Exercise #213 – Exercises and Acupressure Points for Muscle and Joint Pain, Part4

Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi (Taiji) and Qigong exercises for people of all ages and levels of fitness to manage stress and balance mind, body and spirit.


Books by Cynthia W. Quarta


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



Published by Fair Winds Press, 2001

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


…To order for your PC, Mac or Nook, 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 more information and to order for your PC, Mac or Kindle, please click on the link below:


To order for your PC, Mac or Nook, please click on the link below:



This week’s free exercise and acupressure point

This week’s exercise may be difficult for those of you who have stiffness or pain in your shoulders.  If you are unable to lift your arms behind you just lace your fingers behind your back and breathe in and out through your nose slowly for 30 to 60 seconds and repeat 2 or 3 times. 

Arm lifts behind:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart, back fully supported by the back of your chair.  Be sure not to slump.
  2. Breathe in and out through your nose slowly and thoughtfully for 6 to 12 times.
  3. Move forward on  your chair far enough to allow you to get your arms behind your back.
  4. Lace your fingers as you breathe in through your nose.
  5. If possible, lift your arms toward your shoulders, bending forward as you breathe out through your mouth.  Keep your head up so that you can look directly in front of you.
  6. Breathe in through your nose as you return to an upright position with your arms still behind you but lowered.
  7. Continue to lift your arms behind with the proper breathing for 3 to 6 repetitions.
  8. When you are finished, sit again in your original position and breathe slowly in and out through your nose for a full minute.

Gates of Consciousness (GB 20):

  • Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Spread your fingers on the back of your head while pressing firmly with your thumbs against the base of your skull about one to one and a half thumb widths from the two vertical neck muscles.
  • Continue pressing on these two points for at least a full minute.  If you are unable to hold your arms up for that amount of time, use one of the acupressure points from a previous exercise for muscle pain and stiffness.


Did you know…?

“The term Qigong is made up of two characters, each with its own inherent meaning.”

Seated Taiji andQigong, pg. 23

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

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