Exercise #191 – Arthritis Exercises and Acupressure Points, Part 7

 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)


“The people’s hunger
Is due to the excess of their ruler’s taxation
So they starve
The people’s difficulty in being governed
Is due to the meddling of their ruler
So they are difficult to govern
The people’s disregard for death
Is due to the glut in their ruler’s pursuit of life
So they disregard death
Therefore those who do not strive for living
Are better than those who value living.”

Tao Te Ching #75 translated at http://www.taoism.net

This week we will be leaning forward, arms stretched fully without locking the elbows.  The back will be slightly arched and the head looking straight forward.   If this position is difficult for you, feel free to modify it.  You should feel your muscles stretching but not in pain or overly strained.  As always, consult your health care practitioner before beginning a new exercise.

Forward arm and back stretches:

  1. Begin as usual with your back supported by the back of your chair, feel flat on the floor, shoulder-width apart.
  2. Breathe in and out slowly and thoughtfully through your nose 6 to 12 times, relaxing and concentrating on each breath.
  3. As you breathe in through your nose, lace your fingers.  Breathe out through your nose  and lift your arms overhead, turning your palms to the ceiling.  Breathe in and hold this position until you complete the breath.
  4. Stretch forward directly in front of your chest as you breathe out, stretching your arms as much as possible without locking your elbows.  Keep your head up so that your gaze is directly in front of you.  Your head will be higher than your arms.
  5. Breathe in again through your nose as you return to the previous upright position, arms overhead,  Then repeat the arms stretches to the front for at least 2 more times.
  6. When you’re finished with the stretches, sit upright again and breathe in and out slowly through your nose for 6 to 12 times as you relax the muscles you have just used.

Outer Gate (TW 5):

  • Locate the acupressure point labeled TW 5 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Use the knuckles of your left hand and press with the knuckle of that index finger on this point which is 2 1/2 finger-widths from  your wrist crease on the top of your arm.
  • Press firmly on this point for a full minute then change arms and, using your right fist, press on the point on that arm with the knuckles of your right hand.

Benefits:  This effective point relieves rheumatism, tendonitis and the pain and stiffness of arthritis.  It is also a useful acupressure point to regulate and relax the entire body.

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:


Complete Idiots Guide to Tai Chi and QiGong (Book & DVD)


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

Pre-order at Amazon books, Barnes and Noble an all other major booksellers.


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


This week’s health article:  http://www.prevention.com/health/health-concerns/heart-health-best-alternative-therapies

This week’s natural remedy:  http://www.all4naturalhealth.com/herbs-for-the-heart.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.


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