Exercise #219 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 10


Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi (Taiji) and Qigong exercises to manage stress and balance mind, body and spirit.

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This week we’re moving to the lower part of the body with our loosening and energizing exercises.   Make sure you match your breathing with your movements if at all possible.  As always consult your healthcare provider before trying any new exercise.

Lifting ch’i:

  1. Begin as we usually do by sitting in a comfortable chair with your feet flat on the floor, shoulder-width apart.  Sit up straight (don’t slump) with your back fully supported by the back of your chair.
  2. Take 6 to 12 relaxed breaths in and out through your nose only.
  3. As you breathe in through your nose, lift your left knee toward your chest slowly and only as high as is comfortable for you.
  4. Lower your leg slowly while breathing out through your nose.
  5. Lift your right leg (knee bent as before) toward your chest as you breathe in again through your nose and lower it slowly back to the floor breathing out through your nose.
  6. Continue alternating knee lifts for no less than 6 repetitions.

Commanding Middle (B 54):

  • Locate the acupressure point labeled B 54 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with your thumbs at the center point on the crease at the back of your knee.
  • Continue the pressure for no less than a full minute.  You may use this point frequently during the day and may also increase the amount of time you press on these points.

Benefits:  This effective point helps to relieve the stiffness and pain of backaches and sciatica as well as reducing the fatigue we often experience as a result of persistent pain.

Don’t forget to drink water after you finish the exercise or at any time you feel thirsty.  Word of Caution…If you have kidney problems, follow the advice of your physician as to the amount of water you can safely drink.

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~Don’t forget to visit the Healing Tai Chi Store for the best selection and prices on all your fitness needs~

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This blog is intended for educational purposes only. Please consult with your health care provider before beginning a new exercise program.

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