Qigong’s Upper Core

The Qigong upper core corresponds with the bones and muscles of the thoracic rib cage and the upper regions of the spine (cervical and thoracic). The upper core is where the Chest and Throat Dantiens are located. (see Qigong and the Core post for general information)

The upper core corresponds with the position of the shoulders, chest neck and head. It is not as influential as the Lower Core on systemic movement because some actions do not necessarily require stability or energy from the upper body. However understanding the movement of the upper core is essential for efficient arm, head neck and shoulder movement. (see floor horse for example)

Below is a basic breakdown of the major structures in the Upper Core, keep in mind that this is only a general overview of the anatomy to give you a better idea of what part of your body you are using. Check out a good anatomy book for more detailed info.

Bones of the Upper Core

The upper core revolves around the structures of the chest, upper back and shoulder girdle, which in terms of bones are the: Thoracic Cage, Sternum, Thoracic and Cervical vertebrae, Clavicle, Scapula and the Humerus

Thoracic Cage (Rib Cage) for the Upper core focuses more on the upper ribs 1-7 (or the true ribs).

Sternum also known as the breastbone in located in the center of the chest, it attaches to 10 of the ribs in the anterior portion of the body. (some onf the ribs are directly connected with the sternum while the other are connected through cartilage

Spine of the thoracic and cervical vertebrae: the Thoracic Spine are 12 in number and compose the middle and upper back and connect to the 12 ribs. The Cervical spine, are seven in number compose the neck and connect the thoracic spine to the head.

Clavicle also known as the collarbone is a cylinder shaped bone that connects to the superior angle of the sternum (forming the sternoclavicular joint) and the lateral superior portion of the scapula (shoulder blade) at the acromion process

Scapula or the shoulder blade is a flat triangular shaped bone that articulates with the clavicle (as stated above) and rests on the posterior portion of the upper thoracic cage. On the lateral surface of the scapula is the Glenoid Cavity, which is where the Humerus (upper arm) connects. Interestingly enough the scapula is not directly attached to the torso, it only connects through the clavicle at the sternoclavicular joint.

Humerus or the upper arm is a long cylinder like bone (long bone) that connects to the scapula at the Glenoid Cavity. Its opposite end connects the bones of the forearm creating a portion of the elbow joint.

Muscles of the upper core

Chest to arm muscles – or anterior muscles of the upper core include: Pectoralis major and minor, sternocleidomastoid.

Back to arm muscles – or Posterior muscles include: Rhomboids, Levater scapula, Trapezius, Latissimus dorsi and the Scapular muscles (supraspinatus, infraspinatus, teres minor, teres major, subscapularis and the serratus anterior).

Arm and shoulder muscles – the deltoids, which forms the front side and back of the shoulders

Moving from the Upper core

The position of the body affects the potential energy that we can use. For the upper body this is determined by the position of the chest and shoulders.

Rounding forward – causes the entire upper body to naturally round forward. This efficiently aligns the body such that the bone structure naturally supports itself and the muscles can fully engage. This type of posture is used for strengthening postures.

Rounding backwards – causes the chest to open and elongate, which is effective for stretching the upper back and shoulders.

Rotating the chest – rotates the shoulders, neck and head

Tilting the chest from side to side – raises one shoulder while sinking the opposite and changes the distribution of weight through the hips, spine neck and head.

Popularity: 23% [?]

Share and Enjoy: