Exercise #105 – Energize and Strengthen Your Back, Part 3

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)


“Heaven and Earth are everlasting
The reason Heaven and Earth can last forever
Is that they do not exist for themselves
Thus they can last forever
Therefore the sages:
Place themselves last but end up in front
Are outside of themselves and yet survive
Is it not due to their selflessness?
That is how they can achieve their own goals.”
Tao Te Ching #7, translated by www.Taoism.net


In this posting, we will be practicing side leans with arms held in front of the chest rather than overhead.  Determine what height is most comfotable for your arms and shoulders.  You may, of course, lace your hands, turn your palms to the ceiling as we have done in previous exercises if you prefer.


Side leans with low arms:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart, hips tucked under so that your back is fully supported by the back of  your chair.
  2. Breathe in slowly, lace your fingers and turn your palms away from you.
  3. Lean slightly to your left and release part of your breath.  Lean over a bit more and breathe out a little more.  Then, lean over as far as it is safe for you to go and release the rest of your breath.
  4. Repeat steps 2 and 3 to your right.
  5. Repeat all at least one more time.

Healing ear points:



  • Click on the illustration above to enlarge the view.
  • Find the “spine” area and select one of the points on tha yellow line.
  • Massage on this point for a full minute.  Press firmly on this same point for another full minute.  You may change ears and repeat.
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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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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