Safety & Qi Gong: Blood Pressure, Joints and Recovery

Qi Gong is gentle. It is also powerful. The key is pacing. We move slowly. We breathe steadily. We adapt to your body on the day. If you are managing blood pressure, joint pain, or you are in recovery, this guide will help you feel safe and confident.

Our local class runs Mondays, 12–1 pm, at the Graham Spicer Institute, KT3 4HL. Beginners and seniors are welcome. Join us here: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

Safety first: simple principles

• Start easy. Finish easy. Leave a little in the tank.
• Breathe through the nose where comfortable.
• No straining. No forcing. No pain.
• Use the talk test. You should be able to speak in full sentences.
• Sit whenever you like. Chair options are always available: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise
• Build slowly week by week. Small steps add up.

Blood pressure: how to practise calmly

High blood pressure needs steady, relaxed practice.
• Prefer flowing movement to long static holds.
• Avoid breath holding. Keep a soft, continuous breath.
• Use longer exhales to down-shift stress. Try 4 in, 6 out.
• Keep the head above the heart for most moves.
• Pace by feeling. If you feel light-headed or pressured, pause and sit.

For a simple midday reset that helps regulation, try these techniques: https://brightbeingsacademy.com/new-malden-lunchtime-stress-reset-breathing

Joints: knees, hips, shoulders, spine

Move in comfort. Not in fear. Here is how we adapt.

Knees
• Shorten your stance. Keep the knees soft, not locked.
• Track the knee in line with toes.
• Small bends are fine. Skip deep squats.

Hips
• Use a narrower step to reduce strain.
• Gentle circles and hip rocks are enough.
• Sit for weight-shift drills if standing feels wobbly.

Shoulders
• Move elbows lower and closer to the body.
• Shrink the range. Slow circles.
• If any pinch appears, reduce or skip.

Spine
• Think length, not force.
• Gentle rotations within a small range.
• If bending feels tight, hinge from the hips or stay upright.

If balance worries you, read this next: https://brightbeingsacademy.com/falls-prevention-kt3-qi-gong-balance

Recovery: coming back the kind way

After illness, stress, or injury, go gently.
• Begin with five to ten minutes on your first days back.
• Use seated options for the whole session if needed.
• Keep the breath soft. Longer exhales.
• Stop before you feel tired. Rest is part of training.
• Add only a little each week.

If you are 50+ and want a safe entry point, this overview will help: https://brightbeingsacademy.com/gentle-exercise-new-malden-qi-gong-over-50s

Mini pre-class check-in (60 seconds)

• How is my energy today? Low, medium, or good?
• Which joints need extra kindness?
• Can I keep a smooth breath, even when moving?
• What will make today’s class a win? One clear intention is enough.

A calm starter you can do at home (3–5 minutes)

• Seated or standing: soft shoulder and neck circles, 30–40 seconds.
• Wrist and ankle rolls, 30–40 seconds.
• Gentle weight shifts side to side, or seated hip rocks, 1–2 minutes.
• Breathe 4 in, 6 out for one minute.
• Finish with a loose shake of the hands and arms. Smile. You’ve begun.

Red flags: when to pause

• Chest pain, strong dizziness, or severe shortness of breath.
• Sudden, sharp joint pain.
• Any symptom that feels unusual or worrying.
Stop, sit, and breathe. If needed, seek medical advice. This is not medical care. It is kind movement. If you are unsure, speak to your GP first.

Real voices from class

“My body felt lighter and freer after just one session. The breathing techniques are very calming.” — Myra

“I feel energised and happy after each class.” — Christine

“I always feel loosened-up, more relaxed, and more positive after the session.” — Joe

“It wakes my body up. I’m more conscious of energy throughout my body.” — Mei

“I am focusing on improvements in my breathing and balance. The meditation at the end is healing in body and mind.” — Sue

Where and how to join us

Day and time: Mondays, 12–1 pm.
Venue: Graham Spicer Institute, 15 Dukes Ave, New Malden KT3 4HL.
Price: £10 per class.
Chair options available. Friendly pacing. Clear guidance.
Join us here: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

Further reading in this New Malden series

• Gentle exercise for over-50s: https://brightbeingsacademy.com/gentle-exercise-new-malden-qi-gong-over-50s
• Chair-friendly practice: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise
• Falls prevention in KT3: https://brightbeingsacademy.com/falls-prevention-kt3-qi-gong-balance
• Compare low-impact options: https://brightbeingsacademy.com/low-impact-exercise-new-malden-compare
• Tai Chi vs Qi Gong: https://brightbeingsacademy.com/qi-gong-vs-tai-chi-new-malden-beginners
• First visit directions and tips: https://brightbeingsacademy.com/new-malden-qi-gong-how-to-get-there

FAQs — Safety & Qi Gong: Blood Pressure, Joints and Recovery

Is Qi Gong safe with high blood pressure?
Yes, when paced gently. Avoid breath holding. Prefer flowing movements. Use longer exhales. If unsure, speak to your GP first. Try these calming breaths: https://brightbeingsacademy.com/new-malden-lunchtime-stress-reset-breathing

Can I do the whole class seated?
Yes. Chair options are always available. Learn how we adapt here: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise

What if I have knee or shoulder pain?
Reduce the range. Slow down. Keep movements in a pain-free zone. Sit whenever you like. If pain persists, pause and check with your GP.

How do I begin after illness or injury?
Start with short sessions. Keep the breath soft. Build slowly over weeks, not days. Rest is part of recovery.

I feel unsteady. Will this help?
Yes. We build stability with small, repeatable drills. Begin with this guide: https://brightbeingsacademy.com/falls-prevention-kt3-qi-gong-balance

What do I bring to class?
Comfortable clothing and water. No mat needed.

Where do I book?
Right here: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)