Exercise #221 – Exercises and Acupressure Points for Muscle and Joint Pain, Part 12

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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Our exercise this week continues stretching and energizing the lower part of the body.  This exercise not only works the hip joint but it also stimulates the glands in the groin area that increase the activity of your immune system.

Leg sweeps lotus:

  1. Begin sitting as usual with your legs shoulder-width apart, feet flat on the floor.  Make sure your back is fully supported by the back of your chair.
  2. Breathe in and out through your nose slowly and thoughtfully 6 to 12 times.
  3. As you breathe in through your nose, lift your right leg off the chair and, breathing out, sweep the leg across the top of your left thigh.
  4. Breathe in again and change legs, sweeping your left leg over your right thigh.
  5. Continue alternating legs until you have completed 6 repetitions with each leg for a total of 12 sweeps.
  6. You can use this exercise more than once a day if needed but stop the sweeps if you feel cramping or pain in your hips or thigh muscles.

Commanding Middle (B 54):

  • Locate the acupressure point labeled B 54 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with your thumbs for no less than a full minute on these points in the middle of the crease behind your knees as you breathe slowly in and out through your nose.
  • You may use these points as often as you wish throughout the day when your back feels sore or begins to stiffen.

Benefits:  This point relieves pain and stiffness in your back, hips and knees.

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.

~Please check out our newly re-designed Healing Tai Chi Store for all your fitness/martial arts needs and for books on seated exercise~


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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