Exercise #212 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 3

Welcome to Healing Tai Chi!

Books by Cynthia W. Quarta

(for further information and to buy, please click on the book cover above)


“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


For further information and to buy this book from Amazon for your Kindle, PC or Mac please click on the link below:


For further information and to order this book for your Nook, PAC or Mac, please click on the link below:



“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 the young dancers in your family (ages 8-12)

For further information and to buy for your Kindle, PC and Mac, please click on the link below:


For further information and to buy this book for your Nook, PC or Mac, please click on the link below:



Your free weekly exercise and acupressure point


We continue to stretch arms, torso and shoulders this week.  If lifting your arms overhead is uncomfortable for you, keep your arms low and just reach out in front of you.  You don’t have to twist your wrists so that your palms face forward either if that position is too difficult.

Forward arm stretch:

  1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart, rib cage lifted (don’t slump) and back fully supported by the back of your chair.
  2. Breathe in and out through your nose slowly and thoughtfully 6 to 12 times.
  3. Breathe in through your nose as you lace your fingers, turning your palms toward the ceiling and lifting your arms overhead.
  4. Breathe out through your mouth, lean forward stretching your arms out in front of you, straightening your arms without locking your elbows.  Keep  your head up if possible so that you are looking directly in front of you.
  5. Breathe in again through your nose and return to your original position with your arms overhead.
  6. Continue leaning forward with your head up and arms stretched forward for 6 to 12 times.
  7. When you finish the repetitions, return your hands to your lap and breathe in and out through your nose slowly for 6 to 12 times to conclude your exercise session.

Heavenly Rejuvenation (TW 15):

  • Locate the acupressure point labeled TW 15 on the illustration above from Michael Reed Gach’s book Acupressure’s Potent Points.
  • Bend your elbows lifting your arms to about one half inch from the top of your shoulders.
  • Press firmly with your index or middle fingers on both shoulders at the same time for no less than a full minute.  Breathe in and out through your nose slowly as you press on these two acupressure points.

Benefits:  This effective point will relieve shoulder tension and pain as well as a stiff neck.


Did you know…?

“Hua Tuo, the most famous of all Chinese physicians of the third century AD, designed a series of Qigong exercises for his patients called the “five animal forms.  Hua Tuo created exercises based on the movements of deer, bears, monkeys, cranes, and tigers.”

Seated Taiji and Qigong, pg. 24

(Chair Tai Chi is sponsored by the Exercise Equipment Super Store and

the Healing Tai Chi Store)

The exercises in this blog are for educational purposes only.  Please consult your health care provider before beginning any new exercise program.


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