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

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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.

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

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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.