Exercise #188 – Arthritis Exercises and Acupressure Points, Part 4

Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit (for themselves or others.)

9sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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My new book is now available!

 Seated Taiji and Qigong

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

Paperback: £15.99 / $24.95

February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD

 http://jkp.com/catalogue/book/9781848190887/review/

More about the author at this link: http://cynthiaquarta.wordpress.com

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“Plan difficult tasks through the simplest tasks
Achieve large tasks through the smallest tasks
The difficult tasks of the world
Must be handled through the simple tasks
The large tasks of the world
Must be handled through the small tasks
Therefore, sages never attempt great deeds all through life
Thus they can achieve greatness.”

Tao Te Ching #63:2 translated at http://www.taoism.net

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The exercise for this week involves only the shoulders.  Shrugs and shoulder circles loosen the muscles in the neck and the shoulders.  As always, if you have had an injury or surgery on your neck or shoulders, be careful with the movements and consult your doctor before you begin this exercise.

Shoulder Shrugs and Circles:

1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart.   Breathe slowly and thoughfully in and out through your nose for about 6 breaths.
2. Bring your shoulders up toward yoru ears as you breathe in through your nose.  Drop yoru shoulders quickly as you breathe out through your nose.  Complete your breath out before you lift your shoulders again.
3. Repeat the shoulder shrugs for a total of 6 to 12 times.
4. Now, circle your shoulders to the back as you breathe in and out naturally through your nose.  Don’t try to time your breaths to the movement of your shoulders.  Continue to circle back for a total of 6 to 12 times.
5. Reverse the direction of your shoulder circles for a total of 6 to 12 times.  If you circled your shoulders 6 times in #4, then circle in the reverse direction (to the front) for the same number of times.  Remember…don’t try to time your breaths with the shoulder circles, just breathe in and out naturally.

Three Mile Point (ST 36):

• Locate the acupressure point labeled St 36 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
• This point is one finger-width to the outside of the knee cap and four finger-widths below the knee.
• Press firmly on this point for no less than a full minute as you breathe in and out through your nose slowly and thoughfully.
• You can use this acupressure point often to relieve the pain of arthritis and strenghten the body in general.

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.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/3-404276-B000MGAUKW-Tai_Chi_for_Osteoporosis_DVD.html

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Introduce the little dancers in your family to Millicent’s blog:  http://millicentmouse.wordpress.com

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This week’s health article:   http://www.prevention.com/health/diabetes/10-diabetes-friendly-meals-beat-belly-fat

This week’s natural remedy:   http://www.all4naturalhealth.com/diabetes-herbs.html

This week’s exercise video:  

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

2011 in review

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.

 

Here’s an excerpt:

The concert hall at the Syndey Opera House holds 2,700 people. This blog was viewed about 37,000 times in 2011. If it were a concert at Sydney Opera House, it would take about 14 sold-out performances for that many people to see it.

Click here to see the complete report.

Exercise #178 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 10

Welcome to Healing Tai Chi!

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“The Tao of heaven
Benefits and does not harm
The Tao of sages
Assists and does not contend.”

Tao Te Ching #81:3 translated at http://www.taoism.net

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The acupressure point we will be using in this exercise is a familiar one to all of us.   We have used this effective point several times in past posts.  I use this point in my classes throughout the year for the relief of headaches and to stimulate the immune system.

Joining the Valley (LI 4):

1. Begin as usual sitting comfortably with your back supported by the back of the chair, feet flat on the floor shoulder-width apart.
2. Breath slowly and thoughtfully6 times in and out through your nose.
3. Locate the acupressure point on your own hand as shown on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
4. Squeeze the webbing directly behind your thumb firmly between the thumb and index finger of your other hand.
5. Continue the pressure this point for 30 to 60 seconds and then change hands and repeat in the webbing of your other hand.
6. You may use this effective point any time during the day to relieve sinus pain and hay fever.

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/aa-3375301-B005LKZ5CC-Mosabee_Yoga_Mat_and_Yogitoes_Mat_Towel_bPlayful_Tai_chi_and_Skidless_Purple.html

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Videos to watch, pictures to color and lessons in ballet movements are available for children at Millicent’s blog: http://millicentmouse.wordpress.com

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Outsmart Your Allergies:  http://www.prevention.com/summerallergens/list/6.shtml  

Home Remedies for Allergies: http://www.all4naturalhealth.com/home-remedies-for-allergies.html  

Exercise Video:  

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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 #177 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 9

Welcome to Healing T’ai Chi!

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“Sages do not accumulate
The more they assist others, the more they possess
The more they give to others, the more they gain.”

Tao Te Ching #81:2, translated at http://www.taoism.net

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The breathing exercise this week is effective in relieving hay fever and sinus problems that afflict so many of us at this time of the year.  the acupressure points and illustration are taken from Michael reed Gach’s wonderful book, Acupressure’s Potent Points.   Remember it is best to use these points and breathing exercises in a quiet place seated in a comfortable chair for the best results.

GV 20 and GV 26:

1. Begin sitting as usual with your feet shoulder-width apart and flat on the floor.  Sit comfortably in your chair so that your back is fully supported by the back of your chair, allowing for the natural curve in your spine.
2. Breathe in slowly and thoughtfully through your nose without strain.  Breathe out through your nose until you must take another breath.  Continue to breathe in and out for a total of 6 times.
3. Now, locate the acupressure points on the top of the head at GV20 and on a point midway between your upper lip and nose (GV26) as shown on the illustration below:

4. Press firmly on these 2 points at the same time for a full minute.

5. As you hold your fingers on these points, continue breathing in and out through your nose slowly.

6. You may use these points as often during the day 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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi store:  http://www.healingtaichi.com/52-3760931-B0052YK8RO-Spoonk_Acupressure_Massage_Mat_from_Cotton_Eco_foam_made_in_USA_for_Stress_and_Pain_Relief.html  

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Eat for pain relief:  http://www.prevention.com/tips/health/5-ways-control-fibromyalgia-diet

Shoes for back pain relief:  http://www.all4naturalhealth.com/shoes-for-back-pain.html

Exercise video:  

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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 #175 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 7

Welcome to Healing Tai Chi!

…the award-winning blog of seated T’ai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“Bearing it, rearing it
Bearing without possession
Achieving without arrogance
Raising without domination
This is called the Mystic Virtue.”

Tao Te Ching #10:2, translated at http://www.taoism.net

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We are once again using an effective acupressure point taken from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.  This point can be used as often throughout the day as needed.  Breathing thoughtfully and slowly while keeping pressure on this point will enhance its effectiveness.

Acupressure points LI20 and St3:

1. Sit comfortably as usual with your back supported by the back of your chair, feet flat on the floor shoulder-width apart.
2. Before you begin to put pressure on the acupressure points, breathe in and out through your nose slowly at least six times concentrating on the movement of your breath.
3. Look at the photo below from Mr. Gach’s book to help you locate the 2 points.
4. Using your index fingers and middle fingers, press on these two acupressure points on both sides of your nose at the same time.
5. Press upward on these points and breathe deeply while you hold your fingers in place for no less than a full minute.
6. When you finish, remain seated and breathe in and out through your nose for another 6 times.

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/47-301668-B00004THCW-Seven_Metals_Singing_Bowls_of_Tibet.html

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Keep the little ones busy after school and on weekends at Millicent’s blog:  http://millicentmouse.wordpress.com

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Cure for dry winter skin:  http://www.prevention.com/defy-your-age/blog/superfruit-heals-dry-skin

More dry skin help:  http://www.all4naturalhealth.com/essential-oil-skin-care.html

Seated exercise video:    

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 #174 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 6

Welcome to Healing T’ai Chi!

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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“Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return.”

Tao Te Ching #16:1, translated at http://www.taoism.net

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The following exercise is a combination of meditative breathing and a targeted acupressure point for relieving allergy symptoms and sinusitis.  This point and the accompanying meditative breathing with targeted relaxation offer an effective and safe way to alleviate the misery of allergies, headaches and sinusitis.  You may use them at any time throughout the day.

Meditative breathing with acupressure:

1. Begin by sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.
2. Close  your eyes.  Count backwards from 3 with each breath in through your nose and out through your mouth picturing the number of each count on the back of your eyelids.
3. Beginning with “3″ and for each of the counts thereafter, visualize a portion of your body relaxing as it fills with healing energy.
4. For example, on the count of 3, “see” the number 3 on your eyelids and, at the same time, consciously relax your head and neck.   Then, on “2″, visualize what the written number looks like and relax your trunk, shoulders and arms.
5. Finish with the conscious relaxation of your hips, legs and feet on the count of “1″.
6. Now, place your thumbs behind each ear and reach with your other fingers to the top of your head.  This acupressure point is B7.  Press firmly on these two points at the same time for at least one full minute.

The photo below is from Michael Reed Gach’s book, Acupressure’s Potent Points

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.

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 Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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Keep the kids busy after school and on the weekends at the blog written just for them:  http://millicentmouse.wordpress.com

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This week’s featured item from the Healing Tai Chi Store:

 http://www.healingtaichi.com/6-3375301-B000BK7F48-Gaiam_Tai_Chi_Beginner_Kit.html

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Guest article:    http://taoism.about.com/b/2011/09/27/abdominal-reverse-vase-breathing.htm?nl=1

Natural remedies:  http://www.all4naturalhealth.com/herbs-for-lungs.html

Please click on the link below to view this week’s exercise video:  

http://www.ehow.com/video_7411339_back-exercises-can-do-chair.html

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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.

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

Exercise #173 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 5

Welcome to Healing T’ai Chi!

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“Tao produces them
Virtue raises them
Things shape them
Forces perfect them

Therefore all things respect the Tao and value virtue
The respect for Tao, the value of virtue
Not due to command but to constant nature.”

Tao Te Ching #51:1,2, translated at http://www.taoism.net

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The following exercise is an acupressure routine to relieve the symptoms and discomfort of allergies.  You can use these points or a combination of them as often as you need to during the day or every day.  This combination is taken from Michael Reed Gach’s book, Acupressure’s Potent Points.  If you haven’t already, do purchase this wonderful book.  It is due to be released as an ebook in early November 2011.

 Acupressure allergy routine #1:

1. Begin by sitting comfortably with your back supported by the back of your chair, feet shoulder-width apart.  Take 6 slow, thoughful breaths in and out through your nose (if possible).
2. Rub and press with the thumb of one hand on the top of the other arm about 21/2 finger widths above the outer wrist crease.  This point is in the middle of the top of your arm.  Hold your thumb on this point for at least one full minute.
3. See the illustration below:
4.  Now , using your fingertips and the heel of your hand, grasp the muscles on both sides of the back of your neck and hold for no less than a full minute.
5. Below is an illustration of the proper positioning of the hands on the back of your neck:
6.  Remain seated for a few more minutes, breathing slowly in and out through your nose.  If you are still very congested use the additional acupressure point below to clear your sinuses and nasal passages.

Drilling Bamboo (B 2):

• Locate the acupressure point labeled B2.
• Press firmly on this point on both sides of your nose with the thumbs of your hands.
• Continue pressure on these points for at least a full minute.  You may use these points frequently throughout the day if necessary.

Benefits:  This acupressure point is very effective in relieving sinus pain and pressure, headaches, blurry vision as well as red and watery eyes.

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/30-301668-B000BBOVAI-Feng_Shui_Harmony.html

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The blog just for kids: millicentmouse.wordpress.com

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With winter approaching, it’s time to start preparing for the cold and flu season:  http://www.prevention.com/health/health/health-concerns/11-ways-to-avoid-colds-and-flu/article/0c3266263d803110VgnVCM20000012281eac____

Natural remedies to help your family prevent the flu:  http://www.all4naturalhealth.com/how-to-prevent-the-flu.html

Seated exercises just for seniors:    

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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 #170 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 2

Welcome to Healing Tai Chi!

…the award-winning blog of seated T’ai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“Those who are on tiptoes cannot stand
Those who straddle cannot walk
Those who flaunt themselves are not clear
Those who presume themselves are not distinguished
Those who praise themselves have no merit
Those who boast about themselves do not last.”

Tao Te Ching #24:1, translated at http://www.taoism.net

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The following exercise is a Chinese Tai Chi Chuan breathing exercise.  it will give you an aerobic boost, help you to reduce stress and assist in breath control particularly when you are in a stressful situation or engaging in strenuous physical activity.

 

 

Chinese breathing exercise:

1. Sit as usual with your back against the back of the chair, feet flat on the floor, shoulder-width apart, hands on your lap.
2. Breathe in a little bit through your nose as you lift your arms directly in front of you to shoulder height.
3. Then without exhaling, take another breath in through your nose as you lift your arms at shoulder height out to the sides.
4. Breathe in a bit more through your nose (again without exhaling) as you lift your arms overhead.
5. Then, release your breath slowly through your mouth and lower your arms in an arc back to your lap.
6. Repeat at least 3 times if you don’t become lightheaded.  If you do feel lightheaded or dizzy, don’t use this exercise.  Go back to one of the other breathing exercises posted in this blog that you were able to practice comfortably.

Elegant Mansion (K 27):

• To enlarge your view, click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
• Locate the acupressure point labeled K 27.  
• Fist your hands and press firmly with your thumbs against the acupressure points on both sides of the breastbone.
• Continue pressing on these points as you breathe slowly in and out through your nose for no less than a full minute.
• You may use these points often during the day if you are having problems breathing either due to allergies or asthma.

Benefits:  These highly effective points will relieve breathing problems, chest congestion, asthma, coughing or anxiety.

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

This week’s feature item from the Healing Tai Chi Store:

http://www.healingtaichi.com/blended-1000-193048514X-The_Tao_of_Natural_Breathing_For_Health_Well_Being_and_Inner_Growth.html

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Keep the little ones busy after school and on the weekends at Millicent’s blog: http://millicentmouse.wordpress.com

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Guest article from Phylameana Desy:  http://healing.about.com/od/breathwork/tp/breathwork.htm

Natural remedies:  http://www.all4naturalhealth.com/herbal-remedies-for-asthma.html

Exercise video for Parkinson’s disease:

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair 

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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 #169 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 1

Welcome to Healing T’ai Chi

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“In governing people and serving Heaven
There is nothing like conservation
Only with conservation is it called submitting early
Submitting early is called emphasis on accumulating virtues
Accumulating virtues means there is nothing one cannot overcome
When there is nothing that one cannot overcome
One’s limits are unknown
The limitations being unknown, one can possess sovereignty
With this mother principle of power, one can be everlasting
This is called deep roots and firm foundation
The Tao of longevity and lasting vision.”

Tao Te Ching #59, translated at http://www.taosim.net

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It’s that time of the year again when those of us with allergies and sinus problems suffer with stuffy noses and post-nasal drip. Antihistamine tablets and Neti pots help to relieve the symptoms but only for a period of time.  For the next few posts we will be practicing breathing exercises to supplement and, hopefully, to extend relief from nasal distress and sore throats.

Alternate nostril exercise:

1. Begin by sitting comfortably in your favorite chair, back against the back of the chair and feet on the floor.
2. Using a finger, hold one nostril shut as you breathe in slowly through the other.  Now, release the other nostril and breathe out slowly through it.
3. Continue breathing in through one nostril for 6 repetitions and out through the other.
4. Change sides and breathe in through the nostril you were breathing out of in steps 2 and 3.  Repeat for 6 times.
5. At any time during the day when your nose begins to feel stuffy, use this alternating nostril exercise to clear the congestion.

Joining the Valley (LI 4):

 

• Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
• Locate the acupressure point labeled LI4.  Breathe in and out through your nose slowly as you stimulate this acupressure point.
• Squeeze on the webbing between the thumb and index finger on one hand with the thumb and index finger of the other.  Continue to press firmly on this point for at least a full minute.  Change hands and repeat on the other.

Warning:  This acupressure point should not be used by pregnant women.

Benefits:  This effective point helps to relieve a variety of different allergies and allergic reactions.  This point may also be used to stop sneezing and for headaches.

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.

~~~~~~~~~

 Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

 This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/blended-1000-0809240947-The_Arthritis_Exercise_Book_Gentle_Joint_By_Joint_Exercises_to_Keep_You_Flexible_and_Independent.html

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Keep the kids busy after school at Millicent’s blog: http://millicentmouse.wordpress.com

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 Allergy Zones:  http://www.prevention.com/allergyzones/index.shtml

Natural Remedies: http://www.all4naturalhealth.com/herbal-allergy-relief.html

Video of Seated Exercises (please click on the link below to open the video):

http://www.ehow.com/video_5247016_do-seated-inner-thigh-exercises.html

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Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

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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 #168 – Sciatica Exercises Lying Down, Part 6

Welcome to Healing T’ai Chi.

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“The Tao of Heaven:
Does not contend and yet excels in winning
Does not speak and yet excels in responding
Is not summoned and yet comes on its own
Is unhurried and yet excels in planning
The heavenly net is vast
Loose, and yet does not let anything slip through.”

Tao Te Ching #73:3, translated at http://www.taoism.net

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We’re continuing exercises for sciatica and the lower back.  For some sitting in a chair will work best; for others, lying on your bed might be the more effective and safer way to practice.  Remember to check with your physician before trying any of these exercises regardless of where or how often you decide to do these stretches.

Reverse fly:

1. This exercise calls for the use of weights in both hands.  if you don’t have a pair of weights, use the same size cans of fruit or vegetables just as long as you can hang on to them.  You don’t want to drop the cans on your foot!
2. Sit either in a chair or on the edge of your bed.  Breathe in slowly through your nose and out slowly through your mouth for 3 to 6 times in a very relaxed way.
3. Begin bent over your legs with the back straight and arms holding the weights hanging down alongside your legs.
4. Breathe in slowly through your nose as you lift your arms to shoulder level and squeeze your shoulder blades together.  Keep your elbows slightly bent.
5. Return your arms to the beginning position as you breathe out slowly through your mouth timing the breaths in and out with the movement of your arms.
6. Before repeating, check the position of your back to make sure you aren’t collapsing over your legs.  You will feel some pressure in your abdominals from being in this position.
7. Repeat at least 3 times during your first session.  After you’re comfortable with the exercise, begin increasing the number of repetitions.

Bigger Stream (K3)

• Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, if necessary to enlarge your view.
• Press firmly on this point for no less than a full minute.  If it is uncomfortable for you to get to this point, sit in a chair or on your bed and cross one leg over the other so the acupressure point will be easier to reach.
• You can press on this potent point on both ankles or just one of them.  This point can be used often during the day.

Benefits:  Use this acupressure point to relieve swollen feet, ankle pain, menstrual cramps, earaches and for lower back pain.

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.

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Keep the little ones busy this summer at Millicent’s blog: http://millicentmouse.wordpress.com

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/blended-301668-B00007JGQ6-Music_for_Healing.html

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Health article:  http://www.organicsoul.com/music-for-healing-how-music-therapy-supports-good-health/

Guest article:  http://healing.about.com/od/painmanagement/a/back-pain-therapies.htm?nl=1

Exercise video (please click on the link below):

http://www.ehow.com/video_5246948_exercises-do-sitting-chair.html

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://www.healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Tai Chi in a Chair ebook:   http://www.healingtaichi.com/blended-none-B0051U9N4S-Tai_Chi_in_a_Chair.html

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