Exercise #35 – Trunk Rotations


 

 “Know the personal,
yet keep to the impersonal:
accept the world as it is.”

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Healing T’ai Chi Exercise #35

 

Now that we’ve stretched the trunk, we will loosen our hip joints and tighten our abdominal muscles.  During this exercise, concentrate on the energy moving upward from your lower dan tien. 

 

Exercise #35 – Trunk Rotations

Benefits – This exercise will loosen your hip joints, stretch the muscles of the back while reducing your waistline and tightening your abdomen.

Posture – Sit upright. feet flat on the floor, shoulder-width apart.  Tuck your hips slightly under so that your back is flat against the back of your chair.

 

 

 Illustration by Jane Ramsey

  1. Begin with your hands resting on your thighs.
  2. Breathe in slowly, expanding your diaphragm.
  3. Begin breathing out slowly as you bend toward your thighs and tighten your abdomen.
  4. Rotate your trunk from right to left, breathing in again as you reach the end of the arc.
  5. Continue circling to your right at least 6 times.
  6. Reverse the direction of your rotation from left to right again for at least 6 rotations. 

 

 
Use this illustration from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points, to find the pressure point described below.  This point is useful for many back problems.

 

 

 

  • Find this useful pressure point 2 finger widths below your belly button.
  • Press firmly on this point for a full minute.  Use as often as necessary. 
Benefits: This point will relieve lower-back pain and will strengthen abdominal muscles.

 

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.

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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.~

 

 

 

 

 

 

 

 

 

 

 

 

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