Exercise #33 – Stretching the Torso II



“Be like the forces of nature:
when it blows, there is only wind;
when it rains, there is only rain;
when the clouds pass, the sun shines through.”

Tao Te Ching, #23, Translated by S. Mitchell



Healing T’ai Chi Exercise #33


This is the second in the series of torso stretches.  This time we will be loosening lateral muscles by twisting to each side.  Remember to always do your exercises in a relaxed way.  Twist slowly and gently, increasing the stretch with each breath.


Benefits – This exercise will stretch the muscles of your torso and waist, trimming your waistline and upper abdominal area.

Posture – Your posture remains the same as in the previous exercises.  Sit upright, hips tucked under with your feet flat on the floor, shoulder-width apart.


  1. Begin with your hands resting on your thighs.  Take a slow breath in and out.
  2. Lace your hands and breathe in again.  As you breathe out, lace your hands and lift your arms above your head.
  3. Breathe in again and as you breathe out, twist to your left side.
  4. Breathe slowly in and out in that position.  Take another breath and twist a little further to your left on the exhalation. 
  5. Repeat the step above twisting still further to your left for two more times.  In other words, you will be twisting gradually further to the left in conjunction with three inhalation/exhalations. 
  6. After the last in-and-out breath, breathe in once again and twist to your right on the exhalation.
  7. Repeat the steps above to the right side.  When you finish, turn back to the center and slowly lower your arms as you exhale.




Try the pressure point, Jumping Circle (GB30), in conjunction with the exercise above.  The illustration on the left is taken from the wonderful book, Acupressure’s Potent Points by Michael Reed Gach. 


  1.  1. Locate this pressure point in the center of your buttocks behind the   prominent part of your upper thigh bone.

2. Apply firm and steady pressure on this point for at least 60 seconds on both sides as often as necessary.


Benefits: Use this point whenever you are feeling frustrated or irritable.  This point is also beneficial for relieving sciatica, lower back pain and rheumatism.


~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 water appropriate for your condition.~




 This week’s featured blog: http://leisureguy.wordpress.com/2008/09/30/eating-animal-fat-is-good-for-you/



Other Related Health Topics and Fitness Products:


Other Informative Sites and Blogs:

·     http://callierlibrary.wordpress.com

·     http://discoverandrecover.wordpress.com

·     http://www.post-polio.org

·     http://www.bottomlinehealth.com

·     http://www.dsusa.org

·     http://www.americanheart.org

·     http://www.msassociation.org

·     http://www.padcoalition.org

·     http://www.diabetes.org

·     http://www.arthritis.org

·     http://www.breastcancer.org



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


2 thoughts on “Exercise #33 – Stretching the Torso II

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