Exercise #193 – Arthritis Exercises and Acupressure Points, Part 9

  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



“Thirty spokes join in one hub
In its emptiness, there is the function of a vehicle
Mix clay to create a container
In its emptiness, there is the function of a container
Cut open doors and windows to create a room
In its emptiness, there is the function of a room

Therefore, that which exists is used to create benefit
That which is empty is used to create functionality.”

Tao Te Ching #11:1, 2 translated at http://www.taoism.net


This week we will be twisting from side to side.   This motion massages and stimulates the internal organs as well as “popping” the ch’i or energy from the lower dan tien (the cultivation center for physical energy) and the daimai which is the extraordinary meridian that runs around the waist.   Twist as far to the side as you comfortably can so that you benefit fully from this exercise.  As always, however, consult your health care provider before beginning any new exercise.

Side to side twists:

  1. Begin as usual sitting with your feet flat on the floor shoulder-width apart, back fully supported by the back of your chair.
  2. Take 6 to 12 slow, thoughtful breaths in and out through your nose before you begin.
  3. As you breathe in through your nose again, lace your fingers.  As you breathe out through your mouth, lift your arms above your head.
  4. If possible, twist your wrists so that your palms are facing the ceiling.
  5. Breathe in again through your nose with your arms stationary above your head.  As you breathe out through  your mouth, twist slightly to your left and release a little bit of your breath.  Hold your breath for a moment.
  6. Twist a little further to your left and release a little more of your breath.  Hold for a moment again.
  7. Twist the full distance possible to your left as you release the rest of your breath.
  8.  Breathe in through your nose as you turn back to the front.
  9. 9.  Repeat steps 5 through 8 to your right, repeating the same breathing in small amounts until the furthest twist when you release the rest before breathing in again and returning back to the center.
  10. 10.  Repeat at least one more set of twists and breathing to each side.  Then twist your wrists so that your palms face the top of  your head and slowly return your hands to your lap.

Gates of Consciousness (GB 20):

  •  Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press both thumbs into these two points and tilt your head back slightly.
  • Press firmly up and under your skull for at least a full minute as you breathe in and out through your nose slowly.

Benefits:  This acupressure point will relieve head and neck stiffness and pain.  It is also helpful in alleviating headaches, insomnia and hypertension.

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:


Tai Chi for Older Adults


Visit the blog just for little dancers and their parents:  http://millicentmouse.wordpress.com


This week’s featured health article:  http://www.prevention.com/health/natural-remedies/natural-remedies-sore-throats

This week’s natural remedy:  http://www.all4naturalhealth.com/herbal-treatment-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.

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