Exercise #34 – Stretching the Torso III

“Being and non-being create each other.
Difficult and easy support each other.
Long and short define each other.
High and low depend on each other.
Before and after follow each other.”

Tao Te Ching #2, Translated by S. Mitchell 


 HEALING T’AI CHI Exercise #34

 This is the third exercise in the torso stretch series.  Remember to move slowly and gently when performing any of these exercises.  Always match your breathing to the movements as well.  When moving from side to side or side to center, always make each of these changes on an exhalation not while inhaling.  Don’t forget…if you have any questions about these exercises, type the question in the comment section below.  I’ll do my best to answer you on the next posting.

 Exercise #34 – Stretching the Torso #34

Benefits – This exercise will loosen the muscles of your torso, stretching the muscles along your sides and in your arms.

Posture – Sit with your hips tucked under, back supported by the back of your chair.  Make sure your legs are shoulder-width apart, feet flat on the floor.

  1. Begin by taking in a slow breath as you interlace your fingers.  Breathe out and raise your hands above your head, palms to the ceiling.
  2. Breathe in again and then, as you exhale, lean to your left side.  Breathe in and out again and lean further to the side.  On the 3rd set of breaths, lean still further to the side.
  3. Breathe in one more time.  On the exhalation, return to the center and lean to your right.
  4. Repeat the above steps to the right.
  5. Repeat all of the above from side to side for a total of 4 leans, 2 to each side alternating.


At this time of the year it is especially important to guard against colds and the flu.  The pressure point, Outer Gate, described below will build up  your resistance to these illnesses.



  • Locate this potent point 21/2 finger widths above the outer wrist crease between the two forearm bones.  On the illustration to your left, this point is labeled TW5.
  • Hold your finger at this point on each arm for at least 60 second.  Repeat as often as necessary throughout the day.


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 article:  http://drbenkim.com/blood-circulation-arms-hands.html

Other Related Health Topics and Fitness Products:

·     http://www.bottomlinehealth.com


Other Informative Sites and Blogs:

·     http://callierlibrary.wordpress.com

·     http://discoverandrecover.wordpress.com

·     http://www.post-polio.org



·     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.~

3 thoughts on “Exercise #34 – Stretching the Torso III

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