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by Master Henry Gong
The following are questions that have been asked by mostly martial artists over the last few years. Also included are questions that my students proposed, believing that the answers would help martial artist further understand the subject of Lower Spinal Rotation.
1. What is Lower Spinal Rotation?
Lower Spinal Rotation are my concepts concerning the lumbar region (L1 to L5 vertebrae) and the spinal base (sacrum area) in relationship with body movement, including stretching. LSR exercises are included. These exercises were designed to give a person the opportunity to feel the the lower spine rotate. The lower spinal area is the location which connects the upper and lower body. A person is required to master one's posture including stances and breath in relationship to LSR. Sensitivity and rotation precision are absolutely necessary in controlling LSR.
2. In Chinese martial arts the essence for control and power is "Waist Power". Is "Waist Power" and Lower Spinal Rotation the same?
It depends on how you view it: The torso sits on top of the waist. The waist is the area that one puts their belt around. Most martial artist think this circumference which is the waist, when rotating, the torso would turn. "Rotate the waist and the torso will follow."
In LSR, the torso sits on top of the lower spinal area. The circumference is based on the lumbar vertebrae. "Rotate the lower spine and the waist will follow."
If one's thinking is based on the circumference of the waist vs. the circumference of the lumbar vertebrae then the thinking is completely different.
3. Is "Lower Spinal Rotation" and "Chi" the same?
Chi is a very broad and controversial subject, too broad to discuss here. The common link for all "Chi" theory is based on the three internal harmonies. The three internal harmonies center on mind, breathe, and body. LSR also centers on mind, breath and body. LRS enhances and center one's bodywork. Therefore, LSR should enhance one's practice of "Chi".
4. What is your greatest disappointment when teaching LSR?
I have asked many senior Chinese martial arts practitioners if they knew how to move their waist. Many would reply, yes. I then ask if any of their kung fu classmates knew how to move their waist. Again many would reply, yes. I then ask "how many of you are doing the same thing? " The replies are
a) No person is doing the same thing because their are many ways to move.
b) Not sure If (a) is true, then it may be possible to move the waist in an infinite amount of different ways. Then surely there must be a best way or at the very least a better way.
No one to this day, has told me two or more people were doing the same thing.
The Dimensions of Knowledge.
Many martial artists and various athletes after listening to some of my LSR concepts would move from Dimension 3 to Dimension 2. Many others think they have moved to Dimension 1 but really moved to Dimension 4. These people base their NEW thinking on past movement experiences which can often be incorrect. The people in Dimension 4 are my biggest disappointment.
5. Since you teach Shaolin Long fist--Is LSR based on Long Fist otherwise is Shaolin Power and LSR the same?
Most of my formal training is in the Northern Shaolin styles. Northern Shaolin Long Fist with Teacher Nelson Tsou and Northern Shaolin under Teacher Johnny So. The style that I teach is Northern Shaolin Long Fist but I really teach "Lower Spinal Rotation Kung Fu" based on all my martial arts experience. I have over thirty years of practice. I have been exposed to many other styles. Among some of the styles are Wing Chun, Hung Gar, Wang's Wushu, Shaui Jiao, Dragon Style, Baji, Hsing Yi, Tai Chi Chuan, Tae Kwon Do, Hapkido. Goju Karate, Northern Praying Mantis, and Lan Shou. I have used LSR in all my kung fu practice not limited to Shaolin.
LSR is about body movement. LSR applies to ALL martial arts styles. Not only to Martial Arts but to All sports activities e.g. swimming, baseball, golf, tennis, etc., any body movement that requires pushing and pulling.
6. Does this mean that LSR can be applied to both External and Internal Martial Arts?
Yes, absolutely. External Arts are mostly based on the strike and kicking Arts. This means concentrating on Lower Spinal Rotation when rotating the lower spine forward, towards the enemy which enhances the External Arts. Concentrating LSR when rotating the lower spine away from the enemy enhance the yielding and throwing arts which are related to the Internal Arts. This means, if one controls their LSR, both the forward rotation striking/kicking power and the backward rotation yielding/throwing power are in balance. This is the mastery of a full rotation. This is when the External and Internal Arts are balance. Ying and Yang are balance.The External Arts are not too rigid and Internal Arts are not too soft.
7. I practice Yang Tai Chi Chuan, whenever I turn my torso, should I turn my lower spine without turning the pelvis?
If turning the torso does not call for you to change or move your stance, then no pelvis movement is required. If the movement requires torso turning and changing of stance then the lower spine rotates, independent of the pelvis movement but in coordination with each other.
When moving with LSR, the hips "quiets" as the activity moves up to the lower spine. This control, with LSR, is difficult to tell between doing it right and wrong.
8. Why is Lower Spinal Rotation so important?
Before one can begin to master LSR concepts, one must master the understanding and control of posture and breath. Posture and Breath are two main underling factors that improves one's foundation in ALL body movement even before taking LSR movement into consideration.
"Core Training" is a popular term used too often today. LSR movement will strengthen the "core" of the body from the inside of the body to the outside. It will keep the lower back muscles both strong and supple. This will help one's present life and one's life as we age.
9. Is LSR good for your health?
I have read in both yoga and martial arts articles stating that rotation of the spine massages the internal organs. Then the articles would list many health related benefits as a result of this massage. If rotating the spine massages the internal organs then LSR would be the essence of this type of massage.
10. Can Lower Spinal Rotation be used by someone with lower back problems?
It depends on then type of lower back problem and it's condition. The lower spine was created for movement. Not rotating the lower spine can also lead to problems. Only doctors that are specialize in lower back problems may have the correct answers for these matters.
11. Is there a risk of injury when practicing LSR?
Of course! Any POOR movement of the lower spine may cause injury. Then again, any poor movement elsewhere in the spine can cause injury be it in the mid-back or neck area.
Three common ways of possible injury. A) Move the lower spine from a poor posture. B) Over rotating the lower spine. C) Pushing or pulling something or someone that does not move . If one believes in CHI. This would be called "Chi backfiring".
12. What is the most difficult part when practicing Lower Spinal Rotation?
One my LSR seminars took place at a New York City library. My eight students and I stood before fifty people varying in age with one fellow over eighty years old. After lecturing about LSR and demonstrating, my students and the audience practiced a few two-person LSR exercises. After an hour and half had passed, I decided to ask the audience if "anyone thought if they were doing the rotation correctly". Only one Asian man raised his hand. I asked him to demonstrate his LSR. After seeing his movement, I told him that he was controlling his torso movement with movement beginning in his shoulder area. I then asked, " anyone thinks that they are doing the movement incorrectly".
Again the same Asian man raised his hand. Everyone one else laughed.
I then explained to the audience that this was the biggest problem when dealing with LSR not knowing the difference between doing LSR correctly or incorrectly. Since most people have never rotated their lower spine intentionally, they lack a "feeling"/reference point to base their judgment upon.
13. I have been asked by advanced martial arts practitioners, "do you teach LRS to your advance students only?"
Whatever age one begins their "MOVEMENT" journey whether it be in martial arts or any sport, many concepts need to be understood and practiced in order to achieve "steady" improvement over the course of time. Footwork, handwork, bodywork, focus, posture, breath, application of techniques, and the understanding of power all are pieces of the puzzle towards mastery. Lower Spinal Rotation has a direct relationship with all the pieces of the puzzle. Lower Spinal Rotation knowledge is part of "basic training".
14. Can LSR exercises be done with speed and strength?
Of course. All body movement be done fast and with strength but the rotations must be done properly otherwise injury will result.
15. If I am only using my lower back muscles will I not be wasting the power of other muscles used to move?
Only few people use their lower back muscles to accomplish everyday tasks. For people to be the most efficient, all muscles should be activated when a task requires one to put their "whole body" behind it. This spread the physical work over more muscles making the task "feel" easier as the whole torso picks up the activities.
16. Is it too late for me to learn LSR?
It is never too late to improve. Some people only take to posture (being tall), where they raise up their torso, instead on sloping over, thereby improving their posture which can result in many health benefits. Some people improve their breathing skills. All these improvements are life improvements before even taking the possibility of mastering of LSR.
17. How is LSR power different from other ways of generating force?
There are many ways to generating power. There is rising power, sinking power, forward power, backward power, jumping power. Lower Spinal Rotation should also be used when generating these other powers. When generating these other powers and LSR is included in the movement, this results in a combination of powers.
18. When and/or what in particular gave you the insight into the realization of LSR?
Over thirty years ago, while practicing Gong Li Chuan, a basic Long Fist form, I observed my senior brothers executing a technique that seem to lack "killing power" while only having advancing power (body weight moving forward) . It involved a movement that call for the practitioner to pull the fist back to the ear while advancing then jumping and striking. I realized that pulling my arm back to strike alone was not enough. I then "naturally" rolled my lower spine back, while pulling my arm back, while advancing, then jump-strike thereby releasing the LSR power from both my lower back and arms combined with advancing power. (See Photos)
This is a simply way to state power. Power generation is a complicated subject.
It would take over twenty years and another life experience for me to realize the day I "rolled" my lower spine was special, which led to LSR.
19. Did LSR teaching system come as a revelation all at once or was it just something developed in your mind over time?
It has developed over time and still getting better. Presently, my martial arts understanding is the best it's ever been.
All my martial arts teachings now evolve around LSR, from empty hand forms, to weapons forms, to chin na and applications of techniques using partners.
20. What are your goals for teaching LSR?
As a martial artist,I hope my works reach the young people that share my goal for self improvement. If one understands my concepts, then no matter what style they practice or hope to practice, they start off on a better foot.
21. How are the professional people saying about LSR?
All martial artist masters, doctors and Ph.D's comments have been positive. Some of their comments can be found in my book, DVD and web sites
22. How is your book/DVDs help you reach this goal?
The book is a written LSR manual. The book's companion DVD is a visual presentation of LRS something that cannot be seen from a book. LSR/Kung Fu DVD is on a basic long fist form using LSR. This DVD was designed for the beginner to the most advanced practitioner using common martial arts movements. The LSR thinking can be applied to all styles.
Presently three more DVDs or in the works. Hsing Yi-- to show LSR in an internal style
Weapons usage is considered an extension of one's arm. LSR thinking has the weapon as an extension of the lower spine. Control from the inside coming out-to the weapon.
Future DVDs may bring LSR to long weapons
23. How does a person learn/practice LSR without practicing martial arts?
The book and DVDs are guides. If you still have further interest, come see me.
24. Is LSR good for sex?
It's called Lower Spinal ROTATION! What do you think? Hahahahaha
More information on Henry Gong and Lower Spinal Rotation can be located at shaolinlongfist.com and lowerspinalrotation.com
A lecture on Lower Spinal Rotation [LSR] with open admission to the general community, at a Queens Public Library. Master Gong sometimes gives public lectures on the benefits of using LSR in personal exercise regimens, especially as people age and become more susceptible to paralyzing lower back pain.
Master Gong demonstrates a two-man exercise used to develop LSR related muscles, and personal sensitivity to LSR. This is accomplished using the other person for resistance and feedback.
The audience tries their hand at the two-man LSR exercises. The first time people attempt to isolate the LSR motion, they often realize how little they are able to use their lower spine. But with practice, LSR can be isolated, perfected, and used for both strengthening your back, assisting in everyday activities, and to add a significant burst of power to martial arts moves.
Gong Li Chuan
From his starting stance, Master Gong shifts his weight forward toward his left foot, and LSR's to the right slightly to prepare [prep], as he starts to block.
He blocks, and completes his rightward prep as he rises to a crane stance on his left foot. He steps down and continues to move his whole body forward, now fully prepped in his rightward LSR. Please notice that despite being in the middle of a series of quick movements, Master Gong maintains a good body structure.
He completes his forward motion, sits into a sitting stance, and at the same time, unwinds his LSR to the left. As these three forces are culminating, Master Gong delivers a punch, and blocks against his armpit with his left hand. Also as a result of this punch, he has developed a small amount of leftward LSR.
Rising out of his sitting stance, and spinning left, Master Gong demonstrates LSR in spiraling power. As he rises, he brings his right hand to chamber, blocks with his left hand, and develops a substantial amount of rightward LSR.
Completing his rise in a crane stance, he blocks with his left hand, and has developed a full rightward LSR again. He ends by coming forward and down to a horse stance, unwinds his LSR into a side-ways hammer-strike with his right fist, again focusing those three forces into his strike; simultaneously, his left hand returns to chamber.
Master Gong demonstrates some practical applications of the preceeding moves from Gong Li Chuan.
Using good LSR, longer range blocks, even against a significantly stronger opponent, can be very effective.
This motion can be used as a block, or in conjunction with the previous move, to capture the attacking hand, draw in the opponent's hand (yes this is really possible, despite moving forward, and even with a larger opponent), and deliver a powerful sinking punch into the opponent's side.
Master gong demonstrates the rising block against a high, hammer fist; this move uses LSR, rising force, and spiraling power.
The rise into crane stance can also be used as a groin attack.
Stepping forward, down from his crane stance, Master Gong captures the opponent's arm with his left arm, as it sinks and the body rotates it left into chamber. The right arm is used to press the opponent's throat, reducing visibility, balance, and likelihood of a counter-attack.
Completing his rotation, and landing forward into his horse stance, Master Gong finishes drawing in his left arm, along with the captured arm, while he also finishes his press into the opponent's neck with the help of the LSR and sinking power.
