Exercise #204 – Arthritis Exercises and Acupressure Points, Part 20


 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)


 “Because all things:
Either lead or follow
Either blow hot or cold
Either have strength or weakness
Either have ownership or take by force

Therefore the sage:
Eliminates extremes
Eliminates excess
Eliminates arrogance.”

Tao Te Ching #29: 2, 3 translated at http://www.taoism.net


 This week’s exercise lifts the energy from the legs up into the abdomen and trunk just as the exercise we practiced last week.  However, the difference here is that we use our arms to lift the legs higher thereby stretching the thigh muscles a bit better than we were able to do in the previous exercise.  This particular exercise is often recommended by physicians and physical therapists to relieve stiffness in the lower back and to ease the pain of sciatica.

 Knee to chest lifts:

  1. Begin as usual sitting with your legs shoulder-width apart, feet flat on the floor.  Your back should be supported by the back of your chair while allowing the natural curvature of the spine to remain.
  2. Breathe several times in and out through your nose as you clear your mind and relax your body.
  3. Breathe in through your nose and then as you breathe out through your mouth, grasp your left knee with both hands and gently and slowly lift your knee as close to your chest as possible.  Hold for a moment and then return your left foot to the floor.
  4. Change legs and bring your right knee as close to your chest as is comfortable while you breathe out slowly and in time with the lift.  Return your right foot to the floor.
  5. Continue alternating each leg for 6 to 12 times with each leg.  If you experience discomfort, reduce the number of leg lifts.


Sea of Energy CV 6:



  •  Locate the acupressure point labeled CV 6 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point with 2 fingers for no less than a full minute breathing in and out through your nose slowly and in a relaxed way.

Benefits:  This effective point relieves a types of lower back problems , tones the lower abdomen and relieves the pain of sciatica.

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 regarding the amount of fluids that are safe for you to consume.


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


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


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This week’s feature item from the HealingTai Chi Store:


 Answers to Common Tai Chi and Qigong Questions


This week’s health article:  http://www.prevention.com/health/health-concerns/how-exercise-can-help-ease-parkinsons-disease

This week’s natural remedy:  http://www.naturalherbsguide.com/tools/disorder-library-feed/arthritis.aspx?showLinks=true

This week’s exercise video


The exercise in this blog are intended for educational purposes only.  Always consult your health care provider before beginning a new exercise program.


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