Mobility · Mind Body
Tai Chi Fan Through Back
Tai Chi Fan Through Back combines a slow forward weight shift with one palm reaching forward and the other rising overhead. It trains balance, leg control, and coordinated shoulder movement.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with your left foot forward on a hip-width track, your right toes angled slightly outward, and most weight over your softly bent back leg.
- Bring your hands in front of your chest with relaxed elbows.
- Arc your right hand above your forehead, palm facing outward.
- Shift your weight toward your left foot into a shallow bent-knee stance, keeping both heels grounded.
- Extend your left palm forward at shoulder height, fingers pointing upward.
- Shift your weight back toward your right leg.
- Lower your hands to return to the starting position.
Form cues
- Blend the arm motion with the weight shift
- Keep your ribs stacked over your pelvis
- Breathe naturally throughout
- Keep your gaze level
Common mistakes
- Front knee falling inwardGuide your front knee in the same direction as your toes.
- Shrugging the raised shoulderKeep space between your shoulder and ear, lowering the hand slightly if needed.
- Locking the reaching elbowFinish the forward reach with a slight bend in your elbow.
Safety
An overly long stance or abrupt weight shift can cause loss of balance or knee strain. Forcing the overhead reach can irritate a sensitive shoulder.
- Practice on a clear, level, nonslip surface.
- Use a shorter stance with a stable support nearby if your balance is uncertain.
- Keep the movement slow and within a comfortable range.
- Stop if you feel joint pain or dizziness.
If you have persistent shoulder or knee symptoms, or frequent balance problems, ask a physiotherapist about an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–3
- Target
- 4–8 reps per side
- Rest
- No rest timer
These steps describe a standalone practice version; mirror them for the other side, recognizing that transitions vary by Tai Chi style.