Welcome to Healing T’ai Chi
…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.
“A good commander achieves result, then stops
And does not dare to reach for domination
Achieves result but does not brag
Achieves result but does not flaunt
Achieves result but is not arrogant
Achieves result but only out of necessity
Achieves result but does not dominate.”
These exercises are designed to strengthen your shoulder muscles. You may use weights to increase the amount of benefit from the arm swings but use caution. If you have recently undergone surgery on your shoulder, consult with your physician before beginning this exercise and especially if you plan to use weights.
Sit as usual with your feet flat on the floor shoulder-width apart, back supported by the back of your chair. For this exercise, it might be best to sit in a chair without arms.
Begin with a breath in through your nose. Then, swing one arm back slowly, return to the center and then swing your arm to the front slowly and return to the center, then out to the side and pause and return to your starting position. Continue to breathe in and out through your nose only but don’t try to match your breaths with your arm swings.
Repeat the front and back swing and then the side swing for a minimum of 6 sets.
Change arms and repeat steps #2 through #4.
Stop and rest. If you feel up to repeating the exercise with each arm once again, do so. But, don’t overdo it with too many repetitions.
Gates of Consciousness (GB 20):
Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
Use both hands so you can press firmly on these two points. Hold for a full minute.
You may use this point as often during the day as necessary.
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.