Exercise #156 – Relaxing and Loosening the Shoulders, Part 1

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…the award-winning blog of seated Tai chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

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“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 #7:2, translated at www.Taoism.net


In this exercise, we’re moving down from the neck and head to concentrate on the shoulders.  If you have an injury or have had surgery recently, please consult your physician before trying this exercise.  As always, move through the shrugs and circles gently and slowly at first until you know how the movements will effect your joints and muscles.

Shoulder shrugs and circles:

  1. Begin sitting with your back straight, feet flat on the floor, shoulder-width apart.  Breathe in through your nose and out through your mouth slowly for 6 breaths before you begin.
  2. As you breathe in through your nose, lift your shoulders toward your ears.  Breathe out through your mouth and drop your shoulders.  Shrug and drop 12 times.
  3. Circle your shoulders to the back 12 times as you breathe normally in and out through your nose.  Don’t try to match your breaths to the shoulder rolls.
  4. Now, circle your shoulders forward for the same number of times.  Continue breathing in and out through your nose only without matching the breaths to the shoulder movements.
  5. You can use this relaxing exercise any time throughout the day when your neck and shoulders begin to feel tense or sore.

Heavenly Rejuvenation (TW 15)

  • If necessary, click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • You can find the acupressure point labeled TW 15 one inch below the top of the shoulder midway between the base of the neck and the end of the shoulder.
  • Press firmly on this point for no less than a full minute.  You may bend both arms back and put pressure on this acupressure point on both shoulders at the same time 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.


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Natural Remedies:  http://www.all4naturalhealth.com/atherosclerosis-treatment.html

Health Article:  http://www.prevention.com/health/nutrition/healthy-eating-tips/diet-foods-and-healthy-fats/article/678788dc78803110VgnVCM10000013281eac____

Exercise Video: 

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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