Exercise #49 – Scholar Opening Scroll


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Welcome to

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Healing T’ai Chi

 An award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

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 “Giving birth and nourishing,
having without possessing,
acting with no expectations,
leading and not trying to control:
this is the supreme virtue.”

Tao Te Ching, #10, translated by S. Mitchell

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Benefits – This exercise will slim your waist and sculpt the muscles of your arms.

Posture – Sit with your back against the back of your chair, hips tucked slightly under you.  Your feet should be flat on the floor,  shoulder-width apart.   Hold your head high but without straining.  Roll your shoulders slightly forward.

  1. Breathe in slowly, raise your arms in front of your chest, hands touching.  Your hands should be fisted with your thumbs on the inside.
  2. Breathe out very slowly as you twist to your left.  Push your left fist upward and your right fist down as though you are unrolling a scroll.
  3. Breathe in again and turn back to the center bringing your fists back together.
  4. Breathe out very slowly and twist to your right.  Press your right fist upward and your left downward.
  5. Breathe in slowly and return to the center.
  6. Continue repeating turning from side to side for a total of 6 to 12 repetitions.

li14-and-gb20Use the acupressure point, Outer Arm Bone (LI14) to enhance your exercise session and release any tension in your arms and shoulders that might have built up during Scholar Opening Scroll.

 

 

  • Find this point on the outside of your arm about a third of the way down from the top of the shoulder. 
  • Press firmly just below the muscle band right below the shoulder for at least 60 seconds.

Benefits:  This effective pressure point will relieve aching in your arms, shoulder tension or a stiff neck.

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 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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 This week’s featured blog:  http://discoverandrecover.wordpress.com

 

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

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Free e-book below.  Open here or click on the link to Scribed to print out for your convenience.

 

~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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