The 10-Minute Still Warrior Qigong Routine

Gentle Movement for Joint Ease, Calm Strength, and Everyday Longevity

Most people think exercise has to be loud, sweaty, and slightly threatening to be effective.

It doesn’t.

Some of the most powerful joint-healing, confidence-building movements in the world are slow, quiet, and look almost like you’re doing nothing. Ancient traditions figured this out long before gyms, mirrors, and motivational yelling existed.

This is where Qigong and the Still Warrior approach meet.

What follows is a simple, standing, 10-minute routine designed especially for active agers who want to:

• Move without pain

• Protect their joints

• Stay strong without punishment

• Feel calmer after exercise instead of wrecked

No floor work.
No equipment.
No heroics.

Just steady, joint-friendly movement you can do every day.

The Benefits of a Still Warrior Qigong Practice

Practiced regularly, this routine can help:

• Improve joint lubrication and comfort

• Increase shoulder, hip, and spinal mobility

• Build gentle strength and joint stability

• Reduce stiffness and “rusty” feeling

• Calm the nervous system

• Improve balance and posture

• Restore confidence in movement

Think of it as daily maintenance for the body you plan to keep using.

Important Precautions (Please Read Once)

This routine should feel:

• Comfortable

• Slow

• Calm

• Pain-free

Stop or modify if you feel:

• Sharp pain

• Joint catching or locking

• Dizziness

• Breath holding

• Tension creeping into your face or jaw

Move smaller than you think you need to.
In Qigong, less is more, and slow always wins.

If you’ve had recent surgery or a medical condition, follow your healthcare provider’s guidance.

The 10-Minute Still Warrior Qigong Routine

1. Wuji Standing — The Still Start (1 minute)

How to do it:

• Stand with feet hip-width apart

• Knees soft, not locked

• Spine tall but relaxed

• Arms hanging naturally at your sides

• Chin level, eyes soft or closed

Breathe slowly into your belly. Let your shoulders melt downward.

Benefits:

• Improves posture and balance

• Calms the nervous system

• Sets the tone for relaxed movement

This may look like nothing — but it’s quietly powerful. You’re telling your body it’s safe to move.

2. Shoulder Circles Like Floating Clouds (2 minutes)

How to do it:

• Let your arms hang loosely

• Slowly roll your shoulders forward in gentle circles

• After 5–6 circles, reverse direction

• Keep the movement smooth and unforced

Imagine warm oil spreading through the shoulder joints.

Benefits:

• Lubricates the shoulder joints

• Reduces neck and upper-back tension

• Gently wakes up the rotator cuff

No forcing. No stretching. Just smooth, circular motion.

3. Relaxed Arm Swings (2 minutes)

How to do it:

• Swing your arms forward and back like pendulums

• Let your torso rotate naturally

• Keep your grip loose and your shoulders relaxed

Optional variation:

• Swing arms gently side-to-side across the body

Benefits:

• Mobilizes shoulders, spine, and rib cage

• Encourages natural spinal rotation

• Helps release stored tension

This is one of the most underestimated movements in longevity practice. It’s simple — and extremely effective.

4. Holding the Ball (Still Warrior Strength) (2 minutes)

How to do it:

• Raise your arms in front of you as if hugging a large beach ball

• Elbows soft, shoulders down

• Chest relaxed

• Hold the position while breathing calmly

Optional:

• Slowly raise and lower the “ball” a few inches

Benefits:

• Builds shoulder and arm stability

• Strengthens posture muscles

• Trains relaxed strength without joint strain

This is isometric strength training disguised as stillness. Calm, steady, and joint-friendly.

5. Gentle Knee Bends (2 minutes)

How to do it:

• Stand tall with feet grounded

• Slowly bend your knees a small amount

• Keep your torso upright

• Press gently through your feet to stand back up

Use a chair or wall for support if needed.

Benefits:

• Nourishes the knee joints

• Strengthens legs safely

• Improves confidence with standing and walking

Think “springy,” not “squat.” Your knees should feel better afterward, not challenged.

6. Closing: Hands on Belly, Hands on Heart (1 minute)

How to do it:

• Place one hand on your belly

• One hand on your chest

• Breathe slowly and comfortably

Stand quietly and let your body absorb the practice.

Benefits:

• Calms the nervous system

• Lowers stress hormones

• Reinforces a sense of safety and control

This is where the practice truly settles in.

How Often Should You Do This?

Daily is ideal.

This routine is gentle enough to:

• Do in the morning to loosen up

• Use as an afternoon reset

• Practice in the evening to unwind

Consistency matters far more than intensity.

Final Thoughts: Strength Doesn’t Have to Be Loud

The Still Warrior approach isn’t about pushing through pain or chasing exhaustion.

It’s about:

• Moving with respect

• Building strength quietly

• Keeping your joints happy for the long run

Ten calm minutes a day can do more for your body than one intense workout you dread and avoid.

Your future joints will thank you — quietly, of course.