Tai chi chuan - wave hands like clouds

Tension in the upper body will cause myofascial pain in the neck, shoulders and arms. This more advanced taiji exercise will help resolve much of that tension:

Start in horse stance and turn your waist to the right. Bring your right hand across your body with the palm facing down and raise it to the level of your left shoulder.
Rotate your left wrist so that the palm is facing upward toward your right hand as if your holding a beach ball. Check that your chest is open and shoulders relaxed.
Push your left leg into the ground so that your waist turns to the right.
When your waist is facing about 30˚ to the right push your right leg ito the ground so that your waist turns back to the left.
As you’re turning to the left your right hand continues moving to the right but comes down in a circle as you lift your left hand and turn your wrist to face your left palm down.
By the time you’re facing straight ahead your holding that beach ball again but your left hand is on top.
When your waist is about 30˚ left you push your left leg into the ground, turning to the right.
Bring your left hand around in a circle and lift your right hand, mirroring the sequence you just did on the right side.
Again you’re facing straight ahead with the beach ball.
Repeat for as long as you like, keeping your arms relaxed and your hands as soft as clouds.