Exercises with a Cane
Practical Activities and Play
 

Research by Mike Garofalo

July 4, 2009

 

 

Here are a list of exercises I practice with my wooden cane as I walk:

 

1.  Turn the cane 360 in a clockwise direction while holding the cane loosely in your right hand.  The cane can be held down by your side, with the cane parallel to the floor.  You can hold the cane in the center of the cane (easier) or at the end of the cane (harder).  Do 8 repetitions of the 360 clockwise turns, then switch the cane to the left hand.  Strengthening and coordination play for the fingers. 

2.  Turn the cane 360 in a counter-clockwise direction while holding the cane loosely in your right hand.  The cane can be held down by your side, with the cane parallel to the floor.  You can hold the cane in the center of the cane (easier) or at the end of the cane (harder).  Do 8 repetitions of the 360 counter-clockwise turns, then switch the cane to the left hand.  Strengthening and coordination play for the fingers. 

3.  Grab the cane with two hands, palms down.  Hold the center of the cane in the center of your body.  Press the cane above your head 8 times.  You can press the cane directly overhead or up and outward at an angle.  Strengthening and stretching of the biceps, triceps, and shoulders.  Refer to Yi Jin Jing, Exercise 3, Reach Up to the Heavens.

4.  Grab the cane with two hands, palms up.  Hold the center of the cane in the center of your body.  Press the cane above your head 8 times.  You can press the cane directly overhead or up and outward at an angle.  Strengthening and stretching of the biceps, triceps, and shoulders.  Refer to Yi Jin Jing, Exercise 3, Reach Up to the Heavens

5.  Hold the center of the cane with your right hand, palm facing up.  Your arm is at your side, bent at the elbow.  Turn you wrist as much as you can from side to side, turning the palm down and then back up and then to the other side, while keeping the arm level.  The cane will swing in an arc from side to side.  Do 8 repetitions, and then switch the cane to the other hand and repeat the exercise. 
You will be more likely to turn your wrist a little farther to the inside than to the outside.  Strengthening and stretching of the wrist and forearm. 

 

 

 

Bibliography on Cane Exercises

Way of the Short Staff

Yi Jin Jing Walking Cane Exercises

Ways of Walking

 

 

 

 

 

 

 

 

 

Qigong:  The Valley Spirit Way

 

 


 

 

Green Way Research, Red Bluff, California, 2009

 

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