Exercise #197 – Arthritis Exercises and Acupressure Points, Part 13

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 Tao of Heaven
Is like drawing a bow
Lower that which is high
Raise that which is low
Reduce that which has excess
Add to that which is lacking.”

Tao Te Ching #77:1 translated at http://www.taoism.net


This week’s exercise again works the hip joint, loosening and strengthening.  The stretch also benefits thigh and lower leg muscles as well as the knee and ankle joint.  Remember to proceed cautiously with each new exercise and check with your health care provider particularly if you have had a recent injury or surgery.

Bow stance stretch:

  1. Begin as usual sitting with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.  Breathe in and out through your nose for 6 to 12 breaths as you relax and center.
  2. Turn  yourself to the right so you are angled on your chair.   Breathe in through your nose, then as you breathe out through your mouth stretch your left leg out to the side slightly behind you.  Try to keep your foot flat on the floor and don’t lock your knee.
  3. Return your leg back to a bent position next to your other leg.  Breathe in again through your nose.
  4. Continue stretching your left leg for 6 stretches breathing in and out syncing your breath with your leg stretches.
  5. Angle yourself to the other side so that you can comfortably stretch out your right leg and repeat the same number of stretches and returns as you did with your left leg.

 Supporting Mountain (B 57):

  • Locate the pressure point labeled B 57 on the illustration above from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.
  • Press firmly on these points for no less than a full minute as often during the day as necessary.  If you experience cramps in your lower leg/calf during the night, use this acupressure point just before bedtime.
  • This point will also relieve knee pain, lumbago and swelling of the feet.

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:




This week’s health article:  http://www.prevention.com/health/health-concerns/natural-medicine-arthritis?page=2

This week’s natural remedy:  http://www.all4naturalhealth.com/what-is-homeopathic-medicine.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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