Exercise #104 – Energize and Strengthen Your Back, Part 2



Welcome to

Healing T’ai Chi

…the award-winning blog of T’ai chi and Qigong seated 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)


“Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return.”
Tao Te Ching #16, translated by www.Taoism.net


Twisting from the waist is the most effective means of “popping” stored energy and spreading it throughout the whole body.  In this exercise, we will be twisting the waist as we did in a previous exercise but will keep the arms in front of the chest instead of overhead.  This will be particularly helpful for people who have limited mobility in their shoulders.


Waist twists:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips under you so that your back is flat against the back of y our chair.
  2. Breathe in through your nose slowly and, as you do, raise your arms in front of your chest, fingers laced.    Twist your arms so that your palms are facing away from you.
  3. As you begin to breathe out slowly through your mouth, twist slightly to your left.   Stop for a moment and hold your breath.  Twist a little further to your left, releasing more breath.
  4. Stop for a moment again, holding your breath.  Twist as far as possible and release the rest of your breath.
  5. While in that position, breathe in.  Exhale in one continuous breath as you turn back again facing front.
  6. Repeat the steps above to your right.  when you return to the front, repeat the twists to the left.  Continue alternating sides for a total of 6 twisting sets to each side (or a total of 12).

Healing ear points:


  • Click on the illustration above to enlarge it.  Locate the point for the shoulder joint
  • Massage firmly on the point for about a minute.  Then hold your finger on the point for another full minute.  You may repeat on the other ear if you wish.
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.


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~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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