Exercise #224 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 15


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…the award-winning blog of seated Tai Chi (Taiji) and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

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This week’s exercise targets pain and the stiffness of arthritis in the feet and ankles.  The acupressure point we will be using is also helpful for relieving the pain associated with sciatica that can effect the lower leg and foot as well as the lower back.

  1. Sit as usual in a comfortable chair with your feet flat on the floor, shoulder-width apart, back fully supported by the back of your chair.
  2. Breathe in and out through your nose in a mindful way for 6 to 12 breaths.
  3. Lift your right foot off the floor, leg straight but without locking your knee.
  4. Continue to breathe slowly through your nose as you circle your foot counterclockwise 12 times slowly so that you can feel the movement of the bones, muscles and ligaments in your ankle and foot.
  5. Then circle your foot in the opposite direction(clockwise) for 12 circles.
  6. Return your right foot to the floor and repeat all with your left foot.

Wilderness Mound (GB 40):

  • Locate the acupressure point labeled GB 40 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • You can sit on the bed if you’d prefer and bend your knee so you can easily reach this point that is in the large hollow just in front of the outer anklebone.
  • Press firmly for no less than a full minute.  You may want to use this point a few times throughout the day, particularly if you are experiencing a flare-up of sciatica.

Benefits:  This is a very useful acupressure point because it not only relieves ankle pain/ sprains and toe cramps but can also help with sciatica pain that travels from the lower back and buttocks to the side of the foot.

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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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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