Exercise #58 – Ears, Head and Teeth

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness

~~~~~~~~~

 ”Can you coax your mind from its wandering
and keep to the original oneness?
Can you let your body become
supple as a newborn child’s?
Can you cleanse your inner vision
until you see nothing but the light?
Can you love people and lead them
without imposing your will?
Can you deal with the most vital matters
by letting events take their course?
Can you step back from you own mind
and thus understand all things?”

Tao Te Ching #10, translated by S. Mitchell

~~~~~~~~~

Benefits - Many believe that all the organs of the body are represented on the ears.  Therefore, when you massage your ears,  you are stimulating and energizing your organs.  Rubbing behind your ears will help to relieve earaches while pressing your teeth together will give your jaw muscles  a workout and increase the production of saliva.

Posture – Sit as usual with your feet shoulder-width apart, hips tucked under and back supported by the back of your chair.

1. With your thumbs, massage behind your ears 9 to 12 times. Breathe in and out naturally.  Don’t try to time your breaths with the ear massage.
2. Massage your ears 9 to 12 times, then pull gently on the lobes for an equal amount of time.
3. Cup your hands over your ears and release for a total of 9 to 12 times.  If you have had surgery on your ears or us a hearing aid, skip this part of the massage.
4. Now, tap your head with the fingertips of both hands, from the base of the skill to the front hairline and then around on both sides in the general outline of the hemispheres of the brain.  Continue tapping 9 to 12 times.
5. Press your teeth together so that your jaw muscles bulge.  Don’t grind your teeth or press your teeth together overly hard – just enough to work your jaw muscles.  Repeat 9 to 12 times.  Don’t use this exercise if you have false teeth.  Skip it and go down to the acupressure point described below.

Use the acupressure point, Wind Screen (TW17), to enhance your massage session.

 

 

• You will find this acupressure point in the indentation behind your earlobe.
• Using your middle fingers press behind both ears.  If that area is tender, press very lightly and hold for at least one full minute.

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician regarding the amount of water appropriate for your condition.

~~~~~~~~~

 This week’s featured blog:   http://thinksafe.wordpress.com/2009/04/17/friday-fun-first-aidemergency-quiz/

This week’s featured video: http://www.youtube.com/watch?v=pUNdmP9vEZ0

 

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

Health Tips.

The Health Shack.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/2008/07/03/treating-psychiatric-disorders-something-smells-fishy/

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http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

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http://dietandfitness.dmbhate.com/

 

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~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

 

Exercise #57 – Facial Massage

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Welcome to

 

 Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 “The Master observes the world
but trusts his inner vision.
He allows things to come and go.
His heart is open as the sky.”

Tao Te Ching #12, translated by S. Mitchell

~~~~~~~~~

Benefits – The following massage points will relax your facial muscles, tone your skin bringing energy and nourishing blood closer to the surface.  If you have a lotion you particularly like, use it for your forehead, cheeks and chin.

Posture - Sit with your feet flat on the floor shoulder-width apart.  Tuck your hips underneath you so that your back rests flat against the back of your chair.

1. Rub your hands together briskly then palm your eyes while you take 3 slow breaths in and out.  Repeat 3 times, rubbing your hands together between palmings.
2. Using your thumbs and  index fingers, gently squeeze your eyebrows moving your fingers from the inside edge (closest to your nose) to the outside edge.   Repeat the sliding motion 9 times.
3. Using the fingertips of both hands, massage your forehead beginning at the spot between your eyebrows, moving upward and outward no less than 9 times.  Remember to continue breathing slowly in and out as you massage each part of your face (the breaths need not be times with the movements of your fingers).
4. Now, massage your temples upward and outward at least nine times.
5. Press firmly on either side of your nose and run your fingertips downward and along the bottom edge of your eye socket bone. 
6. Massage your chin upward and outward 9 times.
7. Bend over from your hips so that your head is hanging down between your knees.  Allow your arms to dangle alongside your thighs.  Relax the muscles of your face with lips slightly parted.  Breathe lightly in and out through your nose only. 
8. Remain in this position for a full minute if you can.  If you begin to feel dizzy or lighthead, return slowly to an upright position and slowly breathe in and out.
9. At the end of this session sit quietly breathing slowly in and out  6 times, concentrating on each breath.

Use the pressure point, Facial Beauty (St.3), to enhance your massage.

 

 

• Find Facial Beauty at the bottom of your cheekbone directly beneath the pupil of your eye.
• Press firmly on this point for a full 60 seconds.

Benefits: This point will help to relieve eye fatigue, head congestion and a stuffy nose.

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician regarding the amount of water appropriate for your condition.

~~~~~~~~~

This week’s featured site:  http://www.ymaa.com/publishing/ChineseMusicCDs

(The above site has beautiful music to accompany your T’ai Chi/Qigong exercise sessions.)

Watch the trailer for Disney’s new documentary, Earth:

http://www.youtube.com/watch?v=-T6APT6_w7I

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

Health Tips.

The Health Shack.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/ 

http://passiontobe.wordpress.com/

http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

http://www.smallbusinessavenues.com/

http://www.dfwrhn.com/

http://dietandfitness.dmbhate.com/

http://mybodysite.com/Publish/index.php

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~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

 

 

 

 

Easter and Passover Blessings

From Healing T’ai Chi

                                                                                                    

May you and yours have a Blessed Easter and Passover!

~~~~~~~~~

Check back with us for Facial Massage the week of April 20th.

 

Exercise #56 – Relaxing Exercises and Self-Massage

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Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“Do your work, then step back.
The only path to serenity.”

 

Tao Te Ching, #9, translated by S. Mitchell

~~~~~~~~~

April 15th is right around the corner.   Preparing and paying taxes is probably the single most stressful activity of the year.  Stress tends to settle in the neck and shoulders particularly if you’re spending a great deal of time hunched over tax forms at the kitchen table or squinting at your monitor.  The exercise/massage described below combined with slow, concentrated breaths will help to relieve that stress.   

Benefits – The gentle exercises and self-massage in this post will help to relieve tension and stress, particularly in your shoulder and neck area.

Posture – Sit as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips under you so that your back is completely straight and is supported by the back of your chair.  Be sure to sit up straight but relaxed throughout the exercise session.

1. Breathe in slowly, then breathe out as you lower your head toward your chest.
2. Return your head to its upright position as you breathe in again.  Breathe out and tilt your head back.
3. Continue lowering your head to your chest and gently tilting it backward for a total of 6 repetitions.
4. Now, breathe in slowly with your head upright.  Then tilt your head to the left as you breathe out.  Continue to alternate sides breathing out on each tilt and in when your head returns to the upright position. Repeat for a total of 6 times.
5. On the 6th tilt, circle your head (breathing out) toward your chest only and return to the upright position.  Breathe in again and continue to do half circles with your head for a total of 6 times.
6. Repeat step #4, then circle your head to your chest and back around for a total of 6 times.
7. Look over each shoulder alternately for a total again of 6 times , then look up and side 6 times, alternating sides.
8. Shrug your shoulders 6 times, then circle backwards and forward – 6 times each.
9. Massage each shoulder beginning behind your shoulder and running your hand firmly forward for a total of six times.
10. While still on the same side, run your hand down the outside of your arm, over the fingers, pausing at the center of your palm for 3 slow breaths, then return your hand back to your shoulder via the inside of your arm. Repeat the movement 6 times, then change to your other shoulder and arm.
11. Center your ch’i by breathing in (using reverse breathing). Raise your arms above your head with the palms facing the ceiling.  Return your arms slowly in time with your exhalation back to your lap, palms cupped, fingers barely touching, palms facing upward.  Repeat for a total of 3 times.
12. Remain seated with your eyes closed and breathe slowly and thoughtfully in and out for 3 to 6 times.

Warning: If you have had an injury to or surgery on, your neck, consult your health care provider before you do the head and neck part of the above exercise.

Use the acupressure point, Third Eye Point (GV24.5), for further relaxation and centering.

 

 

• GV 24.5 is located on your forehead directly between your eyebrows where the bridge of your nose meets your forehead.
• Close your eyes and bring your palms together in a “prayer” position.
• Press your index fingers on this point while you breathe in and out slowly.  Hold for at least a full minute.

Benefits: This point is particularly effective to calm the whole body and relieve nervousness and tension.

 

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician regarding the amount of water appropriate for your condition.

~~~~~~~~~

This week’s featured article from Discover and Recover:  http://www.myfoxatlanta.com/dpp/news/FOX_5_Special_The_War_at_Home_032509

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

Health Tips.

The Health Shack.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/

http://passiontobe.wordpress.com/

http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

http://www.smallbusinessavenues.com/

http://www.dfwrhn.com/

http://dietandfitness.dmbhate.com/

http://mybodysite.com/Publish/index.php

View this document on Scribd

 

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~