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.

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 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 #164 – Sciatica Exercises Lying Down – Part 2


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, eternally nameless
Its simplicity, although imperceptible
Cannot be treated by the world as subservient.”

Tao Te Ching #32:1, translated at http://www.taoism.net

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This exercise is usually done while lying on the floor.   However,  it can be practiced while lying on your bed as well.  As usual be cautious when practicing.  Check with your doctor first and then, move slowly and carefully with the minimum number or repetitions.  You can always increase the number of repetitions and arch your back more strongly as your muscles become stretched and more flexible.

Back arches:

  1. Sit on your bed and breathe slowly in and out through your nose about 6 times.
  2. Now, lie face down on the mattress, bend your elbows so that your hands are under your shoulders.  Breathe in through your nose.
  3. As you press your hands on the mattress, push your chest upward arching your back as you breathe out slowly through your mouth.
  4. Breathe in through your nose and hold for a couple seconds.
  5. Breathe out through your mouth and lower yourself slowly back onto your stomach.
  6. Repeat the arches and slow returns 6 times if possible.  Remember to breathe with your movements.
  7. Start with a few repetitions and increase the number when you feel comfortable about the exercise.

Womb and Vitals (B 48):

  • Click on the illustration above from Michael Reed Gach’s book Acupressure’s Potent Points to enlarge your view.
  • Locate the points labeled B 48.
  • These spots are awkward to reach with just your fingers.  To be sure you will get results from the use of these points, sit on a chair, fist your hands at the spot 1 to 2 finger-widths outside the sacrum (bony area at the base of your spine).
  • Press back your fists and against the back of your chair.  Breathe in and out through your nose only, continuing in this position for a full minute.
  • You may use this exercise whenever your back begins to feel tense or you feel a “pinch” on your sciatic nerve.

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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Featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/53-404276-B000K9RBSK-Tui_na_The_Authentic_Art_of_Chinese_Acupressure_Tui_Na_Basic_Level.html

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


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No-cook meals:  http://www.prevention.com/tips/weight-loss/no-cook-meal-ideas-400-calorie-fix 

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

This week’s exercise video: 

 

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.

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 #163 – Sciatica Exercises Lying Down, 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)

“Not knowing constancy, one recklessly causes trouble
Knowing constancy is acceptance
Acceptance is impartiality
Impartiality is sovereign
Sovereign is Heaven
Heaven is Tao
Tao is eternal
The self is no more, without danger.”

Tao Te Ching #16:3, translated at www.Taoism.net

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The following series of exercises target the lower back and the sciatic nerve.  They are intended to be performed while lying down on the floor but can be done on your bed as well if necessary.  As always, consult your health care provider before starting a new exercise particularly if you have had surgery or a serious injury to your lower back.

Curls:

  1. Before you begin, sit on the edge of the bed and take 6 slow, thoughtful breaths in through your nose and out through your mouth.
  2. Swing your legs onto the bed making sure you are not too close to the edge.
  3. Now, bend your knees so that your back is flat against the mattress.  If necessary, lift your hips slightly so you can’t slide your hand between the small of your back and the mattress.
  4. Cross your arms over your chest and take a slow breath in through your nose.
  5. Lift your upper back off the mattress as you breathe out slowly through your mouth.  Hold this position for at least 5 seconds.
  6. Repeat for a total of 6 curls if you are able.  Start with fewer curls if you find yourself out of breath or if you have any pain after you have completed the exercise.  You can always increase the number as your back and abdominal muscles become stronger.

Sea of Energy (CV 6)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view if necessary.
  • This point is 2 finger-widths below your belly button.
  • Press firmly on this point for at least 30 seconds while breathing slowly in and out through your nose only.  Repeat throughout the day if needed.

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.

~~~~~~~~~

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

~~~~~~~~~

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

http://www.healingtaichi.com/14-404276-B004P8R9KC-Legend_of_the_Fist_The_Return_of_Chen_Zhen_Collectors_Edition_Blu_ray.html 

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Health article:  http://www.prevention.com/health/cook/everyday-recipes/summer-recipes-crisp-low-calorie-cucumber-recipes/article/695271cada520310VgnVCM10000030281eac____ 

Natural remedies:  http://www.all4naturalhealth.com/sunburn-remedies.html 

This week’s exercise video: 

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.

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 #162 – Relaxing and Loosening the Shoulders, Part 7


 

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 highest goodness resembles water
Water greatly benefits myriad things without contention
It stays in places that people dislike
Therefore it is similar to the Tao.”

Tao Te Ching #8:1, translated at http://www.taoism.net

The exercise this week is a bit harder than the previous ones.  You will need to be careful when you first try out this exercise.  You’ll be sitting fairly close to the edge of your chair so if your balance is not particularly good, skip this exercise and go back to a previous one that seemed beneficial and safe.  As always, consult with your physician before beginning any new exercise.

Arm stretches behind:

  1. Before you begin, take at least six slow, thoughtful breaths in through your nose and out through your mouth.
  2. Slide to the edge of your chair – carefully, not too far.  You will be bringing your arms up behind  you.  Make sure there is enough clearance so that you don’t bang your hands or arms on your chair.
  3. Now, lace your fingers with your arms behind you. Breathe in and then breathe out as you bend over your thighs lifting your arms up behind you as far as they will go.
  4. Hold for a few seconds, then breathe in again as you lower your arms and sit up straight.
  5. Continue bending over your thighs and lifting your laced hands upward as far as is comfortable.
  6. Repeat 6 to 12 times if possible.

Gates of Consciousness (GB 20)

  • Look at the photo above from Michael Reed Gach’s book, Acupressure’s Potent points, to see where this man has his fingers.
  • Using  your thumbs,  locate these points directly below your skull and between the two large muscles in the back of your neck.
  • Press on both sides for a full minute breathing in and out slowly through your nose.

Benefits:  These effective points will relieve arthritis in your shoulders, neck and head.   Use these points to alleviate the pain of a headache and to relax a stiff neck.

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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-404276-B0012YN35M-Stronger_Seniors_Chair_Exercise_Program_Developed_by_Anne_Burnell_Continuing_Education_Provider_for_Older_Adult_Populations_for_the_American_Council_on_Exercise_ACE_and_Faculty_for_The_National_Counci.html

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Keep the kids busy this summer with Millicent: http://millicentmouse.wordpress.com


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Health article: http://www.prevention.com/hurtyourbackhabits/index.shtml  

Natural remedies:  http://www.all4naturalhealth.com/natural-wart-removal.html  

Exercise video:     

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.

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 #161 – Relaxing and Loosening the Shoulders, 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)

“A good commander achieves result, then stops
And does not dare to reach for domination
Achieves result but does not brag
Achieves result but does not flaunt
Achieves result but is not arrogant
Achieves result but only out of necessity
Achieves result but does not dominate.”

Tao Te Ching #30:3, translated at http://www.taoism.com

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These exercises are designed to strengthen your shoulder muscles.  You may use weights to increase the amount of benefit from the arm swings but use caution.  If you have recently undergone surgery on your shoulder, consult with your physician before beginning this exercise and especially if you plan to use weights.

Arms Swings:

  1. Sit as usual with your feet flat on the floor shoulder-width apart, back supported by the back of your chair.  For this exercise, it might be best to sit in a chair without arms.
  2. Begin with a breath in through your nose. Then, swing one arm back slowly, return to the center and then swing your arm to the front slowly and return to the center, then out to the side and pause and return to your starting position. Continue to breathe in and out through your nose only but don’t try to match your breaths with your arm swings.
  3. Repeat the front and back swing and then the side swing for a minimum of 6 sets.
  4. Change arms and repeat steps #2 through #4.
  5. Stop and rest.  If you feel up to repeating the exercise with each arm once again, do so.  But, don’t overdo it with too many repetitions.

Gates of Consciousness (GB 20):

  • Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Use both hands so you can press firmly on these two points.  Hold for a full minute.
  • You may use this point 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.

~~~~~~~~~

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-404276-B000W7QGPY-Dr_Chens_Exercises_in_Chair.html

~~~~~~~~~

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


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Health article:  http://www.prevention.com/all-natural-pedicure/index.html

Natural remedies:   http://www.all4naturalhealth.com/sunburn-remedies.html

Exercise video:    

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.

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

 

Happy Fourth of July!


Happy Fourth to You and Your Family

From All of Us at Healing T’ai Chi

We’ll be back next week with a new exercise to balance mind, body and spirit.

Exercise #160 – Relaxing and Loosening the Shoulders, 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)


“The Tao that can be spoken is not the eternal Tao
The name that can be named is not the eternal name
The nameless is the origin of Heaven and Earth
The named is the mother of myriad things
Thus, constantly without desire, one observes its essence
Constantly with desire, one observes its manifestations
These two emerge together but differ in name
The unity is said to be the mystery
Mystery of mysteries, the door to all wonders.”

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

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This week’s exercise is a variation on the up and back and side to side head movements that we covered in a previous post.   these movements will loosen up your neck and release tension in the shoulders.  As always, approach a new exercise slowly and carefully.  Breathe in and out through your nose in time with your head movements always breathing out when you tilt your head.

Head tilts: 

  1. Sit as usual with your back supported by the back of your chair, feet flat on the floor shoulder-width apart.
  2. Take 6 breaths slowly in and out through your nose before you begin.
  3. Tuck your chin in and lower your head toward your chest continuing to tuck your chin a bit more as you lower your head.  Be sure to breathe in through your nose before you tilt your head.  Then breathe out as you tuck your chin and lower your head.
  4. Now, rest your hands lightly on top of your head.  Don’t press down on your head at all.
  5. Begin breathing in as you slowly move your head to an upright position.
  6. Continue to tuck your chin and tilt your head toward your chest remembering to time your breaths with the movements at least 6 times.

Drilling Bamboo (B 2)

  • For a larger view of the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, click on the picture.
  • Press firmly on B2 with your thumbs (one side at a time or both sides at the same time) while you breathe in and out slowly through your nose.
  • Continue pressing on these points for no less than a full minute.  You can  use B2 as often as necessary.

Benefits:  This point will relieve neck pain and stiffness, headaches, hay fever and eye fatigue.  This point is also very effective to relieve sinus pressure 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.

~~~~~~~~~

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.

~~~~~~~~~

Give the kids something to do at Millicent’s blog: http://millicentmouse.wordpress.com


~~~~~~~~~

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

http://www.healingtaichi.com/blended-1000-1572247088-A_Mindfulness_Based_Stress_Reduction_Workbook.html

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Strength training for seniors:   http://www.sciencedaily.com/releases/2011/06/110610094507.htm

Natural remedies:  http://www.all4naturalhealth.com/treatment-for-parkinsons-disease.html 

Seated exercise video:  

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.

~~~~~~~~~

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