One of the simple warm up movements is to swing your arms and twist your torso from side to side. The benefit of doing this before LCU or other gongs is that it will lubricate your body joints with chi, facilitating healing. Last month I talked about how you could use the swiveling chair image to increase your awareness of opposing directions of movements. This time I would like to introduce the "opening a jar" visual.  When you do the swings, pay attention to your spine as if you were opening a jar, upper body is the lid and lower Dantien area  the jar body. Please don't make the image too specific. You need to "feel" your image instead. This practice will increase the coordination of your upper and lower body, opening channels from the coccyx to the crown, Baihui. By aligning with your body, chi can flow to hard-to-reach areas including the bone marrows. Thus improve your immune system, nervous system, and skeleton. Your chi can act as your own medicine within and heal yourself quickly without side effect.