Exercise #168 – Sciatica Exercises Lying Down, Part 6

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.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“The Tao of Heaven:
Does not contend and yet excels in winning
Does not speak and yet excels in responding
Is not summoned and yet comes on its own
Is unhurried and yet excels in planning
The heavenly net is vast
Loose, and yet does not let anything slip through.”

Tao Te Ching #73:3, translated at http://www.taoism.net


We’re continuing exercises for sciatica and the lower back.  For some sitting in a chair will work best; for others, lying on your bed might be the more effective and safer way to practice.  Remember to check with your physician before trying any of these exercises regardless of where or how often you decide to do these stretches.

Reverse fly:

  1. This exercise calls for the use of weights in both hands.  if you don’t have a pair of weights, use the same size cans of fruit or vegetables just as long as you can hang on to them.  You don’t want to drop the cans on your foot!
  2. Sit either in a chair or on the edge of your bed.  Breathe in slowly through your nose and out slowly through your mouth for 3 to 6 times in a very relaxed way.
  3. Begin bent over your legs with the back straight and arms holding the weights hanging down alongside your legs.
  4. Breathe in slowly through your nose as you lift your arms to shoulder level and squeeze your shoulder blades together.  Keep your elbows slightly bent.
  5. Return your arms to the beginning position as you breathe out slowly through your mouth timing the breaths in and out with the movement of your arms.
  6. Before repeating, check the position of your back to make sure you aren’t collapsing over your legs.  You will feel some pressure in your abdominals from being in this position.
  7. Repeat at least 3 times during your first session.  After you’re comfortable with the exercise, begin increasing the number of repetitions.

Bigger Stream (K3)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, if necessary to enlarge your view.
  • Press firmly on this point for no less than a full minute.  If it is uncomfortable for you to get to this point, sit in a chair or on your bed and cross one leg over the other so the acupressure point will be easier to reach.
  • You can press on this potent point on both ankles or just one of them.  This point can be used often during the day.

Benefits:  Use this acupressure point to relieve swollen feet, ankle pain, menstrual cramps, earaches and for lower back pain.

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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Keep the little ones busy this summer at Millicent’s blog: http://millicentmouse.wordpress.com


This week’s featured item from the Healing Tai Chi Store:



Health article:  http://www.organicsoul.com/music-for-healing-how-music-therapy-supports-good-health/

Guest article:  http://healing.about.com/od/painmanagement/a/back-pain-therapies.htm?nl=1

Exercise video (please click on the link below):


Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://www.healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Tai Chi in a Chair ebook:   http://www.healingtaichi.com/blended-none-B0051U9N4S-Tai_Chi_in_a_Chair.html

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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