Exercise #192 – Arthritis Exercises and Acupressure Points, Part 8

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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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“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


In this exercise, we will be lifting our arms behind our backs.  The muscles are stretched differently than they have been in the previous arm-and-shoulder stretches.  Whether or not you have an injury or have had surgery in these areas, I would advise caution and, of course, consulting with your health care provider is equally important.  If you fell excessive pain or strain on your muscles, skip this exercise and use one of the previous exercises instead.

Behind the back arm and shoulder stretch:

  1. Begin sitting as usual with your feet flat on the floor shoulder-width apart with your back fully supported by the back of your chair.
  2. Breathe in and out through your nose slowly and thoughtfully 6 to 12 times.
  3. Sit forward on your chair so you can get your arms behind you.  Breathe in through your nose as you lace your fingers.
  4. Breathe out as you lift your arms behind you toward your shoulders.
  5. Keep your head up if possible so you are looking straight in front of you or slightly upward.
  6. Breathe in again as you lower your arms and return to an upright position.
  7. Continue repeating the arm lifts (always being aware of your matching breaths) for 6 to 12 times.  If that many repetitions presents a problem for you simply reduce the number of arm lifts until you reach a comfortable number of stretches.

Crooked Pond (LI 11):

  • Locate the acupressure points at the end of your elbow crease on the illustration above from Michael Reed Gach’s book Acupressure’s Potent Points.
  • With your left hand, press firmly at the top of your right elbow crease( under the joint) breathing in and out through your nose for a full minute.
  • Change arms and repeat, using the fingers of your right hand to press firmly at the top of the crease for a full minute.

Benefits:  This effective point will relieve elbow pain and arthritis and constipation while stimulating the instestines and boosting your immune system.

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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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



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


Subliminal Tai Chi Chuan


Introduce your little dancers to Millicent and her friends at http;//millicentmouse.wordpress.com


This week’s health article:   http://www.prevention.com/food/food-remedies/foods-arthritis-relief

This week’s natural remedy:  http://www.all4naturalhealth.com/home-remedies-for-arthritis.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 #192 – Arthritis Exercises and Acupressure Points, Part 8

  1. Dwain Viengxay says:

    Medial epicondylitis is inflammation at the point where the tendons of the forearm attach to the bony prominence of the inner elbow. As an example, this tendon can become strained in a golf swing, but many other repetitive motions can injure the tendon. Golfer’s elbow is characterized by local pain and tenderness over the inner elbow. The range of motion of the elbow is preserved because the inner joint of the elbow is not affected..

    Up to date content article on our webpage

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