper Alignment and Movement:

 

1. Initial Position:

   Start with a relaxed and upright posture.

   Ensure the shoulders are settled and not lifted, with the shoulder blades slightly pulled down and back.

   The upper arms should be slightly rounded and in front of the body, with the elbows pointing downward.

 

2. Engage the Core:

   Use the rotation of the waist and hips to initiate the rolling movement.

   Keep the core engaged to support the movement and maintain balance.

 

3. Move as a Unit:

   As the body rotates, allow the upper arm, clavicle, and shoulder blade to move together as a connected unit.

   Maintain the alignment of the shoulder girdle throughout the movement.

 

4. Relax and Adjust:

   Continuously relax the upper arm, clavicle, and shoulder blade to avoid tension.

   Adjust the position of the shoulder blade along the ribcage as needed to maintain a smooth and free movement.

 

5. Complete the Roll:

   Continue the circular motion, ensuring that the force is redirected smoothly and efficiently.

   Keep the upper body aligned and connected, with the shoulder girdle supporting the movement.

 

 Key Takeaways:

Relaxation and Connection: Ensure that the upper arm, clavicle, and shoulder blade remain relaxed and move as a connected unit.

Proper Alignment: Maintain proper alignment of the shoulder girdle to support arm movements and ensure efficient force transmission.

Initiation from the Core: Use the rotation of the waist and hips to initiate and support the rolling movement.

Smooth and Circular Motion: Focus on creating a smooth, circular motion to effectively redirect incoming force.

In Tai Chi, the upper arm (humerus) should indeed be relaxed enough to move freely and independently while still maintaining a connection to the clavicle (鎖骨). This principle ensures flexibility, responsiveness, and the ability to redirect force efficiently. Here’s a more detailed explanation of how the upper arm, clavicle, and shoulder blade interact, emphasizing the importance of relaxation and freedom of movement:

 

  Interaction and Coordination:

 

1. Relaxation (鬆):

   Relaxation is key for all parts—the upper arm, clavicle, and shoulder blade.

   A relaxed upper arm allows for better responsiveness and sensitivity to the opponent’s force (ting jin, 聽勁).

 

2. Freedom of Movement:

   The upper arm should be able to move freely, supported by the coordinated movement of the clavicle and shoulder blade.

   This freedom is crucial for executing techniques like rolling (捋) effectively, allowing the arm to adapt and redirect force.

 

3. Alignment and Support:

   The clavicle and shoulder blade should support the upper arm’s movements without restricting them.

   Proper alignment ensures that the movements are connected to the body’s core, maintaining balance and structural integrity.

 

 Practical Steps for Proper Relaxation and Movement:

 

1. Initial Position:

   Start with a relaxed posture, ensuring the shoulders are settled and not raised.

   The upper arms should be slightly rounded, with the elbows pointing downward.

 

2. Engage the Core:

   Use the rotation of the waist and hips to initiate movements.

   The core provides the primary power, with the arms following and responding.

 

3. Relax the Upper Arm:

   Focus on relaxing the upper arm, allowing it to move freely within the shoulder joint.

   Avoid tensing the muscles around the shoulder and upper arm.

 

4. Coordinate with Clavicle and Shoulder Blade:

   Allow the clavicle and shoulder blade to move in harmony with the upper arm.

   The clavicle should pivot slightly, and the scapula should glide smoothly along the ribcage.

 

5. Maintain Connection:

   Ensure that the movements of the upper arm, clavicle, and shoulder blade remain connected to the core.

   This connection provides stability and power, even while allowing freedom of movement.

 

 Key Takeaways:

Relaxation: Keep the upper arm relaxed to allow free and responsive movement.

Coordination: The clavicle and shoulder blade should move in harmony with the upper arm, supporting its motion.

Core Engagement: Initiate movements from the core, with the upper arm following and adapting.

Structural Integrity: Maintain proper alignment to ensure that movements are connected and powerful.

In Tai Chi, the advice to "drop your clavicle and shoulder blade" while rolling back (捋) but not necessarily the upper arm bone is based on the need to maintain structural integrity and create effective force redirection. Here’s why this distinction is important:

 

 Key Points:

 

1. Dropping the Clavicle and Shoulder Blade:

   Relaxation and Stability: Dropping the clavicle (鎖骨) and shoulder blade (肩胛骨) helps to relax and settle the shoulder area, creating a stable base for the rolling movement. This relaxation allows for better energy flow and prevents unnecessary tension that could disrupt the movement.

   Supporting the Arm: By allowing the clavicle and shoulder blade to drop, you ensure that the shoulder girdle is not rigid or elevated, which would otherwise restrict the movement of the upper arm. This also supports the upper arm in its role of guiding and redirecting force.

   Connecting to the Core: Dropping the shoulder area helps maintain the connection between the arms and the core. It ensures that movements are initiated and supported by the core rather than isolated to the arms.

 

2. Upper Arm Bone:

   Free Movement: The upper arm (humerus) should remain relatively free to move within the shoulder joint. If you drop the shoulder blade and clavicle but keep the upper arm relaxed and mobile, you maintain flexibility and responsiveness.

   Connection to the Torso: The upper arm needs to be connected to the torso and follow the body's movement, but it should not be overly rigid or tense. Keeping the upper arm relaxed and responsive allows it to effectively perform the rolling action and adapt to the incoming force.

 

 Practical Application in Rolling Back (捋):

 

1. Initiate Movement:

   Engage Core: Start by engaging your core and initiating the rolling motion from the waist and hips.

   Relax Shoulders: Allow your clavicle and shoulder blade to drop naturally, creating a relaxed and stable shoulder area.

 

2. Guide the Upper Arm:

   Free Movement: As you roll back, guide the upper arm with a relaxed and responsive approach. The upper arm should move in coordination with the body’s rotation and the dropping of the shoulder girdle.

   Maintain Alignment: Ensure that the upper arm remains in alignment with the shoulder and core, allowing for smooth and effective redirection of force.

 

3. Connection and Redirection:

   Coordinate Movements: Coordinate the movement of the upper arm with the dropping of the clavicle and shoulder blade. This helps in smoothly redirecting the incoming force while maintaining structural integrity.

   Prevent Tension: Avoid unnecessary tension in the upper arm, which could restrict movement and affect the effectiveness of the rolling technique.

 

 Summary:

 

Dropping Clavicle and Shoulder Blade: Helps to relax and stabilize the shoulder area, supporting effective movement and force redirection.

Free Movement of Upper Arm: Allows for flexibility and responsiveness, ensuring that the arm can adapt and guide the force effectively.

Coordination: Maintain coordination between the upper arm, clavicle, and shoulder blade, with movements supported by the core and initiated from the body’s center.

 

By understanding and applying these principles, you can effectively perform the rolling back technique (捋) in Tai Chi, ensuring a balance between relaxation, flexibility, and structural support. This balance enhances the fluidity and power of your movements while maintaining proper alignment and connection throughout the technique.

By following these principles, you can achieve the proper balance between relaxation and structural support, allowing the upper arm to move freely and effectively in Tai Chi techniques like rolling (捋). This balance enhances your ability to respond to and redirect incoming forces smoothly and efficiently.

By understanding and applying these principles, you can achieve proper alignment and coordination of the upper arm, clavicle, and shoulder blade in Tai Chi, enhancing the effectiveness and fluidity of your movements.