Exercise #106 – Exercise and Strengthen Your Back, Part 4



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)


“The highest goodness resembles water
Water greatly benefits myriad things without contention
It stays in places that people dislike
Therefore it is similar to the Tao.”
Tao Te Ching #8, translated by www.Taoism.net


In this exercise we will gently stretch the muscles of the torso as we lean from side to side.   It is beneficial for flexing the spine, will help to reduce your waist and will stimulate the internal organs.  We’ll keep our arms low again, directly in front of the chest.


 Side leans with lowered arms:

  1.  Sit as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips under slightly so that your back is fully supported by the back of your chair.
  2. Lift your arms in front of your chest, lace your fingers and twist your arms so that your palms are facing away from you.(We’re going to change our breathing in this exercise to reverse or prebirth breathing.  So, as you breathe in through your nose, tighten your diaphragm instead of expanding it during this exercise.)
  3. Breathe in , then lean slightly to your left as you expel a small breath.  Lean a little further and release a little more of the breath.  Lean still further (be careful not to lean too far) and release the rest of the breath.
  4. Breathe in again then breathe out in one continuous breath as you return to an upright position.
  5. Repeat the steps above leaning to the right this time.  If possible, repeat for a total of 6 times on each side, alternating left and right.

 Healing ear points:

  • Click on the illustration above to enlarge the view.
  • Locate the spine area which is a light yellow line.  find the green circle labeled “thoracic vertebra“.
  • Massage on this point for 60 seconds and then press firmly on it for another full minute. 
 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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