Exercise #215 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 6

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 above for more informationand to order)


“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



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


“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


Dance History Books for Children Ages 8-12:

To preview and buy this ebook from Amazon for your Kindle , PC or Mac, please click on the link below:


To preview and buy from Barnes and Noble for your Nook, PC or Mac, please click on the link below:


To preview and buy for your Nook, PC or Mac, please click on the link below:


To preview and buy for your Kindle, PC or Mac, please click on the link below:



Your free weekly exercise and acupressure point

You may need to make an adjustment again for this wee’s exercise.  Arms are usually held overhead with the palms facing the ceiling.  If that isn’t possible for you, you can lower your arms so that they are in front of your chest or abdomen.  Palms may be turned so that they face away from you or you may lace your fingers with the palms facing you.  Try the overheaad position first.  If that creaates too much strain on your hands, arms or shoulders, try one of the other positions mentioned above.

Side leans with controlled breaths:

  1. Begin as usual with your back supported by the back of your chair, feet flat on the floor, shoulder-width apart.  Breathe in and out through your nose slowly as you relax for 6 to 12 times.
  2. Now, ace your fingers and raise your arms above your head if you can, with your palms turned toward the ceiling.
  3. Breathe in through your nose.  As you breathe out (a short breath) through your mouth and lean to the left a little bit.
  4. Hold your breath for a moment and your leaning position then lean a little further while expelling another puff of breath.
  5. Hold both breath and position for a moment again and then lean as far over to the side as possible while releasing the last of your breath.
  6. Return to the upright position slowly (using your abdominal muscles to control your return) as you breathe in one uninterrupted breath through your nose.
  7. Now, lean to your right repeating the controlled release of your breath and the pauses as you lean over.
  8. Repeat at least once more on each side.  When you have finished, remain seated while breathing in and out through your nose as you relax your whole body and clear your mind.

Window of Heaven (TW 16):

  • Locate the acupressure point labeled TW 16 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Place both hands behind your head and press with one or two fingers on the acupressure point, Window of Heaven, for a full minute at least while you breathe in and out through your nose and visualize sending the energy to your neck and shoulder area.

Benefits:  Regular use of this acupressure point will help to relieve a siff neck, a headache and shoulder and neck pain.

This blog is intended for educational purposes only. Please consult with your health care provider before beginning a new exercise program.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s