Exercise #199 – Arthritis Exercises and Acupressure Points, Part 15


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)


“Sages do not accumulate
The more they assist others, the more they possess
The more they give to others, the more they gain.”

Tao Te Ching #81:2 translated at http://www.taoism.net


This week’s exercise will reduce pain and relieve stiffness in your ankles and feet allowing you to walk more comfortably.  Depending on the design of your chair, you may have to slide forward a bit so that you can get your leg out to the side of the chair.   As always, consult your health care professional before practicing any new exercise.

Ankle circles:  

  1. Begin as usual with your feet flat on the floor, shoulder-width apart.  Your back should be supported fully by the back of your chair for the preparatory breaths.
  2. Breathe slowly and thoughtfully in and out through your nose from 6 to 12 times.
  3. If necessary, scoot forward on  your chair and move your left leg out to the side of your chair.
  4. Balance your left foot on your big toes.  Circle  your heel clockwise and then counterclockwise for 12 times in each direction while breathing naturally in and out through your nose, In other words, don’t try to time your breaths with the ankle circles.
  5. Return your left leg to the front of your chair then slide your right leg out to the side of the chair and repeat the ankle circles with your right leg for the same number of times.
  6. Return to  your beginning position and repeat step #2 to complete the exercise.
High Mountains (B 60)

  • Locate the acupressure point B 60 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Sit on your chair or on the bed.  Bend the knee of your left leg so that you can reach this acupressure point comfortably.
  • Press firmly on this point for at least a full minute.  Change legs and repeat on the other foot for the same amount of time.
Benefits:  This effective acupressure point will relieve pain and stiffness in your ankles as well as reducing pain in your thighs and lower back.

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

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon



(please click on the book cover above for more information and to order)


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


Scott Cole: Discover Tai Chi for Back Care Gentle Workout


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


This week’s health article:  http://www.prevention.com/health/emotional-health/acute-stress-may-be-good-your-health

This week’s natural remedy:  http://www.all4naturalhealth.com/stress-tea.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 #199 – Arthritis Exercises and Acupressure Points, Part 15

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