The first stage of Song is the dissolution of habitual muscular contractions (jǐnzhāng 緊張).

Centuries of conditioning — whether from daily posture, athletic training, or psychological stress — leave the body riddled with holding patterns that obstruct the free transmission of force (jìn 勁). Jīròu sōng is not collapse (tǎn 癱), but the redistribution of load from isolated muscle fibers to the skeletal frame (gǔjià 骨架) and the fascial network (jīnmó wǎng 筋膜網). The body becomes “light yet rooted” (qīng ér zhòng 輕而重): weight descends into the structure while the tissues remain buoyant and alive.

The Classical Ideal

The Taijiquan classics emphasize:

• “Song without collapse, extend without stiffness” (sōng ér bù sàn, zhǎn ér bù jiān 鬆而不散, 展而不堅) — looseness is alive, not limpness.

• “Empty the chest, pluck up the back” (hánxiōng bá bèi 含胸拔背) — releasing tension in front allows the back to support and connect.

• “The whole body is relaxed and comfortable” (quánshēn fàngsōng zìrán 全身放鬆自然) — effort vanishes, leaving only natural ease.

These principles remind us that muscular release is not passive slackness, but an active, balanced state where structural alignment and energetic flow replace brute effort.

Key Areas of Release

Shoulders (肩 jiān)

The shoulders must sink (chén 沉) and broaden, releasing elevation in the trapezius and deltoids while allowing the scapulae (jiǎgǔ 肩胛骨) to settle along the rib cage. This opens the pathway for the arms to connect through the back (bèi 背) and spine (jǐzhù 脊柱), rather than hanging as disconnected appendages. Residual tension here interrupts the flow of jìn (勁), producing blockages that break the continuity of force from root (gēn 根) to hand (shǒu 手). In biomechanics, this is the restoration of scapulothoracic glide and postural integration of the upper kinetic chain.

Hips (臀 tún)

The hips must loosen (sōng 鬆) to allow the waist (yāo 腰) to guide whole-body rotation. When the gluteal and piriformis muscles are habitually contracted, the pelvis locks, isolating the lower and upper halves of the body. Releasing the tún permits the pelvis to articulate naturally, harmonizing lumbar rotation with stepping and spiral force (chán sī jìn 纏絲勁). In modern mechanics, this equates to restoring mobility at the sacroiliac joint and balancing lumbar-pelvic rhythm.

Kua (胯 kuà)

 The kuà — the deep hip/inguinal joints — form the true hinge of Taiji movement. Unlike the external tún, the kuà refers to the ball-and-socket articulation that integrates the legs with the torso. When the kuà is closed or locked, energy stagnates (yù 鬱): stepping becomes top-heavy, and rooting collapses. When opened (kāi 開), the kuà functions as a revolving gate, allowing qì (氣) to sink, the spine (jǐzhù 脊柱) to align, and the legs to channel ground force upward without interruption. This is the pivot that enables “the waist as commander” (yāo wéi zhǐhuī 腰為指揮). In modern terms, kuà kāi is optimal hip joint centration, permitting load transfer through the myofascial sling systems.

Modern Mechanics

From a contemporary scientific view, jīròu sōng involves:

• Load transfer to the skeleton (gǔjià fùhè 骨架負荷) — reducing reliance on tonic muscle contraction and allowing bones to bear structural weight.

• Fascial elasticity (jīnmó tánxìng 筋膜彈性) — restoring fascial glide so that elastic recoil, rather than brute force, drives motion.

• Neuromuscular inhibition (shénjīng jīn ròu zǔ zhì 神經筋肉阻滯解除) — down-regulating antagonistic co-contractions through parasympathetic activation, freeing prime movers and stabilizers to work in harmony.

In Taijiquan terms: “release without collapse” (sōng ér bù sàn 鬆而不散). The body is empty of resistance, yet full of stored potential.

Muscle Release as a Precondition for Fascial Tension (肌鬆以發筋, jī sōng yǐ fā jīn)

In advanced Taijiquan, the release of muscular tension (jīròu sōng 肌肉鬆) is not an end in itself. Muscles, when habitually contracted, block the deeper, elastic structures of the body — particularly fascia (jīnmó 筋膜). By relaxing the muscles, the practitioner liberates the fascial network to function as a continuous spring: storing, transmitting, and returning energy along spiral lines (chán sī jìn 纏絲勁).

This principle distinguishes Taijiquan from mere “soft” exercises. True softness (sōng 鬆) is paired with structural readiness: the muscles are relaxed, yet the body is poised, allowing the fascia to carry force efficiently. In effect:

• Muscle release → Fascia engagement → Efficient jìn transmission

When muscles are tight, fascia cannot stretch or recoil freely, and force becomes segmented or blocked. Once muscles are released, the fascial lines create pre-tension along the body’s kinetic chains, enabling effortless rotation, spiral force, and elasticity.

Training implications

1. Awareness of tension: While standing or moving, identify areas of unnecessary muscular contraction and consciously release them.

2. Dynamic spirals: During silk-reeling (chán sī), focus on feeling force travel along fascial lines rather than being “pushed” by muscles.

3. Integration with posture: Maintain skeletal alignment while muscles relax, so fascia bears load in suspension rather than letting joints collapse.

In sum, jīròu sōng is the first key that unlocks the body’s elastic potential: the muscles release, but the body remains light, rooted, and ready for the fascia to store and deliver power.

Practical Training

• Zhan Zhuang (站樁): Standing postures teach skeletal alignment and gradual release of unnecessary muscular effort.

• Form Practice (套路 taolu): Slow, mindful movement retrains habitual tension patterns, replacing rigidity with natural looseness.

• Partner Work (推手 tui shou): Sensitivity exercises reveal hidden contractions when pressure is applied, giving immediate feedback on what remains to be released.