Exercise #159 – Relaxing and Loosening the Shoulders, Part 4


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)

~~~~~~~~~

“There is no crime greater than greed
No disaster greater than discontentment
No fault greater than avarice
Thus the satisfaction of contentment
is the lasting satisfaction.”

Tao Te Ching #46:2, translated at www.taoism.net

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In this week’s exercise, we’ll be stretching the shoulders with arms bent at a 90 degree angle.  If you experience any pain or extreme discomfort, stop this exercise and go back to any of the previous exercises for shoulders that you could tolerate.

  1. Sit as usual with your feet shoulder-width apart flat on the floor.
  2. Move away from the back of your chair so that you are sitting toward the edge of it as far forward as possible.  Sit only as far forward as is safe.
  3. Bend your arms so that your forearms are parallel with the floor and your elbows are bent.
  4. Press your arms behind you squeezing your shoulder blades together.  Release and then repeat again for a total of 3 to 6 times.
  5. Keeping your arms bent with your forearms parallel to the floor, bring your elbows in front of you until they touch (if possible).  Repeat the forward squeeze also for 3 to 6 times.

Heavenly Rejuvenation (TW 15)

  • Click on the illustration from Michael Reed Gach’s book, Acupressure’s Potent Points, if necessary to enlarge your view.
  • Locate the point labeled TW 15. 
  • Press firmly on this point on one shoulder or on both shoulders at the same time if you prefer.  Hold for at least a full minute but preferably for 1 to 3 minutes as often as necessary to release stiffness in the shoulders.

Benefits:  This point will relieve muscular tension in the shoulders, a stiff neck or shoulder 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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 Keep the kids busy at Millicent’s blog:  http://millicentmouse.wordpress.com

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

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This week’s natural remedy:  http://www.all4naturalhealth.com/sunburn-remedies.html

All about allergies:  http://www.prevention.com/summerallergens/index.shtml

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 #157 – Relaxing and Loosening the Shoulders, 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 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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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.

Shoulder Stretch:

  1. Pull your chair up to a table so that your back is to the table.
  2. Breathe in and out through your nose slowly and thoughtfully about 6 times before you begin.
  3. 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.
  4. With your left hand  gently push your right shoulder forward and downward.
  5. Breathe in again and repeat with the same shoulder at least 6 times.
  6. 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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Visit the blog just for kids:  http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/shop.php?k=tai+chi+in+a+chair+ebook&x=0&y=0

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Health Article:  http://www.prevention.com/cda/expertblog/community/?plckController=Blog&plckBlogPage=BlogViewPost&newspaperUserId=122629aa-dda0-4056-aded-090e2b328562&plckPostId=Blog%3a122629aa-dda0-4056-aded-090e2b328562Post%3a781fe55b-c55d-4d99-a3ac-2e67af402627&plckScript=blogScript&plckElementId=blogDest 

Natural Remedies:  http://www.all4naturalhealth.com/herbal-allergy-relief.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 #156 – Relaxing and Loosening the Shoulders, 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)

~~~~~~~~~

“Therefore the sages:
Place themselves last but end up in front
Are outside of themselves and yet survive
Is it not due to their selflessness?
That is how they can achieve their own goals.”

Tao Te Ching #7:2, translated at www.Taoism.net

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In this exercise, we’re moving down from the neck and head to concentrate on the shoulders.  If you have an injury or have had surgery recently, please consult your physician before trying this exercise.  As always, move through the shrugs and circles gently and slowly at first until you know how the movements will effect your joints and muscles.

Shoulder shrugs and circles:

  1. Begin sitting with your back straight, feet flat on the floor, shoulder-width apart.  Breathe in through your nose and out through your mouth slowly for 6 breaths before you begin.
  2. As you breathe in through your nose, lift your shoulders toward your ears.  Breathe out through your mouth and drop your shoulders.  Shrug and drop 12 times.
  3. Circle your shoulders to the back 12 times as you breathe normally in and out through your nose.  Don’t try to match your breaths to the shoulder rolls.
  4. Now, circle your shoulders forward for the same number of times.  Continue breathing in and out through your nose only without matching the breaths to the shoulder movements.
  5. You can use this relaxing exercise any time throughout the day when your neck and shoulders begin to feel tense or sore.

Heavenly Rejuvenation (TW 15)

  • If necessary, click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • You can find the acupressure point labeled TW 15 one inch below the top of the shoulder midway between the base of the neck and the end of the shoulder.
  • Press firmly on this point for no less than a full minute.  You may bend both arms back and put pressure on this acupressure point on both shoulders at the same time if you wish.


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-none-B003O3MTM2-The_99_Most_Essential_Relaxing_Classics_Amazon_Exclusive.html

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For the kids  –   http://millicentmouse.wordpress.com

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Natural Remedies:  http://www.all4naturalhealth.com/atherosclerosis-treatment.html

Health Article:  http://www.prevention.com/health/nutrition/healthy-eating-tips/diet-foods-and-healthy-fats/article/678788dc78803110VgnVCM10000013281eac____

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.

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.

~~~~~~~~~

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

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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.

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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-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 #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

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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.

~~~~~~~~~

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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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

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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.

~~~~~~~~~

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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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

~~~~~~~~~

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.

~~~~~~~~~

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 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.

~~~~~~~~~

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