Exercise #110 – Energize and Strengthen Your Back, Part 8



Welcome to

Healing T’ai Chi

…the award-winning blog of seated Qigong and T’ai chi 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 Tao that can be spoken is not the eternal Tao
The name that can be named is not the eternal name
The nameless is the origin of Heaven and Earth
The named is the mother of myriad things.”
Tao Te ching #1, translated by www.Taoism.net

 This exercise is beneficial for all of the spine but particularly to relieve lower back pain.   The Featured video linked below follows a similar pattern of opening and stretching the spine for those who are able to get down on the floor and on hands and knees.  If you are unable to put pressure on  your knees, use just the seated version but if you can do either of them, try alternating the seated and the hands-and-knees versions.

Forward leans with toe grabs: 

  1. Begin sitting as usual with your back supported fully by the back of your chair, feet shoulder-width apart and hips tucked under.
  2. Breathe in slowly and thoughfully through your nose allowing your diaphragm to expand.
  3. Roll downward so that your spine is “open” to allow the flow of energy through the vertebrae as you breathe out through your mouth.
  4. Grab hold of your toes and pull them back toward your ankles as you arch your back slightly and breathe in again.  Remain in that position for another breath.  Breathe in again and then hunch your back again and roll back to an upright position.
  5. Repeat the exercise for a total of 6 times if possible.  If you get dizzy at any point, stop.

Reflexology point:

  • Click on the CirclesofLight.com illustration above to enlarge the view.
  • Find the point marked “Sciatic Nerve” in the middle of the red band close to the heel.
  • Massage with a circular movement for 60 seconds and then press firmly on the point 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.


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.~





2 thoughts on “Exercise #110 – Energize and Strengthen Your Back, Part 8

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