Exercise #196 – Arthritis Exercises and Acupressure Points, Part 12

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)


 “Do not glorify the achievers
So the people will not squabble
Do not treasure goods that are hard to obtain
So the people will not become thieves
Do not show the desired things
So their hearts will not be confused.”

Tao Te Ching #3: 1 translated at http;//www.taoism.net


This week we are going to begin stretching the hip joints.  The first exercise loosens these joints by stretching both legs one at a time out to the side so that you are straddling your chair.  You will need to move slightly forward on your chair in order to do this exercises.  As always, consult your health care professional before trying this movement.

Chair straddles:

  1. Before your begin your straddles, sit with your legs shoulder-width apart, feet flat on the floor, back fully supported by the back of your chair.
  2. Breathe in and out through your nose slowly and thoughtfully for 6 to 12 breaths.
  3. Now, scoot forward on your chair so that you can move your legs out to the sides easily.
  4. Breathe in through your nose.  As you breathe out slowly through your mouth move your right leg out to the right side of your chair followed by the left leg out to the left side of your chair.
  5. Breathe in again through your nose and move your right leg back to the center followed by the left leg.
  6. With your legs in front of you and together take a breathe in through your nose and out through your mouth.
  7. Move your left leg out to the left side as you begin breathing out through your mouth.  While you are still breathing out, move your right leg out to the right side.
  8. Breathe in again and move your left leg and then your right leg back together in the directly in front of you.
  9. Continue alternating legs stretching them out as far as you can.  Never push further out to the side than is comfortable for you.  You should feel the muscles stretching but there shouldn’t be any pain involved.
Commanding Middle (B 54):
  •  Locate the acupressure point labeled B 54 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with your thumbs on these points that are in the middle of the crease on the of  your knees for at least one full minute.
  • These highly effective acupressure points will relieve pain, stiffness and arthritis in your back, hips and knees.  These points are safe to use frequently.

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.


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



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


Classical Pilates Technique: The Complete Mat Workout Series


Keep  your little dancers busy and informed at Millicent’s blog:  http://millicentmouse.wordpress.com


This week’s health article:  http://www.prevention.com/fitness/fitness-tips/exercise-tips-if-you-have-arthritis

This week’s natural remedy: http://www.all4naturalhealth.com/arthritis-in-spine.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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