Exercise #188 – Arthritis Exercises and Acupressure Points, Part 4

Welcome to Healing Tai Chi!

…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 (for themselves or others.)

9sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)


My new book is now available!

 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


More about the author at this link: http://cynthiaquarta.wordpress.com


“Plan difficult tasks through the simplest tasks
Achieve large tasks through the smallest tasks
The difficult tasks of the world
Must be handled through the simple tasks
The large tasks of the world
Must be handled through the small tasks
Therefore, sages never attempt great deeds all through life
Thus they can achieve greatness.”

Tao Te Ching #63:2 translated at http://www.taoism.net


The exercise for this week involves only the shoulders.  Shrugs and shoulder circles loosen the muscles in the neck and the shoulders.  As always, if you have had an injury or surgery on your neck or shoulders, be careful with the movements and consult your doctor before you begin this exercise.

Shoulder Shrugs and Circles:

  1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart.   Breathe slowly and thoughfully in and out through your nose for about 6 breaths.
  2. Bring your shoulders up toward yoru ears as you breathe in through your nose.  Drop yoru shoulders quickly as you breathe out through your nose.  Complete your breath out before you lift your shoulders again.
  3. Repeat the shoulder shrugs for a total of 6 to 12 times.
  4. Now, circle your shoulders to the back as you breathe in and out naturally through your nose.  Don’t try to time your breaths to the movement of your shoulders.  Continue to circle back for a total of 6 to 12 times.
  5. Reverse the direction of your shoulder circles for a total of 6 to 12 times.  If you circled your shoulders 6 times in #4, then circle in the reverse direction (to the front) for the same number of times.  Remember…don’t try to time your breaths with the shoulder circles, just breathe in and out naturally.

Three Mile Point (ST 36):

  • Locate the acupressure point labeled St 36 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • This point is one finger-width to the outside of the knee cap and four finger-widths below the knee.
  • Press firmly on this point for no less than a full minute as you breathe in and out through your nose slowly and thoughfully.
  • You can use this acupressure point often to relieve the pain of arthritis and strenghten the body in general.

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.


Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.


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


Tai Chi for Osteoporosis DVD


Introduce the little dancers in your family to Millicent’s blog:  http://millicentmouse.wordpress.com


This week’s health article:   http://www.prevention.com/health/diabetes/10-diabetes-friendly-meals-beat-belly-fat

This week’s natural remedy:   http://www.all4naturalhealth.com/diabetes-herbs.html

This week’s 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.


One thought on “Exercise #188 – Arthritis Exercises and Acupressure Points, Part 4

  1. Great blog you have here Cynthia W. Quarta. I would like to reiterate the power of knowing what works and what does not. Some things just are simply more plausible than others. I hope everyone reading this blog agrees. Hey, it is helpful information, so why not? Can be a lifesaver if used properly.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s