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)

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“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

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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.

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


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

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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

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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.

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Featured item from the Healing Tai Chi store:

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


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

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Download your free e-book at this link:

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

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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.”

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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.

~~~~~~~~~

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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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:

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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.

~~~~~~~~~

~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 #145 – Ankle and Toe Stretch, 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)

~~~~~~~~~

“High virtue is not virtuous
Therefore it has virtue
Low virtue never loses virtue
Therefore it has no virtue
High virtue takes no contrived action
And acts without agenda
Low virtue takes contrived action
And acts with agenda
High benevolence takes contrived action
And acts without agenda
High righteousness takes contrived action
And acts with agenda
High etiquette takes contrived action
And upon encountering no response
Uses arms to pull others.”

Tao Te Ching #38:1, translated at www.Taoism.net

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In the next several posts we continue to concentrate on flexing, stretching and strengthening our feet and ankles.  You may have to sit slightly forward on your chair for this exercise in order to press the ball of your foot firmly on the floor.  Continue to sit up straight, however, and don’t forget to breathe in and out slowly and thoughtfully throughout the exercise.

Arch strengthening:

  1. Sit as usual with your feet shoulder-width apart, feet flat on the floor.  Take a couple centering breaths before you begin the exercise.
  2. Slide forward on your chair if necessary to press firmly on the floor and roll up on to the ball of your right foot as you breathe in through your nose.  Hold for a second then bring your heel back to the ground and lift your toes off the floor pulling them back toward  your leg as far as possible, breathing out through your mouth.
  3. Continue alternating rolling onto the ball of your foot and rocking back onto your heel for 12 repetitions.  Then, change feet and repeat with your left foot.  Don’t forget to breathe in time with the movements of your foot.

Acupressure point:

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

  • Locate the acupressure point labeled, B 62 which is called Calm Sleep. It can be found at the hollow immediately beneath the outer anklebone.
  • Press firmly on this point for 1 to 3 minutes while you breathe in and out through your nose slowly and thoughfully.

Benefits: Use this acupressure point to relieve foot and ankle pain and for insomnia.

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

http://www.healingtaichi.com/blended-404276-B000A0LAN6-Sitting_Fit_Anytime_Easy_Effective_Chair_Yoga_DVD.html

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A ballet blog of learning and activities just for kids: http://millicentmouse.wordpress.com

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Healthy recipes:  http://www.prevention.com/diabetespasta/

Natural/herbal remedies:  http://www.all4naturalhealth.com/diabetes-herbs.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 #144 – Ankle and Toe Stretch, Part 3


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 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.”

Tao Te Ching, #40, translated at www. Taoism.net

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In this exercise we continue working on strengthening and stretching the muscles of the ankles, feet and toes.  You may need to move slightly forward on your chair but try to remain relaxed, breathing in and out through your nose slowly, and concentrate your energy on the working foot.

The Inchworm Exercise:

  1. Sit with your feet flat on the floor, shoulder-width apart, hips tucked slightly under you.  Breathe in and out through your nose slowly and thoughfully for about 6 breaths.

  2. Lay a towel flat on the floor lengthwise in front of you.  This can be a bath towel or a hand towel ( the bath towel will be more of a challenge because of its size).

  3. Using your right foot, start at the end closest to you and begin “scrunching” the towel like an accordion using only your toes until you reach the farther end of the towel.  Lay the towel out again and repeat twice more.

  4. Change feet and repeat for a total of 3 times with your left foot.

Illuminated Sea (K6):

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

  • Find the acupressure point labeled K6 on the illustration above.  It is about 1 thumb width below the inside of the anklebone.
  • Press firmly on this point for no less than a full minute.  You may change legs and repeat on your other ankle if you wish.
  • This effective point relieves swollen ankles and pain in the ankle and heel.

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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This week’s featured item from the Healing Tai Chi Store – music to use for Tai Chi or just relaxing:

http://www.healingtaichi.com/4-301668-B001F0TOYC-Cloud_Hands.html

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A blog just for kids: http://millicentmouse.wordpress.com

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Health article:  http://www.sciencedaily.com/releases/2011/01/110121144007.htm

Natural remedies:  http://www.all4naturalhealth.com/varicose-veins-treatments.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 #143 – Ankle and Toe Stretch, 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)

~~~~~~~~~

“If one wishes to shrink it
One must first expand it
If one wishes to weaken it
One must first strengthen it
If one wishes to discard it
One must first promote it
If one wishes to seize it
One must first give it
This is called subtle clarity.”

Tao Te Ching #36:1, translated at www.Taoism.net

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In this week’s exercise, we will be stretching and strengthening virtually all the muscles of the toes, feet and ankles.   You will need to sit slightly forward in your chair to do this exercise but remember to still sit with your spine straight.  These exercises come from an online article of Prevention magazine.

 

The Crane:

  1. You will need 5 pairs of rolled up socks.  Put them on the floor directlyto the right of your right foot.
  2. Sit toward the edge of your chair with your legs shoulder-width apart.  Breathe in and out slowly through your nose a few times before beginning the exercise.
  3. Now, pick  up each pair of socks with the toes of your right foot and form a new pile of socks near your left foot so that you will have moved them approximately 12 inches from right to left.
  4. Push the socks to the left of your left foot and continue using your left foot move the socks once again to your right foot.
  5. Repeat the whole set at least twice more.

High Mountains acupressure point:

  • On the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, find the point marked “B 60″.
  • Check to be sure that your finger is pressing on a point on the outside of your ankle (opposite Bigger Stream, B 60).
  • Press firmly on this point for 1 to 3 minutes.  you may change ankles and repeat.

Benefits: This point will help to relieve swollen feet, ankle, thigh and lower back pain as well as rheumatism in the foot joints.

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 in your house busy at Millicent’s blog:

http://millicentmouse.wordpress.com

~~~~~~~~~

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

http://www.healingtaichi.com/27-404276-B000XEFQHA-Chi_Kung_The_Healing_Workout_with_Dr_Jerry_Alan_Johnson.html

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10 low-cost casserole recipes: http://online.prevention.com/casseroles/

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

Exercise video (click on the link):  http://www.ehow.com/video_4952953_chair-yoga-seated-cat-cow.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.

~~~~~~~~~

~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 #142 – Ankle and Toe Stretch, Part 1


 

 

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 is empty
When utilized, it is not filled up
So deep! It seems to be the source of all things.”

Tao Te Ching #4:1, translated at www.Taoism.net

~~~~~~~~~

In the next few weeks, we will be working on stretching and strengthening legs, feet and ankles.  In this first exercise, you will be stretching the muscles of your feet and ankles at the same time.  As usual, be cautious when you practice these movements.   Carefully test the foot positions and your stability on your chair before beginning the full exercise.  If you believe this is a safe exercise for you to do, then go ahead.  Otherwise, skip this exercise and go back to previous posts for your exercise session.

Top of the foot stretch:

  1. Begin sitting as usual with your legs shoulder-width apart, relaxed but upright.  Take a couple slow breaths before  you begin.
  2. Turn sideways on your chair so that you can extend a leg behind you.
  3. Turn your foot over so that the top of your foot is resting on the floor.  If that is too painful, use a small pillow underneath your foot to cushion it.
  4. Slide your leg forward to approximate a kneeling position sitting back on your legs (as much as possible while sitting on a chair instead of on the floor).
  5. Press down on the top of your foot as you breathe in and out slowly through your nose for a few seconds, pressing down and releasing alternately.
  6. Change feet and repeat steps 2 through 5.

 Acupressure point:

  • On the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, locate the acupressure point labeled K3 (Bigger Stream).
  •  This point can be found in the hollow midway between the inside ankle bone and the Achilles tendon at the back of the leg.
  • Press firmly on this point for one to three minutes while breathing slowly in and out through your nose.

Benefits:  Michael Reed Gach warns that  “this acupressure point should not be strongly stimulated after the 3rd month of pregnancy”.  This point relieves swollen feet, strengthens the ankle joint and alleviates ankle 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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Signup to receive each new post dirrectly to your email inbox by filling out the form in the upper right-hand column.

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This week’s featured item now on sale at the Healing Tai Chi store:

http://www.healingtaichi.com/26-1000-1556439431-In_an_Unspoken_Voice_How_the_Body_Releases_Trauma_and_Restores_Goodness.html

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Keep the kids busy with information, videos and pictures to color at Millicent’s blog: http://millicentmouse.wordpress.com

~~~~~~~~~

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.

~~~~~~~~~

Natural remedieshttp://www.all4naturalhealth.com/varicose-veins-treatments.html

Make your own healthy snacks:    http://www.prevention.com/health/cook/everyday-recipes/make-your-own-energy-bars/article/591fcbd376d1c210VgnVCM10000030281eac____

This week’s featured 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.~