Exercise #222 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 13


Welcome to Healing Tai Chi!

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

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We are humbled and honored to have received the SnippetFact award for our blog.  Chair Tai Chi (Healing Tai Chi)was judged to be a reliable source of trustworthy content, to contain unique and entertaining information and to have an interesting layout and writing style.

A heartfelt thanks to our fellow bloggers and blog enthusiasts who chose us for this award!

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Please click on the book cover above for more information and to buy the book in ebook or print format.

Shop early for Christmas at the newly re-designed Healing Tai Chi Store!

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This week’s exercise may be difficult for some of you with limited mobility in your hip joints.  If  that’s the case, use a previous exercise instead.  Most importantly, be cautious when you try any new exercise.  Please always check with your healthcare provider first.

Leg Sweeps to the Side:

  1. Begin as usual sitting in a comfortable chair, feet flat on the floor, shoulder-width apart, back fully supported by the back of your chair.
  2. Take 6 to 12 slow, centering breaths in and out through your nose.
  3. Lift your right leg straight in front of you, thigh resting on the chair.
  4. Sweep your right leg out to the right side slowly as you breathe out through your mouth.
  5. Return your leg to the front as you breathe in through your nose.
  6. Change legs and repeat the sweep out the side breathing out through your mouth.  Return your left leg to the center while breathing in through your nose.
  7. Continue to alternate legs, sweeping out to each side for 6 to 12 times on each side.
  8. If your thigh muscle begin to cramp or you feel discomfort in your hips, stop the exercise and try it again another day.

Sea of Energy (CV 6):

  • Locate the acupressure point labeled CV6 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point with two fingers for no less than a full minute while breathing in and out through your nose slowly and thoughtfully, directing the energy to the area of your lower back or hip joint that you’re targeting.
  • You may uses this point frequently throughout the day if needed.

Benefits:  This acupressure point will help to relieve lower-back pain and weakness as well as pain and stiffness in your hip joints and weak abdominal muscles.

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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~Please check out our newly re-designed Healing Tai Chi Store for all your fitness/martial arts needs and for books on seated exercise~

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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.

Exercise #204 – Arthritis Exercises and Acupressure Points, Part 20


 

 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.

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

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 “Because all things:
Either lead or follow
Either blow hot or cold
Either have strength or weakness
Either have ownership or take by force

Therefore the sage:
Eliminates extremes
Eliminates excess
Eliminates arrogance.”

Tao Te Ching #29: 2, 3 translated at http://www.taoism.net

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 This week’s exercise lifts the energy from the legs up into the abdomen and trunk just as the exercise we practiced last week.  However, the difference here is that we use our arms to lift the legs higher thereby stretching the thigh muscles a bit better than we were able to do in the previous exercise.  This particular exercise is often recommended by physicians and physical therapists to relieve stiffness in the lower back and to ease the pain of sciatica.

 Knee to chest lifts:

  1. Begin as usual sitting with your legs shoulder-width apart, feet flat on the floor.  Your back should be supported by the back of your chair while allowing the natural curvature of the spine to remain.
  2. Breathe several times in and out through your nose as you clear your mind and relax your body.
  3. Breathe in through your nose and then as you breathe out through your mouth, grasp your left knee with both hands and gently and slowly lift your knee as close to your chest as possible.  Hold for a moment and then return your left foot to the floor.
  4. Change legs and bring your right knee as close to your chest as is comfortable while you breathe out slowly and in time with the lift.  Return your right foot to the floor.
  5. Continue alternating each leg for 6 to 12 times with each leg.  If you experience discomfort, reduce the number of leg lifts.

 

Sea of Energy CV 6:

 

 

  •  Locate the acupressure point labeled CV 6 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point with 2 fingers for no less than a full minute breathing in and out through your nose slowly and in a relaxed way.

Benefits:  This effective point relieves a types of lower back problems , tones the lower abdomen and relieves the pain of sciatica.

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 regarding the amount of fluids that are safe for you to consume.

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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

ORDER NOW!

(please click on the book cover above for more information and to order)

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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 right hand column.

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Keep your little dancers busy after school and on weekends at http://millicentmouse.wordpress.com

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This week’s feature item from the HealingTai Chi Store:

http://www.healingtaichi.com/8-1000-146531007X-Answers_to_Common_Tai_Chi_and_Qigong_Questions.html

 Answers to Common Tai Chi and Qigong Questions

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This week’s health article:  http://www.prevention.com/health/health-concerns/how-exercise-can-help-ease-parkinsons-disease

This week’s natural remedy:  http://www.naturalherbsguide.com/tools/disorder-library-feed/arthritis.aspx?showLinks=true

This week’s exercise video

 

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

Exercise #199 – Arthritis Exercises and Acupressure Points, Part 15


 

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.

(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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This week’s exercise will reduce pain and relieve stiffness in your ankles and feet allowing you to walk more comfortably.  Depending on the design of your chair, you may have to slide forward a bit so that you can get your leg out to the side of the chair.   As always, consult your health care professional before practicing any new exercise.

Ankle circles:  

  1. Begin as usual with your feet flat on the floor, shoulder-width apart.  Your back should be supported fully by the back of your chair for the preparatory breaths.
  2. Breathe slowly and thoughtfully in and out through your nose from 6 to 12 times.
  3. If necessary, scoot forward on  your chair and move your left leg out to the side of your chair.
  4. Balance your left foot on your big toes.  Circle  your heel clockwise and then counterclockwise for 12 times in each direction while breathing naturally in and out through your nose, In other words, don’t try to time your breaths with the ankle circles.
  5. Return your left leg to the front of your chair then slide your right leg out to the side of the chair and repeat the ankle circles with your right leg for the same number of times.
  6. Return to  your beginning position and repeat step #2 to complete the exercise.
High Mountains (B 60)

  • Locate the acupressure point B 60 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Sit on your chair or on the bed.  Bend the knee of your left leg so that you can reach this acupressure point comfortably.
  • Press firmly on this point for at least a full minute.  Change legs and repeat on the other foot for the same amount of time.
Benefits:  This effective acupressure point will relieve pain and stiffness in your ankles as well as reducing pain in your thighs and lower back.

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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Seated Taiji and Qigong:

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

ORDER NOW!

 

(please click on the book cover above for more information and to order)

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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/3-404276-B001OSC4EW-Scott_Cole_Discover_Tai_Chi_for_Back_Care_Gentle_Workout.html

Scott Cole: Discover Tai Chi for Back Care Gentle Workout

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Introduce your little dancer to Millicent’s blog:  http://millicentmouse.wordpress.com

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This week’s health article:  http://www.prevention.com/health/emotional-health/acute-stress-may-be-good-your-health

This week’s natural remedy:  http://www.all4naturalhealth.com/stress-tea.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.

Exercise #197 – Arthritis Exercises and Acupressure Points, Part 13


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.

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

~~~~~~~~~

“The Tao of Heaven
Is like drawing a bow
Lower that which is high
Raise that which is low
Reduce that which has excess
Add to that which is lacking.”

Tao Te Ching #77:1 translated at http://www.taoism.net

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This week’s exercise again works the hip joint, loosening and strengthening.  The stretch also benefits thigh and lower leg muscles as well as the knee and ankle joint.  Remember to proceed cautiously with each new exercise and check with your health care provider particularly if you have had a recent injury or surgery.

Bow stance stretch:

  1. Begin as usual sitting with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.  Breathe in and out through your nose for 6 to 12 breaths as you relax and center.
  2. Turn  yourself to the right so you are angled on your chair.   Breathe in through your nose, then as you breathe out through your mouth stretch your left leg out to the side slightly behind you.  Try to keep your foot flat on the floor and don’t lock your knee.
  3. Return your leg back to a bent position next to your other leg.  Breathe in again through your nose.
  4. Continue stretching your left leg for 6 stretches breathing in and out syncing your breath with your leg stretches.
  5. Angle yourself to the other side so that you can comfortably stretch out your right leg and repeat the same number of stretches and returns as you did with your left leg.

 Supporting Mountain (B 57):

  • Locate the pressure point labeled B 57 on the illustration above from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.
  • Press firmly on these points for no less than a full minute as often during the day as necessary.  If you experience cramps in your lower leg/calf during the night, use this acupressure point just before bedtime.
  • This point will also relieve knee pain, lumbago and swelling of the 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.

~~~~~~~~~

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/

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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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Visit the blog written just for young readers and dancers:  http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/79-301668-B0000AKCKO-Namaste.html

Namaste

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This week’s health article:  http://www.prevention.com/health/health-concerns/natural-medicine-arthritis?page=2

This week’s natural remedy:  http://www.all4naturalhealth.com/what-is-homeopathic-medicine.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.

Exercise #196 – Arthritis Exercises and Acupressure Points, Part 12


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.

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

 ~~~~~~~~~

 “Do not glorify the achievers
So the people will not squabble
Do not treasure goods that are hard to obtain
So the people will not become thieves
Do not show the desired things
So their hearts will not be confused.”

Tao Te Ching #3: 1 translated at http;//www.taoism.net

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This week we are going to begin stretching the hip joints.  The first exercise loosens these joints by stretching both legs one at a time out to the side so that you are straddling your chair.  You will need to move slightly forward on your chair in order to do this exercises.  As always, consult your health care professional before trying this movement.

Chair straddles:

  1. Before your begin your straddles, sit with your legs shoulder-width apart, feet flat on the floor, back fully supported by the back of your chair.
  2. Breathe in and out through your nose slowly and thoughtfully for 6 to 12 breaths.
  3. Now, scoot forward on your chair so that you can move your legs out to the sides easily.
  4. Breathe in through your nose.  As you breathe out slowly through your mouth move your right leg out to the right side of your chair followed by the left leg out to the left side of your chair.
  5. Breathe in again through your nose and move your right leg back to the center followed by the left leg.
  6. With your legs in front of you and together take a breathe in through your nose and out through your mouth.
  7. Move your left leg out to the left side as you begin breathing out through your mouth.  While you are still breathing out, move your right leg out to the right side.
  8. Breathe in again and move your left leg and then your right leg back together in the directly in front of you.
  9. Continue alternating legs stretching them out as far as you can.  Never push further out to the side than is comfortable for you.  You should feel the muscles stretching but there shouldn’t be any pain involved.
 
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 on these points that are in the middle of the crease on the of  your knees for at least one full minute.
  • These highly effective acupressure points will relieve pain, stiffness and arthritis in your back, hips and knees.  These points are safe to use frequently.
 

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.

~~~~~~~~~

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/

~~~~~~~~~

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/92-2625374011-B000069YWP-Classical_Pilates_Technique_The_Complete_Mat_Workout_Series.html

Classical Pilates Technique: The Complete Mat Workout Series

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Keep  your little dancers busy and informed at Millicent’s blog:  http://millicentmouse.wordpress.com

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This week’s health article:  http://www.prevention.com/fitness/fitness-tips/exercise-tips-if-you-have-arthritis

This week’s natural remedy: http://www.all4naturalhealth.com/arthritis-in-spine.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.

Have a Happy and Blessed Easter!


Happy Easter to you and your family from all of us at Healing Tai Chi!

We’ll be back next week with a new exercise and acupressure points for arthritis.

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