Exercise #203 – Arthritis Exercises and Acupressure Points, Part 19


 

 Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire healthcare professionals, caregivers and individuals seeking to balance mind, body and spirit.

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“In the beginning, there were names
Names came to exist everywhere
One should know when to stop
Knowing when to stop, thus avoiding danger

The existence of the Tao in the world
Is like streams in the valley into rivers and the ocean.”

Tao Te Ching #32, 3 and 4 translated at http://www.taoism.net

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 This week’s exercise will lift the energy from your legs up into your abdominal area, lower back and trunk.  If you have a problem area in the upper part of your body, concentrate on that spot as you lift your legs and try to direct the energy with your mind.  As usual, consult with your physician before you begin any new exercise.

 

  Lifting ch’i:

  1.  Begin as usual sitting with your legs shoulder-width apart, feet flat on the floor and back fully supported by the back of your chair.
  2. Breathe in and out through your nose for 6 to 12 times slowly and thoughtfully.
  3. As you breathe in through your nose, lift your left foot slowly off the floor toward your chest as high as it will comfortably go.  Breathe out and lower your foot to the floor slowly again, ball to heel.
  4. As you breathe in through your nose, lift your right foot off the floor bending your knee and bring it toward your chest as high as possible as you breathe out through your nose.
  5. Continue alternating legs for 6 to 12 times with each leg remembering to breathe with each up and down movement.

 

 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 in the middle of the crease at the back of your knee for no less that a full minute.
  • You can use this point often during the day when you experience pain or stiffness in your lower back.

Benefits:  This wonderfully effective  point is beneficial for relieving back pain, sciatica and for alleviating stiffness and pain in your hips and knees as well.

  Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A WORD OF CAUTION…If you have or have had problems with your kidneys, please consult your physician regarding the amount of fluids that are safe for you to consume.

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Seated Taiji and Qigong:

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta

Foreword by Michelle Maloney Vallie

Published by Singing Dragon

ORDER NOW!

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

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper right hand column.

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This week’s featured item from the Healing Tai Chi Store:

 http://www.healingtaichi.com/4-301668-B001BN1IX8-Ocean.html

Ocean

~~~~~~~~~

Check out the blog just for little dancers:  http://millicentmouse.wordpress.com

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This week’s healtharticle:  http://www.prevention.com/health/emotional-health/fight-stress-tips-dr-oz

This week’s natural remedy:  http://www.topnaturalremedies.com/conditions-and-natural-healing-remedies/arthritis/

This week’s exercise video: 

 

 

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

Exercise #194 – Arthritis Exercises and Acupressure Points, Part 10


 Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

~~~~~~~~~

“The valley spirit, undying
Is called the Mystic Female

The gate of the Mystic Female
Is called the root of Heaven and Earth

It flows continuously, barely perceptible
Utilize it; it is never exhausted.”

Tao Te Ching #6:1-3 translated at http://www.taoism.net

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This week’s exercise involves leaning from side to side while releasing our breath in three controlled puffs.   As always, consult your health care professional before trying any new exercise particularly if you have any back, shoulder or neck problems for which you are being treated.

 

 

Side to side leans with controlled breathing:

  1. Begin as usual sitting up straight with your feet flat on the floor, legs shoulder-width apart, back fully supported by the back of your chair.
  2. Breathe in and out through your nose 6 to 12 times slowly and very relaxed.
  3. Breathe in again through your nose as you lace your fingers.  Breathe out through your mouth and lift your arms overhead.
  4. Breathe in again through  your nose and lean slightly over to your left releasing a bit of your breath as you do so.
  5. Lean over a bit further and release a little more of your breath.
  6. Now, lean as far as you safely can and release the rest of your breath.
  7. Breathe in through your nose as you return slowly to the upright position.
  8. Lean to your right and repeat the graduated leans and the controlled breathing.  Return again to the upright position as you breathe in through your nose.
  9. Continue alternating sides for 3 sets if possible.
 
 
 
Three Mile Point (St 36):
 
 
 
  • Locate the acupressure point labeled St 36 on the illustration above from Michael Reed Gach’s Acupressure’s Potent Points.
  • Press firmly on these points on both legs that are 4 finger-widths below your knees on the outside of the leg for no less than a full minute at a time.
  • To test that you are in the correct place, flex your feet.  If you have your fingers directly on this point, you will feel the muscle moving.
  • Mr. Gach also recommends fisting  your hands and rubbing up and down on the outside of your legs (just to the side of your shinbones) twice a day if you can make the time.  This massage will tone the body and reduce the pain and stiffness of arthritis.
Benefits:  These acupressure points and leg massage are very effective to relieve the pain of arthritis, balance the body and alleviate some of the stiffness caused by arthritis.

 

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

Seated Taiji and Qigong

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

Paperback: £15.99 / $24.95

February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD

http://jkp.com/catalogue/book/9781848190887/review/

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

Keep your little dancers learning and busy at Millicent’s blog:  http://millicentmouse.wordpress.com

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/82-2625374011-B0000YWQ26-Kick_to_Get_Fit_Jr_For_Kids.html

Kick to Get Fit Jr. - For Kids

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This week’s health article:  http://www.prevention.com/health/health-concerns/8-myths-about-arthritis-busted

This week’s natural rememdy:  http://www.all4naturalhealth.com/arthritis-in-fingers.html

This week’s exercise video: 

 

 

 

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

Exercise #187 – Arthritis Exercises and Acupressure Points, Part 3


 

Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

COMING SOON!

Seated Taiji and Qigong

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

Paperback: £15.99 / $24.95

February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD

To preorder your copy, click on the following link:

http://jkp.com/catalogue/book/9781848190887/review/

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Let the people have no cunning and no greed
So those who scheme will not dare to meddle

Act without contrivance
And nothing will be beyond control.”

Tao Te Ching #3:3, translated at http://www.taoism.net

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This week we’re going to return to the side to side head tilts with the addition of head circles clockwise and counterclockwise.  Be very careful particularly when  you are doing an exercise that involves the neck.  Move slowly and pay attention to the breathing to ensure that you don’t strain your neck.  As always, consult your health care practitioner before beginning any new exercise.  It is especially important in this case if you have had a recent injury to your neck or have had surgery on your neck any time in the past.

Side-to-side head tilts with circles:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Make sure that your back is fully supported by the back of your chair.
  2. Breathe in an out through your nose slowly and thoughtfully about 6 to 12 times before you begin.
  3. Begin by breathing in through your nose.  Then as you breathe out, lower your head toward your right shoulder.
  4. Circle your head counterclockwise from right to left, breathing out as you tilt and circle.  When you reach the halfway point of the semi-circle, begin breathing in again as you raise your head to the upright position.  (Do not circle your head to the back.)
  5. Continue circling right to left for a total of 6 circles.
  6. Now, let your head tilt toward your left shoulder and circle left to right or clockwise. Breathe out as you tilt and begin the circle then breathe in as you return your head to the upright position.
  7. Continue circling for a total of 6 circles.

 Outer Gate (TW 5) acupressure point:

  •  Locate the acupressure point labeled TW 5 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point that is located about 2 1/2 finger-widths above the wrsit crease on the outside of the forearm midway between the two large bones of the arm.  Continue pressing on this point for no less than a full minute.
  • You may change arms and repeat the firm pressure on the Outer Gate for the same amount of time.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/4-301668-B000063WYG-Breathing_Spaces.html

Breathing Spaces

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Check out the blog just for little dancers:  http://millicentmouse.wordpress.com

~~~~~~~~~

Health article of the week:  http://www.prevention.com/health/health-concerns/13-important-questions-about-arthritis

Natural remedy of the week:  http://www.all4naturalhealth.com/arthritis-in-feet.html

Exercise video of the week: 

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

Exercise #185 – Arthritis Exercises and Acupressure Points, Part 1


 

Welcome to Healing Tai Chi

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

~~~~~~~~~

“Those who hold an abundance of virtue
Are similar to newborn infants
Poisonous insects do not sting them
Wild beasts do not claw them
Birds of prey do not attack them
Their bones are weak, tendons are soft
But their grasp is firm.”

Tao Te Ching #55:1 translated at http://www.taoism.net

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This exercise to relieve neck tension and the pain of arthritis is a common type of movement that most of us use intuitively when we have a stiff or sore neck.   Always remember, however, to move your neck carefully and slowly in conjunction with the proper breathing.

Head Tilt:

  1. Begin by sitting comfortably in your favorite chair with your back fully supported by the back of that chair.  Your feet should be flat on the floor, shoulder-width apart.
  2. Breathe in and out through your nose slowly for about 6 times before you begin the head tilts.
  3. Breathe in through your nose and then tilt your head gently to the right as you  breathe out through your nose.  Continue alternating sides for a total of 12 tilts or 6 to each side.  Remember to breath in as you lift your head to the center and breathe out as you lower your head toward your shoulders.

Shoulder Well (GB 21) Acupressure Point:

  • The Shoulder Well acupressure point is located (as you can probably guess) on the top of the shoulder about 1 to 2 inches from the base of the neck.
  • Press firmly with your middle finger on this point for no less than a full minute.  You may change sides and repeat the same amount of pressure on the other shoulder for the same amount of time.
  • Michael Reed Gach warns us to press on this point lightly if you or the person you are working on is pregnant.  The illustration below is taken from his wonderful book, Acupressure’s Potent Points.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

 This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/3-404276-B000YRJT92-Tai_Chi_For_Arthritis.html

Tai Chi For Arthritis

~~~~~~~~~

Keep your little dancers busy at Millicent’s blog, http://millicentmouse.wordpress.com

~~~~~~~~~

Health Article of the Week:   http://www.prevention.com/foods-arthritis-pain

Natural Remedy of the Week:   http://www.all4naturalhealth.com/natural-treatments-for-arthritis.html

Exercise Video of the Week: 

Coming Soon!

Seated Taiji and Qigong

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

Paperback: £15.99 / $24.95

February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD

To preorder, click on this link:

http://jkp.com/catalogue/book/9781848190887/review/

~~~~~~~~~

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

Exercise #183 – Exercises and Acupressure for Nausea and Indigestion, Part 5


 

Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“The appearance of great virtue
Follows only the Tao
The Tao, as a thing
Seems indistinct, seems unclear

So unclear, so indistinct
Within it there is image
So indistinct, so unclear
Within it there is substance
So deep, so profound
Within it there is essence.”

Tao Te Ching #21: 1, 2 translated at http://www.taoism.net

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This week we continue to study and learn the acupressure points and breathing for stomachaches,  indigestion and nausea.  Our acupressure point this week is the Inner Gate (P6) acupressure point which is located on the arm.  Always begin your session with a few slow, deep, thoughtful breaths while seated comfortably in your favorite chair in a quiet area of your home or office.

Healthful breathing and the Inner Gate (P6) Acupressure Point:

  1. Sit comfortably with your back supported by the back of your chair, feet flat on the floor shoulder-width apart.  Take 6 slow thoughtful breaths in and out through your nose.
  2. Locate the Inner Gate acupressure point on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
  3. This point is located on the inside of the arm approximately in the middle of the wrist area.  It is about 2 1/2 finger widths above the wrist (i.e., moving up your arm toward the elbow).
  4.  Press firmly on this point with the thumb of your other hand for no less than a full minute.  Frequent use of this point will relieve indigestion, nausea, anxiety and stomachaches.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/3-404276-0975055143-Tai_Chi_For_Arthritis_DVD.html

Tai Chi For Arthritis DVD

~~~~~~~~~

Keep your little dancers busy after school and on the weekends at Millicent’s blog:  http://millicentmouse.wordpress.com

~~~~~~~~~

Health Tip of the Week:  http://www.prevention.com/health/health-concerns/artichoke-and-indigestion?quicktabs_qt_most_popular_health=1

Home Remedy of the Week:  http://www.all4naturalhealth.com/indigestion-remedies.html

Exercise video of the week (please click on this link):   v24256031AkaFjn4X

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Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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

2011 in review


The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.

 

Here’s an excerpt:

The concert hall at the Syndey Opera House holds 2,700 people. This blog was viewed about 37,000 times in 2011. If it were a concert at Sydney Opera House, it would take about 14 sold-out performances for that many people to see it.

Click here to see the complete report.

Exercise #178 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 10


Welcome to Healing Tai Chi!

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

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“The Tao of heaven
Benefits and does not harm
The Tao of sages
Assists and does not contend.”

Tao Te Ching #81:3 translated at http://www.taoism.net

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The acupressure point we will be using in this exercise is a familiar one to all of us.   We have used this effective point several times in past posts.  I use this point in my classes throughout the year for the relief of headaches and to stimulate the immune system.

Joining the Valley (LI 4):

  1. Begin as usual sitting comfortably with your back supported by the back of the chair, feet flat on the floor shoulder-width apart.
  2. Breath slowly and thoughtfully6 times in and out through your nose.
  3. Locate the acupressure point on your own hand as shown on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
  4. Squeeze the webbing directly behind your thumb firmly between the thumb and index finger of your other hand.
  5. Continue the pressure this point for 30 to 60 seconds and then change hands and repeat in the webbing of your other hand.
  6. You may use this effective point any time during the day to relieve sinus pain and hay fever.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/aa-3375301-B005LKZ5CC-Mosabee_Yoga_Mat_and_Yogitoes_Mat_Towel_bPlayful_Tai_chi_and_Skidless_Purple.html

Mosabee Yoga Mat and Yogitoes Mat Towel - bPlayful Tai-chi and Skidless Purple

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Videos to watch, pictures to color and lessons in ballet movements are available for children at Millicent’s blog: http://millicentmouse.wordpress.com

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Outsmart Your Allergies:  http://www.prevention.com/summerallergens/list/6.shtml  

Home Remedies for Allergies: http://www.all4naturalhealth.com/home-remedies-for-allergies.html  

Exercise Video:  

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

~~~~~~~~~

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