Exercise #218 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 9

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…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.

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We’ll use shoulder shrugs and circles again in this exercise in order to complete the loosening and relaxing process for the uppermost parts of the body.  As always consult with your physician before trying any new exercise in this case particularly if you have had a serious injury or surgery to the neck or shoulders.

Shoulder shrugs and circles:

  1. Sit as usual 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.
  3. As you breathe in, lift both shoulders as high as possible.  Lower or drop your shoulders as you breathe out.  You can drop your shoulders if the more abrupt movement doesn’t cause you pain.
  4. Continue lifting and shrugging in concert with the proper breathing for about 12 times.
  5. You can rest in between sets and repeat again if you wish.

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.
  • Cross your arms in front of your chest and press firmly on this acupressure point on both sides at the same time for no less than one full minute.  Breathe in and out through your nose slowly and thoughtfully as you maintain the pressure on both points.

Caution – Pregnant women should press very lightly on this point.

Benefits:  This effective point will relieve shoulder pain as well as irritability and fatigue.

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Don’t forget to drink water after you finish the exercise or at any time you feel thirsty.  Word of Caution…If you have kidney problems, follow the advice of your physician as to the amount of water you can safely drink.


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


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