Exercise #220 – Exercises and Acupressure Points for Muscle and Joint pain, Part 11

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 balance mind, body and spirit.

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We’re going to continue the Lifting Chi movements from the last post but, this time we will use our hands to lift our knees a bit closer to our chests.  This is a simple exercise often recommended by doctors for people with deteriorating disks in their spine with accompanying pain and often sciatica.  but, as always, consult your own physician before beginning this exercise.

Knee Lifts:

  1. Begin as usual sitting in a comfortable chair, back fully 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 your entire body and clear your mind.
  2. Breathe in through your nose as you wrap your hands around your left knee lifting that knee slowly and carefully toward your chest.
  3. Lower your left leg as you breathe out through your mouth.
  4. Continue alternating knees, pulling them toward your chest as high as you can without cramping or pain.
  5. When you’re finished, sit comfortably again and breathe in and out through your nose 6 to 12 times.

Wombs and Vitals (B 48):

  • Locate the acupressure points labeled B 48 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • These points are a little awkward to reach.  To solve that problem, you can fist your hands and lean back against them and the back of your chair in order to increase your leverage on these points.
  • You may use these points often whenever you are suffering from lower back pain or sciatica.

Benefits:  These helpful point will relieve lower back pain, sciatica, or hip pain and tension in that area.

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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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