Exercise #108 – Energize and Strengthen Your Back, Part 6



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 Healing Tai Chi Store)


“There is something formlessly created
Born before Heaven and Earth
So silent! So ethereal!
Independent and changeless
Circulating and ceaseless
It can be regarded as the mother of the world.”
Tao Te Ching #25, translated by www.Taoism.net


This week’s exercise will loosen your hip joints, stretch the muscles of your back, reduce your waistline and tighten your abdomen.  Keep your back slightly rounded as you circle your upper body so that energy can travel unimpeded through your spine.


Trunk rotations: 

  1. Sit as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.
  2. Breathe in through your nose, expanding your diaphragm.
  3. Begin exhaling through your mouth as you circle your trunk to the right, keeping your back slightly rounded.
  4. Halfway through the rotation, breathe in again through your nose as you return to the upright position.
  5. Repeat 6 rotations to your right and then 6 more to your left.  If at any time,  you become dizzy, do not continue with the exercise.

Spine reflexology point:

  • Click on the illustration to enlarge the view.  Look for the point marked “Spine” on the inside of the bottom of your foot about a third of the way from your heel to your toes.
  • Massage briskly on this point for a full minute.  Then press firmly on this point for another 60 seconds.  You may change feet and repeat 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.


This week’s featured blog/site:


Featured video:


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.~


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s