Baduanjin 4: Wise owl gazes backward

In the first three lessons, most of the work was in your arms and legs. In this lesson, the main action is in your neck. You turn your head slowly to look back over one shoulder, like an owl, then return to the front and turn to the other side.

It looks simple, but the neck needs care. Many older adults have stiff necks from arthritis. Some feel dizzy when they turn their head. This page shows you how to keep the turn small, slow and comfortable, and when to skip it.

Why this step matters

Baduanjin is a set of eight slow qigong movements from China. Qigong combines gentle movement, slow breathing and focused attention.¹ This fourth movement is often called "Wise owl gazes backward." Another traditional name says it clears away "five weaknesses and seven injuries." That name comes from traditional Chinese medicine and is not a tested medical claim. Traditional practice

In everyday life, turning your head matters. You use it to look over your shoulder before you change lanes or back up a car, or to check behind you before you step back. A slow, mindful turn each day helps you notice how your neck feels and how far it can move with comfort.

The movement also pairs the turn with a slow breath. Many people find this calming. It asks you to pay full attention to a small motion, which is a core part of qigong.¹

What the research says

• Overall health. A 2018 review of 22 studies found that Baduanjin may help as an add-on to rehabilitation, for thinking skills, mood and physical health. The groups studied included people with long-lasting neck pain. The authors said better and longer studies are needed before firm conclusions.²
• Mood and worry. Another 2018 review of studies with about 2,300 people found less depression and anxiety in people who did Baduanjin. But many studies had design problems, and Baduanjin was often added to other care.³
• Neck pain and safety. The NIH reports that in a review of qigong for neck pain, fewer than 1 in 10 people had side effects. These included sore muscles and headache.¹
• Balance. The NIH says there is enough evidence to support qigong for balance training and preventing falls.¹

These studies tested whole qigong routines, not this one movement.

Before you start

• Learn lesson 1 first. It teaches the relaxed starting stance and slow pace used in every movement.
• Ask your doctor first if you have neck arthritis, a past neck injury such as whiplash, neck surgery, a pinched nerve, or frequent dizziness or vertigo. Ask how far you can safely turn. Talk with your doctor about how any health problem affects your activity.¹²
• Do not use qigong to put off care. If you have ongoing neck pain, see your doctor rather than trying to stretch it away.¹
• Pick a safe spot near a sturdy chair or counter. Wear flat shoes with good grip.
• Warm up. Roll your shoulders gently a few times. Take two or three slow breaths.

Steps: the standing version

1. Stand tall and relaxed. Place your feet about hip-width apart, knees soft. Let your arms hang by your sides. Take one easy breath.
2. Breathe in and lengthen. Gently straighten your legs without locking your knees. Let your arms reach down along your sides, palms facing behind you.
3. Open the arms. Still breathing in, slowly roll your arms outward so your palms turn to face out, then back. You will feel your chest widen and your shoulder blades draw gently together.
4. Turn your head to the left. As the arms open, slowly turn your head to look over your left shoulder. Keep your chest and hips facing forward. Turn only as far as feels easy.
5. Look with your eyes. Let your gaze travel back and slightly down, as if looking at your left heel. This lets your eyes, not your neck, finish the look.
6. Pause for a moment. Stay relaxed. Keep breathing. You should feel a mild stretch at most, never pain.
7. Breathe out and return. Slowly turn your head back to face forward. At the same time, roll your arms back in and let your knees bend a little.
8. Rest your hands. Bring your hands to rest beside your hips or in front of your belly, palms facing down, as if pressing gently on the air.
9. Repeat to the right. Breathe in, open your arms, and slowly turn to look over your right shoulder. Breathe out and return to center.
10. Do 1 to 3 times on each side. Start with one round. Add more as it feels comfortable.

If matching the turn to your breath feels hard, breathe naturally. Just never hold your breath.

The chair version

This movement works well sitting down. Tai chi and qigong can be adapted for nearly everyone, and wheelchair tai chi is popular at several VA facilities.¹⁰ The seated version is a good choice if you have balance trouble or tire easily.

1. Sit near the front of a sturdy chair without wheels. If you use a wheelchair, lock the brakes. Place your feet flat on the floor.
2. Sit tall. Let your arms hang by your sides or rest your hands on your thighs.
3. Breathe in and turn. Roll your arms outward, palms turning back, as you slowly turn your head to look over your left shoulder. Keep your chest facing forward.
4. Breathe out and return. Turn your head back to the front and let your arms relax.
5. Repeat to the right, then do 1 to 3 rounds on each side.

You can also do only the arm part and keep your head facing forward. Just move your eyes to the side. This still gives you the chest opening and the calm breathing.

Neck cautions

Neck arthritis. Cervical spondylosis is wear and tear of the bones, discs and joints in the neck. By age 60, most people show signs of it on an x-ray. It can cause neck stiffness that gets worse over time, and sometimes numbness in the arms.⁴ If you have it, turn less, move more slowly, and never force the stretch.

Dizziness when turning. A common inner ear problem called benign paroxysmal positional vertigo (BPPV) causes brief spinning spells. Certain head positions set it off, such as tilting the head back, bending down or rolling over in bed.^6,7 BPPV can develop simply with age.⁷ Low blood pressure and some medicines can also cause dizziness.⁷ If turning your head makes you dizzy, keep your head facing forward and look with your eyes only. Tell your doctor, as BPPV is usually treatable.⁶

When neck pain needs a doctor. See your doctor if neck pain does not get better after a week of home care, or if you have numbness, tingling or weakness in your arm or hand. Also get checked if the pain began after a fall or injury, wakes you at night, or comes with trouble walking or balancing.⁵ Get help right away for fever and headache with a neck so stiff you cannot touch your chin to your chest.⁵

Try it this week

Common problems

My neck feels stiff or sore afterward.

Turn your head less next time and move more slowly. Mild stiffness that fades in a day can happen with any new movement. If pain lasts more than a week, or you notice numbness or weakness in your arm, see your doctor.⁵ If one joint hurts, it is fine to rest that area and work on others for a day or two.¹²

I get dizzy when I look over my shoulder.

Sit down and keep your head facing forward. Do the arm movement only, and look to the side with your eyes. Tell your doctor about the dizziness. Inner ear problems, blood pressure and medicines can all play a part.⁷ Talk with your doctor or pharmacist before changing any medicine.

My shoulders creep up toward my ears.

This is very common. Before each turn, breathe out and let your shoulders drop. Picture a long neck. Rolling the arms outward should open the chest, not lift the shoulders.

My whole body turns, not just my head.

Place your hands lightly on your hips for a few rounds. Feel your hips stay still while your head turns. Sitting in a chair also helps keep your body facing forward.

Should I take a class?

A class is a good idea, especially at first. A teacher can check your posture and how far you turn. The VA suggests that beginners start with a class for safety and good technique.¹⁰ Qigong teachers do not need a license, so ask about their training and experience.¹

Next lesson

When the owl turn feels easy and calm, go on to Baduanjin 5: Swaying the head and tail. It adds a gentle side-to-side sway from a wide stance, with tips for steady balance.

You can also review lesson 3: Separating heaven and earth, return to the qigong overview, follow along on the Baduanjin practice page, or read about chronic pain and mood. If you worry about falling, see fear of falling and preventing falls.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.