Xingyi Neigong Health Exercises

Notes on the exercises from the book Xingyi Health maintenance and Internal Strength development by Miller and Cartmell.

Basically the core of the book was centered around these warm-up exercises, prolonged standing in San Ti, and 5 heavy spear techniques to develop good Xingyi boxing gong fu.

1. Unite the Chi- circle arms at chest
2. Jade Dragon Weaves around the body- pulling horizontally left and right
3. Open and Close the meridians- circle arm with hand under arm pit
4. Divide north and south- clap palms above and below
5. Uphold the heavens and firm the root- 1. bend forward and sides, 2. bow stance twist
6. Empty the foot and lift single hand- yin yang palm pressing shifting weight
7. Gaze and concentrate spirit- neck exercises-left right, up down.
8. Ape arms enliven the body- rub palms shifting weight feet togther
9. Raise the Back 7 times: Dragon heart with “HAAA” sound.
10. Fist strike back- hit behind neck
11. Rotate Waist to strengthen the kidneys
12. Move the hips left and right- drop stance.
13. White Crane rotates knees- knee circles.
14. Strengthen the Meridians- stretch the body, elbow to toe.
15. Yin and Yang open and Close- open arms close arms.
16. Heel kicks backwards- shuaijiao sweep.
17. Crawling tiger- upwards dog/cobra from yoga.

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Coach Matt Stampe is a Database Administrator and I.T. professional. In the world of Bodywork, he has been a Certified Massage Therapist (CNT) licensed with the Virginia Board of Nursing, and has a “Master of Science in Acupuncture” (MSA) at Virginia University of Integrative Medicine ( He is a candidate with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). He has taught hundreds of people Authentic Yang Tai Chi Kung Fu for over 25 years. He was President of the Virginia Commonwealth University (VCU) Martial arts club, Secretary and Treasurer of USA chapter of Yongnian Association under Sifu He Weiqi. Experience includes: Kung fu schools: Omei Shaolin (Sifu Lu Xiaoling) 3rd degree Black Sash, Chinese Martial Arts Institute (Sifu Clarence Burris), United States Wushu Academy (Coach Christopher Pei), and Qi Elements (Sifu Nancy Bloomfield), Former Head Coach: Virginia Beach Parks and Recreation centers(Adults Tai Chi), Hope Chinese school (kids classes), NOVA MMA gym in Arlington (kids classes), and VUOM Martial Arts Tai Chi club (Fairfax). He has positively impacted peoples lives whether for health, sport, strength, combat, and spirit. As a true combat athlete, he teaches methods so people can be confident to defend themselves.
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