Exercise #189 – Arthritis Exercises and Acupressure Points, Part 5

 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.

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


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



“Gold and jade fill up the room
No one is able to protect them
Wealth and position bring arrogance
And leave disasters upon oneself.”

Tao Te Ching #9:2 translated at http://www.taoism.net


This week’s exercise stretches, arms, shoulders and spine.  As always, breathe in time with your movements, move slowly and carefully particularly if you have severe arthritis, have experienced a recent injury or surgery.  Depending on your situation, you may want to check with your health care provider before trying this exercise.


Overhead stretches:

  1. Begin by sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.  Make sure your back is straight and that you aren’t slumping.  Take about 6 slow, thoughtful breaths in and out through your nose before you begin.
  2. Lace your hands as you breathe in through your nose again.  As you lift your hands overhead, palms down, breathe out through your mouth.  If you can’t lift your arms overhead, just lift them as high as is comfortable and follow the rest of the steps.
  3. Breathe in through your nose again with your arms overhead, then breathe out slowly through  your mouth as you stretch your arms upward fully without locking your elbows.  At the same time, you should be stretching your torso upward as well.
  4. With your arms stretched overhead, breathe in through your nose and then return your hands to your lap as you breathe out through your mouth.  In other words, your breaths in will correspond to stationary positions while breathing out occurs when your arms are moving.
  5. Continue swinging your arms overhead and stretching arms and torso for a total of 6 to 12 times, remembering to breathe with your movements.
  6. If you wish, you can rest for a few moments while breathing in and out slowly through your nose and then repeat the sequence.

Crooked Pond (LI 11):

  • Locate the acupressure point labeled LI 11 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • You can press on each point separately or cross your arms and press on the tops of the elbow crease on both arms at the same time.
  • As you gradually increase the pressure on these points, breathe in and out slowly and thoughtfully through your nose while you visualize the soothing energy moving through your elbows, upper arms and into your shoulders.
  • Using this highly effective acupressure point regularly will decrease the pain and stiffness associated with arthritis in  your elbows and shoulders.


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:



This week’s health article:  http://www.prevention.com/health/health-concerns/arthritis-relief-just-add-water

This week’s natural remedy:  http://www.all4naturalhealth.com/rheumatoid-arthritis-nutrition.html

This week’s exercise video (please click on the link below):


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 #189 – Arthritis Exercises and Acupressure Points, Part 5

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

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