Exercise #210 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 1

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Books by Cynthia W. Quarta

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 Foreword by:  Michelle Maloney Vallie

Published by:  Singing Dragon, 2012


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 Published by:  Fair Winds Press, 2001


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Your weekly free exercise and acupressure point

Torso stretches:

  1. Begin as usual sitting with your feet flat on the floor, shoulder-width apart, back fully supported by the back of your chair.
  2. Breathe in and out through your nose 6 to 12 times slowly, consciously relaxing all your muscles as you do so.
  3. Lace your hands and lift them above your head, turning the palms so that they face the ceiling.  If you are unable to lift your arms above your head, keep them  chest high and follow the remaining steps.
  4. Breathe in through your nose.  As you breathe out through your mouth, stretch your torso gently upwards.  Make sure you don’t lock your elbows.
  5. Breathe in again with your arms still raised and then stretch your torso upwards just a little bit further.
  6. Breathe in again through your nose, flip your hands so that the palms are now facing downward and lower your arms to your lap.
  7. Continue the double stretches for 3 to 6 times at first and then increase the number of repetitions gradually.

Shoulder Well (GB 21):

  • Locate the acupressure point labeled GB 21 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • You may cross your arms so that you can press on these points on both shoulders or stimulate one of the points at a time with the opposite hand.
  • Press strongly on the acupressure point for no less than a full minute while breathing in and out through your nose slowly.  Visualize your shoulder muscles relaxing and becoming filled with ch’i.

Benefits:  This effective point will relieve muscle tension and pain but is also beneficial for nervousness, irritability and general fatigue.


Did you know…?

Diseases that involve fevers are addressed in the Chinese medical classic, the Treatise on Febrile Diseases.  Zhang Zhongjing describes 113 treatments for patients presenting with severe and long-term fevers.  The treatmentsare designed to address such diverse diseases as the common cold and liver cancer.

Seated Taiji and Qigong, pg. 13


This blog is sponsored by the Exercise Equipment Super Store and

the Healing Tai Chi Store.

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