Exercise #211 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 2

Welcome to Healing Tai Chi!

Books by Cynthia W. Quarta


(please click on the book cover for information and to order either in print or in ebook format)

Foreword by Michelle Maloney Vallie

Published by Singing Dragon, 2012


“A welcome addition to the sadly neglected area of exercises for the less physically able.”

Gordon Faulkner, author of the award-winning Managing Stress with Qigong

Seated Taiji and Qigong reveals the secret of health, happiness and peace.  Herein lays an invaluable tool for the mental health professionals offering a free, sustainable source of energy, an avenue for self-care, and a therapeutic exercise aiding clients in easing their stress while motivating and energizing them.”

 Wanda S. Diekhans, MPC, LCPC, Good Grief Counseling, USA


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

Published in 2001 by Fair Winds Press


“This book was introduced to me by my Tai Chi Instructor as I was beginning my own journey as an Instructor.  While teaching either standing or sitting in a chair, I have been able to blend Cynthia’s information into the class.  Introducing/recommending this book to others is a must!!  The simplified way it is written and explained will definitely help others in their journey no matter what level of ability.  Cynthia makes it easy to work the program into your day and life.  I encourage anyone, instructor or student, to add this book to their health library!”

 Tammy Cropp, Tai Chi Instructor

 (Clarkston, MI, US)

 “If you are a fitness professional and teach chair based classes this book will open a whole new world for you.  If you teach tai chi or yoga and are looking for a way to create the tai chi or yoga practice in a chair, this book is your road map.  If you are experiencing frailty as a result of chronic illness or injury or from a sedentary life style, you will find Cynthia Quarta’s 15 minute practices very healing.  I am a raving fan of Tai Chi in a Chair!  I have incorporated Cynthia’s 15 minutes practice in my tai chi classes and into my own personal practice with excellent results.  I have been recommending this book to other tai chi instructors and my students.”

Denise Murray, ACSM HFS, Yoga Alliance RYT


(for more information and to order from Amazon, please click on the link below)


(for more information and to order from Barnes and Noble, please click on the link below)



Your free weekly exercise…

Our exercise this week will stretch the same sets of muscles that we worked on in the previous post.  This is a variation on the stretches and might be easier for you if you can’t lift your arms above your head with your fingers laced.  These stretches can be modified by lowering the working arm.  The stretch will still be effective.

Reach for the ceiling:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart, back fully supported by the back of your chair.
  2. Take 6 to 12 breaths in an out through your nose slowly while consciously relaxing all your muscles.
  3. Breathe in through your nose then lift your right arm toward the ceiling with your palm up as you breathe out through your mouth.
  4. Lower your arm as you breathe in again through your nose.
  5. Change arms and repeat the stretch with the proper breathing.
  6. Continue alternating arms for 6 to 12 repetitions with each arm.

Outer Arm Bone (LI 14):

  • Locate the acupressure point labeled LI 14 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • The point is on the figure on the right below the figure’s left shoulder.
  • Press firmly on this point for no less than a full minute.

Benefits:  This acupressure point is very effective for relieving aches in the arms, shoulders and for a stiff neck.  It can be used as often during the day as necessary.

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


Did you know…?

“A silk scroll painted with figures of different genders and social classes performing dance-like postures similar to Qigong movements was excavated during an archaeological dig at a tomb in the Hunan Province of China.”

Seated Taiji and Qigong, pgs. 23-24

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