Exercise #187 – Arthritis Exercises and Acupressure Points, Part 3


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…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

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Seated Taiji and Qigong

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

Paperback: £15.99 / $24.95

February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD

To preorder your copy, click on the following link:



“Let the people have no cunning and no greed
So those who scheme will not dare to meddle

Act without contrivance
And nothing will be beyond control.”

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


This week we’re going to return to the side to side head tilts with the addition of head circles clockwise and counterclockwise.  Be very careful particularly when  you are doing an exercise that involves the neck.  Move slowly and pay attention to the breathing to ensure that you don’t strain your neck.  As always, consult your health care practitioner before beginning any new exercise.  It is especially important in this case if you have had a recent injury to your neck or have had surgery on your neck any time in the past.

Side-to-side head tilts with circles:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Make sure that your back is fully supported by the back of your chair.
  2. Breathe in an out through your nose slowly and thoughtfully about 6 to 12 times before you begin.
  3. Begin by breathing in through your nose.  Then as you breathe out, lower your head toward your right shoulder.
  4. Circle your head counterclockwise from right to left, breathing out as you tilt and circle.  When you reach the halfway point of the semi-circle, begin breathing in again as you raise your head to the upright position.  (Do not circle your head to the back.)
  5. Continue circling right to left for a total of 6 circles.
  6. Now, let your head tilt toward your left shoulder and circle left to right or clockwise. Breathe out as you tilt and begin the circle then breathe in as you return your head to the upright position.
  7. Continue circling for a total of 6 circles.

 Outer Gate (TW 5) acupressure point:

  •  Locate the acupressure point labeled TW 5 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point that is located about 2 1/2 finger-widths above the wrsit crease on the outside of the forearm midway between the two large bones of the arm.  Continue pressing on this point for no less than a full minute.
  • You may change arms and repeat the firm pressure on the Outer Gate for the same amount of time.

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


Breathing Spaces


Check out the blog just for little dancers:  http://millicentmouse.wordpress.com


Health article of the week:  http://www.prevention.com/health/health-concerns/13-important-questions-about-arthritis

Natural remedy of the week:  http://www.all4naturalhealth.com/arthritis-in-feet.html

Exercise video of the week: 

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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