Exercise #103 – Energize and Strengthen Your Back, Part 1



Welcome to

Healing T’ai chi

…the award-winning blog of  seated T’ai 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 Ching #14, translated by www.Taoism.net


For the next several postings, we will be doing exercises that will benefit your upper and lower back.  These exercises will stretch the muscles of your back, open up the vertebrae to allow energy to flow through unimpeded, and relieve tension and pain.


Torso Stretch:

  1. Breathe in through your nose, lace your fingers together and, as you breathe out, lift your arms above your head.   In other words, stretch your arms but leave a slight bend at the elbows.
  2. Breathe in slowly again and stretch your torso upward as you breathe out.  Stay in that position as you breathe in again.
  3. Breathe out slowly and stretch upward further.
  4. Breathe in again and then quickly release the ch’i that has been trapped by the twist in your arms.  Breathe out and slowly lower your arms in time with your exhalation.
  5. Repeat one more time and then rest your arms as you breathe in and out slowly and thoughfully.

Ear Points:


  • Click on the illustration above to enlarge the view.  Look for the yellow line that represents the spine.  Choose one spot on that line to use each time you practice the exercise above.
  • Massage on that spot and then press firmly on it for a full minute.   If you wish, you can repeat the massage and presure on your other ear as well.
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.


This week’s featured site/blog:


Featured video (the featured exercise could be performed while sitting as long as the tubing is adjusted to the height of the chair):


Find great deals on home exercise equipment at the 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.~

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