Merry Christmas!


Welcome to Healing Tai Chi!

All of us at Healing Tai Chi wish you and yours a very Merry Christmas.

 

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

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

~~~~~~~~~

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.

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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


~~~~~~~~~

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.

 

Exercise #154 – Neck Loosening and Relaxing Exercises, Part 3


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 world has a beginning
We regard it as the mother of the world
Having its mother
We can know her children
Knowing her children
Still holding on to the mother
Live without danger all through life.”

Tao Te Ching #52:1, translated at http://www.taoism.net

~~~~~~~~~

For this week’s exercise we will be moving the head in a circle to loosen the muscles of the neck.  These circles are half circles only. Bend your head to your shoulder then down to the chest then back up to the other shoulder and return to the upright position.  Don’t tilt your head to the back-only to the chest and then upright.  Again, if  you have had an injury to your neck or surgery on your neck or even on your shoulders, please check with your health care provider before attempting this exercise.

Head half circles:

  1. Begin sitting as usual with your legs shoulder-width apart, feet flat on the floor, head upright and shoulders pressed downward.
  2. Breathe in through your nose and tilt your head over your right shoulder.
  3. Circle your head down toward your chest as you breathe out through your nose.
  4. Halfway through the arc, begin breathing in again through your nose and swing your head slowly to the left shoulder and then return to the upright position.
  5. Repeat steps #2 through #4 for a total of 6 times.
  6. Reverse the direction of your circle by tilting your head toward your left shoulder this time and completing 6 arcs left to right returning each time to the upright position.

Gates of Consciousness (GB 20)


  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • Locate the point labeled GB 20.
  • Press firmly with your thumbs on these points where there is a hollow on each side of the neck at the base of the skull between the two large muscles that support your head.  Hold your thumbs on these acupressure points for 1 to 3 minutes or 3 to 5 minutes if you have a particularly stiff or sore 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.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by filling out the form at the top right hand column.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B00006830Z-Mindful_Movements_Gentle_Contemplative_Exercises_with_Monks_Nuns_of_Plum_Village.html


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Give the little ones in your house something to do at Millicent’s blog: http://millicentmouse.wordpress.com

~~~~~~~~~

Health article: http://www.prevention.com/health/health/health-concerns/heart-attacks-7-heart-tests-that-can-save-your-life/article/a173adb8ee9bd210VgnVCM10000030281eac____

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

This week’s featured 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 #153 – Neck Loosening and Relaxing Exercises, Part 2


Welcome to Healing Ta’i 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 space between Heaven and Earth
Is it not like a bellows?
Empty, and yet never exhausted
It moves, and produces more.”

Tao Te Chin #5:2, translated at http://www.taoism.net

~~~~~~~~~

This week we continue with exercises for the neck, an area considered by the Chinese to be the gateway between the mind and the body and, therefore, of great importance in releasing stress and improving health.  In this exercise we will be moving the head from side to side.  Never force your head toward your shoulders.  Allow your head to drop naturally and, as always, consult your health care provider before beginning this exercise particularly if you have had an injury or surgery on your neck.

Side to side head drops:

  1. Begin by sitting with your back supported by the back of your chair, feet flat on the floor, shoulder-width apart.
  2. Take 6 to 12 slow, centering breaths in through your nose and out through your mouth before you start the head tilts.
  3. Allow your head to fall naturally toward your right shoulder as you breathe out through your nose.
  4. Return your head to the center position while breathing in through your nose.
  5. Now, allow your head to drop toward your left shoulder breathing out through your nose.
  6. Return your head to the upright position while breathing in through your nose (breaths will necessarily be rather short).
  7. Continue tilting your head from side to side slowly for at least 12 repetitions.

Wind Mansion (GV 16)

(Illustration from Michael Reed Gach’s book, Acupressure’s Potent Points)

  • If necessary, click on the illustration above to enlarge your view.
  • Locate the acupressure point labeled GV 16.
  • Press firmly on this point for no less than a full minute.  The recommended time is usually 3 to 5 minutes.

Benefits: This acupressure point is beneficial for eyes, ears, nose and throat,  It is particularly helpful to relieve headaches, vertigo and stiff or painful necks.

 

 

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 filling out the form at the top right hand column.

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

~~~~~~~~~

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

Amazing Stress Solutions For Small Spaces

http://www.healingtaichi.com/blended-404276-B000IMVO5A-Amazing_Stress_Solutions_For_Small_Spaces.html

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Say goodbye to back pain:  http://www.prevention.com/back-pain-cures/index.shtml

Pick the best mattress for your back:  http://www.all4naturalhealth.com/best-mattress-for-back-pain.html

This week’s video of seated exercises:

 

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 #152 – Neck Loosening and Relaxing Exercises, Variation on 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)

~~~~~~~~~

“Wield the Tao of the ancients
To manage the existence of today
One can know the ancient beginning
It is called the Tao Axiom.”

Tao Te Chi 14:3, translated at http://www.Taoism.net

~~~~~~~~~

This week’s exercise is a variation on the previous one you practiced last week.  Here we combine the head movements with acupressure points on both shoulders.  If you have had an injury or surgery on your neck, always consult your health care provider before trying any of these exercises.

 

Head to chest and back with Shoulder Well acupressure point:

  1. Begin by sitting with your back fully supported by the back of your chair feet shoulder-width apart and flat on the floor.
  2. Take 6 to 12 slow, thoughtful breaths in and out of your nose while visualizing the movement of ch’i through the upper part of your body, your neck and head.
  3. Bend your arms, curve the fingers of both hands and press on the top of your shoulder muscles close to the base of your neck.
  4. Breathe in through your nose then out through your mouth as you bend your head forward slowly toward your chest.
  5. Hold for a moment as you gradually increase the pressure of your fingers on your shoulders.  Breathe in through your nose again as you return your head to the upright position.
  6. Breathe out again through your mouth (continue to press on your shoulders) and lower your head slowly and carefully to the back.
  7. Breathe in again through your nose and return your head to the upright position.
  8. Continue bending your head forward to the chest and back remembering to breathe out each time you do.  Repeat for at least 6 bends forward and backward.

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge your view.
  • Locate the 2 pressure points on the top of the shoulders labeled GB 21.  This is the area you should be pressing on for this exercise.

 

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 filling out the form at the top right hand column.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B004GB5BZI-Dr_Ann_Marie_Chiasson_Energy_Healing_for_Beginners.html


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Keep the kids busy with videos and activities at Millicent’s blog: http://millicentmouse.wordpress.com

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

Health and fitness article:  http://online.prevention.com/10-biggest-walking-pains/index.shtml

Video of seated exercises for meditation:

http://www.5min.com/Video/Yoga-Exercises-to-Prepare-for-Seated-Meditation-516980216

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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.

~~~~~~~~~

~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 #150 – Ankle and Toe Stretch, Part 10


 

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)

~~~~~~~~~

“That which is well established cannot be uprooted
That which is strongly held cannot be taken
The descendants will commemorate it forever.”

Tao Te Ching 54:1, translated at www.Taoism.net

~~~~~~~~~

This week’s exercise will loosen and stretch your ankles allowing for more mobility and flexibility in the ankle joints.  You may need to sit slightly forward on your chair in order to easily get your foot to the side of your chair.

 

 

Heel circles to the side of the chair:

  1. Take about 6 breaths in through your nose and out through your mouth slowly and thoughtfully.
  2. Slide slightly forward in your chair but keep your back straight.  Breathe in and out through your nose only but don’t try to time your breaths with the heel circles.
  3. Rest your left big toe on the ground and slowly circle your heel in a clockwise direction for 12 circles.  Then reverse the direction of the circles so that you are now moving your heel counterclockwise for 12 circles.
  4. Change feet and repeat steps #2 and #3.
  5. Make sure that you do an equal amount of circle in both directions and with both feet.

Wilderness Mound (GB 40)

(illustration from Michael Reed Gach’s book, Acupressure’s Potent Points)

  • Click on the illustration above to enlarge your view.  Locate the point labeled GB40.
  • Press firmly on this point with your index or middle finger as you breathe in and out slowly through your nose.
  • Continue to press on this effective point for between 3 and 5 minutes depending on the severity of your pain or injury.

Benefits: This point will help to relieve ankle sprain or toe cramps.  This point is also useful for relieving foot and ankle pain that results from 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.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by filling out the form at the top right hand column.

~~~~~~~~~

Visit the blog just for kids, http://millicentmouse.wordpress.com

~~~~~~~~~

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

http://www.healingtaichi.com/blended-1000-1591790492-The_Beginners_Guide_to_Feng_Shui.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://healingtaichi.com

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

~~~~~~~~~

Pick the best shoes for walking and exercising:  http://www.prevention.com/best-walking-shoes-2011/

Natural remedies:  http://www.all4naturalhealth.com/eucalyptus-aromatherapy.html

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 #149 – Ankle and Toe Stretch, Part 9


 

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 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.”

translated at www.taoism.net

~~~~~~~~~

This week’s exercise stretches thigh, lower leg and ankle muscles.   You will need to slide to the edge of your chair and angle yourself so that you can stretch out fully.  Don’t lock your knee but extend your leg as far to the side of your chair as you possibly can while maintaining a slight bend in your knee.

 

Bow stance stretch:

  1. Before you begin, take a few slow, thoughtful breaths in and out through your nose. Then slide to the edge of your chair and slightly angled to the left.
  2. Breathe in through your nose and breathe out slowly through  your mouth as you stretch your right leg out to the side of the chair as far as you can without locking your knee.
  3. Breathe in again as you pull your leg back to the other leg.
  4. Continue stretching out your leg and bringing it back to the original position for 12 repetitions.
  5. Sit back on your chair and breathe in and out through your nose a few times and relax all your muscles particularly the leg muscles.
  6. Repeat steps #2 and #3 with your left leg for the same number of times.    Sit back in your chair and breathe in and out through your nose as you consciously relax the muscles of your legs.

 

Acupressure point:

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge your view if necessary.
  • You can find the acupressure point labeled B60 (High Mountains) on the outside of the ankle in the hollow between the anklebone and the Achilles tendon.
  • Press firmly on this point with your index or middle finger for between 3 and 5 minutes.  You may change legs and repeat on the other ankle if you wish.

Benefits: This potent point will reduce the swelling in feet and relieve ankle and thigh pain.  This point is also useful to combat rheumatism in the foot joints and to alleviate 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.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by filling out the form at the top right hand column.

~~~~~~~~~

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

http://www.healingtaichi.com/52-3760931-B000FFDL7O-Foot_Massage_Roller.html

~~~~~~~~~

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

~~~~~~~~~

Top 10 Best Walking Shoes:   http://www.prevention.com/best-walking-shoes-2011/

Natural remedies:  http://www.all4naturalhealth.com/get-rid-of-varicose-veins.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 #148 – Ankle and Toe Stretch, Part 8


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 one
One produces two
Two produce three
Three produce myriad things
Myriad things, backed by yin and embracing yang
Achieve harmony by integrating their energy
What the people dislike
Are alone, bereft, and unworthy
But the rulers call themselves with these terms.”

Tao Te Ching #42:1, translated at http://www.taoism.net

~~~~~~~~~

This week’s exercise stretches the thigh muscles and ankle muscles and tendons.  Be sure not to lock your knee when you stretch  your leg out to the side.  Always stretch carefully and gently while breathing slowly and thoughtfully.

 

 

Bow stance:

  1. Sit forward slightly on your chair so that you can stretch each leg out to the side comfortably.  Take a few slow breaths in and out through your nose before you begin.
  2. Breathe out as you stretch your right leg out to the side keeping your foot flat on the floor so that the outside of your ankle is stretched.
  3. Breathe in as you return your leg back to the center.  Repeat 6 to 12 times.
  4. Stretch out your left leg and repeat steps 2 and 3 for the same number of times as above.
  5. When you complete both the exercise with both legs, sit for a couple minutes and breathe in and out through your nose relaxing all yoru muscles.

Elegant Mansion:

 

(illustration from Michael Reed Gach’s book, Acupressure’s Potent Points)

  • You can find the acupressure point Elegant Mansion (K 27) just below the protrusion of the collarbone directly to the side of the breastbone.
  • Press firmly on these points with  your middle fingers for 3 to 5 minutes as you breathe in and out slowly through your nose.

Benefits: This point will strengthen the immune system, relieve chest congestion, asthma, coughing and other breathing difficulties.

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 filling out the form at the top right hand column.

~~~~~~~~~

Keep the kids in your house busy at Millicent’s blog:  http://millicentmouse.wordpress.com


~~~~~~~~~

This week’s featured product from the Healing Tai chi store:

http://www.healingtaichi.com/3-404276-B001OSC4EW-Scott_Cole_Discover_Tai_Chi_for_Back_Care_Gentle_Workout.html


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Learn about aromatherapy:  http://www.all4naturalhealth.com/aromatherapy-research.html

More exercises to relieve back pain:  http://www.prevention.com/health/health/natural-remedies/exercise-for-back-pain/article/89416d14a3731210VgnVCM10000013281eac____

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.~


Exercise #147 – Ankle and Toe Stretch, Part 7



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)

~~~~~~~~~

“Fame or the self, which is dearer?
The self or wealth, which is greater?
Gain or loss, which is more painful?

Thus excessive love must lead to great spending
Excessive hoarding must lead to heavy loss

Knowing contentment avoids disgrace

Knowing when to stop avoids danger
Thus one can endure indefinitely.”

Tao Te Ching #44, translated at http://www.Taoism.net

~~~~~~~~~

This week’s exercise will loosen your ankles, increasing the circulation to this area as well as encouraging the flow of ch’i.  Be sure to breathe in and out through your nose slowly as you do this exercise.  Don’t try to match your breath with the movements – just breathe normally.

 

  1. Sit comfortably with your back against the back of the chair allowing for the natural curve in your back (in other words, don’t tuck your hips underneath you).
  2. Begin with a few breaths in through your nose and out through your mouth.
  3. As you begin the exercise, breathe in and out through your nose only and don’t try to match your breaths with the movements of  your foot.
  4. Lift your right leg directly out in front of you.  Circle your foot clockwise 12x.  The reverse and circle your foot counterclockwise 12x.
  5. Return your right foot to the floor.  Lift your left foot and repeat #4 for the equal number of times.
  6. Lower your left foot to the floor and repeat the circles with your right and left feet the same number of times.

Bigger Stream (K 3):


(illustration from Acupressure’s Potent Points by Michael Reed Gach)

 

  • Click on the illustration above to enlarge the view.  Locate the point labeled K 3.
  • You will find the point in the hollow about midway between the inside anklebone and the Achilles tendon.
  • Press firmly on this point with your thumb for 3 to 5 minutes.  You may repeat the pressure on your other ankle if you wish.

Benefits: This effective point will relieve swollen feet  and ankle pain and will also strengthen the ankle joint.

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 filling out the form at the top right hand column.

~~~~~~~~~

Featured item from the Healing Tai Chi store:

http://www.healingtaichi.com/blended-none-B000VUYRXU-Body_Tools_Footsi_RollerFoot_Flex_Massage_Tool.html


~~~~~~~~~

Check out the new post on the blog written just for kids: http://millicentmouse.wordpress.com

~~~~~~~~~

Download your free e-book at this link:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

~~~~~~~~~

This week’s health article:  http://www.prevention.com/bouncebackfromflu/

Natural/herbal remedies:  http://www.all4naturalhealth.com/cures-for-cold-sores.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 #146 – Ankle and Toe Stretch, 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 soft and weak overcomes the tough and strong
Fish cannot leave the depths
The sharp instruments of the state
Cannot be shown to the people.”

~~~~~~~~~

We continue stretching toes and ankles in this exercise.  Again you will be sitting with your back supported by the back of your chair, spine straight but not strained and legs shoulder-width apart.  This position allows the flow of ch’i to more easily move from the lower dan tien through the legs and to the feet and ankles.

 

Leg lift ankle stretch:

  1. Take 3 to 6 breaths slowly and thoughfully in and out through your nose before beginning.
  2. Lift your right leg directly out in front of you.
  3. As you breathe out through your mouth, point your toes.  Elongate the arch of your foot – don’t scrunch up your toes!  Then pull your toes back toward your ankle to flex your foot.
  4. Continue pointing and flexing 12 times.
  5. Change legs and repeat the exercise with your right foot.

Wilderness Mound (GB 40) Acupressure Point:

  • You can find this acupressure point in the large hollow that is directly in front of the outer side of the anklebone.
  • Press slowly but firmly into this point.  Hold your finger on this point for 3 to 5 minutes breathing slowly and thoughtfully in and out through your nose.
  • Change feet if you wish and repeat the previous steps on your other ankle.

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 feature item from the Healing Tai Chi store:

http://www.healingtaichi.com/blended-3760931-B002BV9W8M-Sammons_Preston_Rehab_Fitness_Posters_Strengthening_the_Foot_and_Ankle_Joints_Model_552192.html

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Introduce your kids to the blog written just for them: http://millicentmouse.wordpress.com

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Get your free e-book here to print out or read online:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

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Health article:  http://education.jhu.edu/newhorizons/strategies/topics/Keeping%20Fit%20for%20Learning/differently_abled.html

Natural remedies:  http://www.all4naturalhealth.com/arthritis-natural-treatment.html

Video of seated exercises (please note-you can practice this exercise lying on your bed rather than on the floor):

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.~