Exercise #107 – Energize and Strengthen Your Back, Part 5



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)


 This exercise opens your spine so that the ch’i can flow freely up your back.  Ordinarily, the exercise is done by “rolling” downward so that you are leaning over with your head between your knees.  If this position makes you dizzy, it is possible to modify the movement and simply arch your back , bending your head down to a comfortable and safe level.

Opening the Spine:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart, back fully spported by the back of your chair.
  2. Breathe in slowly through your nose, expanding your diaphragm.  Bend over by “rolling” your spine vertebra by vertebra starting with the lower part of your spine as you breathe out through your mouth.
  3. Continue to roll downward to a comfortable level.  Then breathe in and roll back up keeping your back bent over as you return to your original position.
  4. Continue rolling downward and rolling back up again for a minimum of 6 repetitions.
  5. If you get dizzy at any point, stop.  You may be able to adjust how far you bend over to a comfortable level but, if not, skip this exercise.

 Reflexology Points:

  • Click on the illustration above to enlarge the image.
  • Find the “Upper Back” point and the “Lower Back” point.  Use either or both of those points.
  • Massage the area(s) for a full minute and them press firmly for another 60 seconds.
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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