Exercise #71 – Overall Body Massage, Part 6

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 doesn’t try to be powerful;
thus he is truly powerful.
The ordinary man keeps reaching for power;
thus he never has enough.”

Tao Te Ching #38, translated by S. Mitchell

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We continue our whole body massage, concentrating this time on the legs.  Whenever you are moving your hands down your legs be sure to breathe out and then take a slow breath in when your hands move back up your legs.

Benefits - These massage techniques will improve your circulation and guarantee the proper flow of energy from the top of your head to the bottoms of your feet.

Posture - Your posture will remain the same as it has been in the previous postings.  Make sure your feet are flat on the floor and shoulder-width apart.  Sit up straight but without straining while allowing your back to be fully supported by the back of your chair.

1. Using both hands, rub up the inside of your leg as you breathe in slowly.
2. Move your hands to the outside of your leg and rub downward while breathing out.
3. Continue masaging your leg up and down for no less than 9 times.
4. Change legs and begin again on the inside of your leg with both hands.
5. When you have finished your massage, sit quietly and slowly work your way through 3 sets of Centering Ch’i.

 Use the acupressure point, Supporting Mountain (B 57), to relieve leg cramps.

 

 (illustration from Acupressure’s Potent Points by Michael Reed Gach)

• You will find this pressure point in the center of your calf muscle at its base.
• Press firmly on one or both legs at the same time for at least 1 full minute.  Use as often as necessary.

Benefits: This is a very effective point for relieving leg cramps of all kinds, knee pain and swollen feet.

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.

~~~~~~~~~

This week’s featured blog/site:

http://ofit.wordpress.com/2009/07/12/swimming-for-exercise/

Featured video:

http://www.youtube.com/watch?v=DdELjFSwe7U

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

http://discoverandrecover.wordpress.com

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

http://www.reikibyrockie.com

Coming soon…my new website of apparel, books, DVDs, etc. for T’ai Chi fans and practitioners!

 

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.~

Exercise #70 – Overall Body Massage, part 5

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.

~~~~~~~~~

“Act without doing;
work without effort.
Think of the small as large
and the few as many.
Confront the difficult
while it is still easy;
accomplish the great task
by a series of small acts.”

Tao Te Ching #63, translated by S. Mitchell

~~~~~~~~~

 The following massage soothes and relaxes the muscles of your arms while increasing your circulation and the flow of energy to that part of your body. 

To answer the question posed by Test Freak in his/her comment – yes, these massage therapies will work over time.   It’s such a treat to go to a massage therapist for a full body massage but that may not always be possible.  Learning massage techniques to use on yourself or others in your household is a great way to stay healthy.   And you can use these techniques every day in your own home!

Benefits - This is a great massage if you have overused your hands or arms.

Posture - Sit up straight with your feet flat on the floor, shoulder-width apart.  Tuck your hips under you and breathe slowly as you move your hands up and down your arms

1. Start at the tips of your fingers and rub your hand on the outside of your arm upward toward your shoulder.  Breathe in.
2.  Press your hand against your arm and move it downward to the palm of your hand as you breathe out.
3. Continue moving your  hand up and down your arm about 12 times. 
4. Change hands and arms and repeat for the same number of times.
5. Complete your massage session with Centering Ch’i.

 

 Use the pressure point, Joining the Valley (LI 4) to complement your massage session.

 

(taken from the book, Acupressure’s Potent Points by Michael Reed Gach)

• You can find this point on the webbing between your thumb and index finger at the highest point on the muscle that forms when you put your thumb and index finger together.
• Press firmly on this point for a full minute breathing slowly and naturally.  Change hands and repeat

Warning: Do not use if you are pregnant.  It can cause premature contractions.

Benefits: This point will help to relieve inflammation in your hands, wrist, elbows and neck.  It is also a particularly effective point to stimulate your immune system.

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.

~~~~~~~~~

 This week’s featured site: http://www.woundedwarriorproject.org/

Featured video: http://www.youtube.com/watch?v=TxCr8dI8flM

Coming soon…my new website for T’ai Chi practitioners and fans!

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

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

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

http://www.reikibyrockie.com

 

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.~

Exercise #69 – Overall Body Massage, part 4

Coming soon…

my new website for fans and practitioners of T’ai Chi!

 

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.

~~~~~~~~~

“All streams flow to the sea
because it is lower than they are.
Humility gives it its power.”

Tao Te Ching #66, translated by S. Mitchell
~~~~~~~~~ 

 Benefits – We are working on massage techniques - one area at a time – to  optimize circulation and the flow of energy throughout the body. 

 Posture - Sit with your feet flat on the floor, shoulder-width part.  Your hips should be slightly tucked under, spine straight, so that your back is resting against the back of your chair and it is easier for the ch’i to move up and down your spine. 

1.  Place your left hand directly under your right shoulder.  Place your right hand on top of your left.
2. Rub across your torso diagonally from right to left, then back again to the shoulder.
3. Continue rubbing up and down on a diagonal 12 times.
4. Change hands so that your right hand is placed just under your left shoulder with your left hand on top.
5. Rub gently but firmly from your left shoulder down to your right hip and back up again for a total of 12 times.
6. Close out your session by Centering Ch’i and then sitting quietly for a few seconds before moving on to the pressure point described below.

 Use the pressure point, Sea of Energy (CV 6), to complete your massage session.

 

(Illustration from Acupressure’s Potent Points by Michael Reed Gach) 

• You can find this point 3 finger-widths below your navel.
• Press firmly on this spot for no less than 60 seconds.

Benefits: This effective point will relieve pain in your abdominal area bringing relief to problems such as contstipation, gas and colitis.

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.

~~~~~~~~~

This week’s featured site/blog:

 http://healthsourceclearlake.wordpress.com/2009/06/30/finding-the-right-chiropractor-step-4/

Featured video:

http://www.youtube.com/watch?v=wYL7XIhqvIU

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

http://discoverandrecover.wordpress.com

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

http;//www.reikibyrockie.com

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.~

Exercise #68 – Overall Body Massage Part 3

Coming soon!  My new website featuring products for fans and practitioners of T’ai Chi

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.

~~~~~~~~~

“I have just three things to teach:
simplicity, patience, compassion.
These three are your greatest treasures.
Simple in actions and in thoughts,
you return to the source of being.
Patient with both friends and enemies,
you accord with the way things are.
Compassionate toward yourself,
you reconcile all beings in the world.”

Tao Te Ching #67, translated by S. Mitchell

Benefits - We continue to work our way from our heads on down to our feet with healing massage.  To bring your energy back to the storage areas, the dan tiens, use the exercise Centering Ch’i from previous exercises.

Posture – Sit straight and tall but relaxed with your feet flat on the floor, shoulder-width apart.  Keep your torso lifted without straining the muscles of your chest or back.

1. Put both hands on your abdomen.  One of the palms should be above your navel while the second hand is below it, palm against your body.
2. Circle both hands at the same time but in opposite directions at least 12 times.
3. Now, reverse your hands so that the one elow your navel is now above it and circle again for at least 12 times in opposite directions.
4. Sit quietly and breathe in and out when you have completed the massage.
5. End your session with 3 repetitions of Centering Ch’i.

 

 

(Illustration from Acupressure’s Potent Points by Michael Reed Gach)

• Use the pressure point, Grandfather Grandson (Sp 4), to strengthen and energize your stomach and digestive system.You will find this point on the arch on the inside of your foot about 1 thumb-width behind the ball of your foot in the direction of the heel.
• Press firmly on this spot with your leg supported on the thigh of your other leg or while seated on the floor or bed for at least one full minute.
• You may change feet and repeat as often as necessary.

 

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.

~~~~~~~~~

This week’s featured site/blog: http://discoverandrecover.wordpress.com/

Featured video: http://www.youtube.com/watch?v=QduOZS33reo

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

http://discoverandrecover.wordpress.com

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

http://www.reikibyrockie.com

 

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.~