Exercise #200 – Arthritis Exercises and Acupressure Points, Part 16


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.


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This week we continue with exercises for feet, ankles and legs.   The exercise below will loosen and strengthen your ankles and feet in particular.  Benefits include strengthening of your thigh muscles as well as stretching arms, shoulders and trunk.  You might say this is an all-purpose exercise.  As usual consult your health care professional before beginning any new fitness program.

Roll up and pull back:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Your back should be fully support by the back of your chair.
  2. Breathe in and out thoughtfully and slowly through your nose at least 6 times before you begin the exercise.
  3. Tuck your feet slightly underneath your chair.  Breathe in through your nose as you press upward with both arms, palms to ceiling.  At the same time, roll up onto the balls of  your feet as high up as possible.
  4. Breathe out through your mouth and lower your heels to the floor and pull your toes toward your ankles.  At the same time, bring your arms down to the sides of your chair, palms facing the floor.
  5. Continue alternating roll-ups on the balls of your feet and arm stretches to the ceiling with foot flexes and arm presses toward the floor for at least 6 times.
Illuminated Sea (K 6):
  • Locate the acupressure point labeled K6 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Cross your right leg over your left while sitting either in your chair or on the bed or floor.  Press firmly with your thumb on this acupressure point for no less than a full minute.
  • You may change legs and repeat on your left ankle for the same amount of time.
Benefits:  This acupressure point is particularly effective in relieving pain and swelling in the ankles and heels.  Use often to keep your ankles and feet pain free and flexible.

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

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)


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



Little dancers can follow Millicent as she learns all about ballet:  http://millicentmouse.wordpress.com


This week’s health article:  http://www.prevention.com/health/health-concerns/ovarian-cancer-prevention-and-diagnosis

This week’s natural remedy:  http://www.all4naturalhealth.com/treatments-for-osteoporosis.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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