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.
“The returning is the movement of the Tao
The weak is the utilization of the Tao
The myriad things of the world are born of being
Being is born of non-being.”
This week’s exercise is appropriate for anyone who experiences stiffness in the shoulders whether from spending the day humched over a computer or as a result of aging. Always approach each new exercise with caution, move slowly and don’t forget to breathe with each movement. The use of a towel or stretch bands also helps to strengthen shoulder muscles. Consult your health care professional to learn the proper use of these items particularly if you have recently had surgery on one or both of your shoulders.
Pull your chair up to a table so that your back is to the table.
Breathe in and out through your nose slowly and thoughtfully about 6 times before you begin.
Breathe in through your nose and out through your mouth as you bend the elbow of your right arm and place it on the table.
With your left hand gently push your right shoulder forward and downward.
Breathe in again and repeat with the same shoulder at least 6 times.
Put your left elbow on the table as you breathe in. Then breathe out through your mouth as you push your left shoulder forward and downward. Release and repeat for at least 6 times.
Outer Arm Bone (LI 14)
(Illustration from Acupressure’s Potent Points by Michael Reed Gach)
Find the acupressure point on the illustration above labeled LI 14. If necessary, enlarge your view by clicking on the illustration above.
Press firmly on this point for no less than a full minute on the painful shoulder side.
If both shoulders are tense and sore, alternate sides for a full minute on each arm.
Bebefits: This potent point will relieve pain in arms and shoulders. This point will also lessen shoulder tension and a stiff neck.
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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The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.