Exercise #157 – Relaxing and Loosening the Shoulders, Part 2


Welcome to Healing T’ai 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)

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“The returning is the movement of the Tao
The weak is the utilization of the Tao

The myriad things of the world are born of being
Being is born of non-being.”

Tao Te Ching #40, translated at www.taoism.net

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This week’s exercise is appropriate for anyone who experiences stiffness in the shoulders whether from spending the day humched over a computer or as a result of aging.  Always approach each new exercise with caution, move slowly and don’t forget to breathe with each movement.    The use of a towel or stretch bands also helps to strengthen shoulder muscles.  Consult your health care professional to learn the proper use of these items particularly if  you have recently had surgery on one or both of your shoulders.

Shoulder Stretch:

  1. Pull your chair up to a table so that your back is to the table.
  2. Breathe in and out through your nose slowly and thoughtfully about 6 times before you begin.
  3. Breathe in through your nose and out through your mouth as you bend the elbow of your right arm and place it on the table.
  4. With your left hand  gently push your right shoulder forward and downward.
  5. Breathe in again and repeat with the same shoulder at least 6 times.
  6. Put your left elbow on the table as you breathe in.  Then breathe out through your mouth as you push your left shoulder forward and downward.  Release and repeat for at least 6 times.

Outer Arm Bone (LI 14)

(Illustration from Acupressure’s Potent Points by Michael Reed Gach)

  • Find the acupressure point on the illustration above labeled LI 14.  If necessary, enlarge your view by clicking on the illustration above.
  • Press firmly on this point for no less than a full minute on the painful shoulder side.
  • If both shoulders are tense and sore, alternate sides for a full minute on each arm.

Bebefits:  This potent point will relieve pain in arms and shoulders.  This point will also lessen shoulder tension and a stiff neck.

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.

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Visit the blog just for kids:  http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/shop.php?k=tai+chi+in+a+chair+ebook&x=0&y=0

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Health Article:  http://www.prevention.com/cda/expertblog/community/?plckController=Blog&plckBlogPage=BlogViewPost&newspaperUserId=122629aa-dda0-4056-aded-090e2b328562&plckPostId=Blog%3a122629aa-dda0-4056-aded-090e2b328562Post%3a781fe55b-c55d-4d99-a3ac-2e67af402627&plckScript=blogScript&plckElementId=blogDest 

Natural Remedies:  http://www.all4naturalhealth.com/herbal-allergy-relief.html 

Exercise Video: 

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

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

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A Memorial Day Poem


Do not stand at my grave and weep,
I am not there, I do not sleep.
I am in a thousand winds that blow;
I am the softly falling snow.I am the gentle showers of rain;
I am the fields of ripening grain.
I am in the morning hush;
I am in the graceful rush.Of beautiful birds in circling flight,
I am the starshine of the night.
I am in the flowers that bloom,
I am in a quiet room.I am the birds that sing,
I am in each lovely thing.
Do not stand at my grave and cry,
I am not there. I do not die.
– Mary Frye (1932)

We will be back next week with a new Tai Chi/Qigong seated exercise.

Exercise #156 – Relaxing and Loosening the Shoulders, Part 1


Welcome to Healing T’ai 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)

~~~~~~~~~

“Therefore the sages:
Place themselves last but end up in front
Are outside of themselves and yet survive
Is it not due to their selflessness?
That is how they can achieve their own goals.”

Tao Te Ching #7:2, translated at www.Taoism.net

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In this exercise, we’re moving down from the neck and head to concentrate on the shoulders.  If you have an injury or have had surgery recently, please consult your physician before trying this exercise.  As always, move through the shrugs and circles gently and slowly at first until you know how the movements will effect your joints and muscles.

Shoulder shrugs and circles:

  1. Begin sitting with your back straight, feet flat on the floor, shoulder-width apart.  Breathe in through your nose and out through your mouth slowly for 6 breaths before you begin.
  2. As you breathe in through your nose, lift your shoulders toward your ears.  Breathe out through your mouth and drop your shoulders.  Shrug and drop 12 times.
  3. Circle your shoulders to the back 12 times as you breathe normally in and out through your nose.  Don’t try to match your breaths to the shoulder rolls.
  4. Now, circle your shoulders forward for the same number of times.  Continue breathing in and out through your nose only without matching the breaths to the shoulder movements.
  5. You can use this relaxing exercise any time throughout the day when your neck and shoulders begin to feel tense or sore.

Heavenly Rejuvenation (TW 15)

  • If necessary, click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • You can find the acupressure point labeled TW 15 one inch below the top of the shoulder midway between the base of the neck and the end of the shoulder.
  • Press firmly on this point for no less than a full minute.  You may bend both arms back and put pressure on this acupressure point on both shoulders at the same time if you wish.


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.

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

http://www.healingtaichi.com/blended-none-B003O3MTM2-The_99_Most_Essential_Relaxing_Classics_Amazon_Exclusive.html

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For the kids  –   http://millicentmouse.wordpress.com

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Natural Remedies:  http://www.all4naturalhealth.com/atherosclerosis-treatment.html

Health Article:  http://www.prevention.com/health/nutrition/healthy-eating-tips/diet-foods-and-healthy-fats/article/678788dc78803110VgnVCM10000013281eac____

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.

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

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Exercise 155 – Neck Loosening and Relaxing, Part 5


Welcome to Healing T’ai 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)

~~~~~~~~~

“Therefore the sage says:
I take unattached action, and the people transform themselves
I prefer quiet, and the people right themselves
I do not interfere, and the people enrich themselves
I have no desires, and the people simplify themselves.”

Tao Te Ching #57:1, translated at www.Taoism.net

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In this exercise, we will be turning our heads to the side and then tilting upward to look toward the corner where the ceiling and the wall meet.  Move slowly so you don’t injure your neck.  If you feel any resistance, stop and return your head to the center forward-facing position.

 

Head tilts to the side and up:

  1. Begin as usual sitting straight with your feet flat on the floor, shoulder-width apart.  Breathe slowly and thoughtfully in and out through your nose 6 times.
  2. Turn your head toward your left shoulder slowly and tilt your head up and toward the corner of the room where the wall and the ceiling meet as you breath out either through your nose or your mouth.
  3. Return your head to the front-facing position as you breathe out.  Breathe in again.
  4. As you breathe out, turn your head toward your right shoulder and tilt your head upward toward the ceiling in right corner.
  5. Breathe out again as you return your head to the forward-facing position.  Continue to turn and tilt your head for a total of 12 times (6 in each direction).

Gates of Consciousness (GB 20):

  • Click on the  illustrations above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • Locate the acupressure point labeled GB 20.
  • Press firmly on these two points for no less than a full minute.  You may use these points as often during the day as necessary.

Benefits:  This effective acupressure point relieves arthritis in the shoulders and neck.  It will also alleviate a headache or a stiff neck.

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.

~~~~~~~~~

Keep the kids busy at Millicent’s blog: http://millicentmouse.wordpress.com

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Featured item from the Healing Tai Chi Store:

 http://www.healingtaichi.com/blended-3375301-B004NELFIU-Yoga_DVD_for_Beginners_Seniors_Stress_Relief_Insomnia_Sciatica_Arthritis_Osteoporosis_Holistic_Health_Weight_Loss_Simple_Stretches_Men_Women_Improve_Libido_Energy_Vigor.html

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Natural Remedies:  http://www.all4naturalhealth.com/home-remedies-for-wrinkles.html

Anti-Aging Video:  http://www.prevention.com/health/news-voices/videos?videoID=8213cda62484f210VgnVCM10000030281eac____

Featured Video: 

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Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

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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.~

End of Semester Chores


Welcome to the Healing Tai Chi Blog

My apologies – there will not be a new exercise post this week. 

 

 The end of the spring semester beckons and many chores are required of instructors like me at this time of the academic year.

We’ll be back next week with a new post of seated Tai Chi/Qigong exercises.  In the meantime, please scroll down for previous exercises.

Happy Easter!


We wish you and your family a happy and blessed Easter season!

From all of us at Healing Tai Chi

Exercise #154 – Neck Loosening and Relaxing Exercises, Part 3


Welcome to Healing T’ai 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 world has a beginning
We regard it as the mother of the world
Having its mother
We can know her children
Knowing her children
Still holding on to the mother
Live without danger all through life.”

Tao Te Ching #52:1, translated at http://www.taoism.net

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For this week’s exercise we will be moving the head in a circle to loosen the muscles of the neck.  These circles are half circles only. Bend your head to your shoulder then down to the chest then back up to the other shoulder and return to the upright position.  Don’t tilt your head to the back-only to the chest and then upright.  Again, if  you have had an injury to your neck or surgery on your neck or even on your shoulders, please check with your health care provider before attempting this exercise.

Head half circles:

  1. Begin sitting as usual with your legs shoulder-width apart, feet flat on the floor, head upright and shoulders pressed downward.
  2. Breathe in through your nose and tilt your head over your right shoulder.
  3. Circle your head down toward your chest as you breathe out through your nose.
  4. Halfway through the arc, begin breathing in again through your nose and swing your head slowly to the left shoulder and then return to the upright position.
  5. Repeat steps #2 through #4 for a total of 6 times.
  6. Reverse the direction of your circle by tilting your head toward your left shoulder this time and completing 6 arcs left to right returning each time to the upright position.

Gates of Consciousness (GB 20)


  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • Locate the point labeled GB 20.
  • Press firmly with your thumbs on these points where there is a hollow on each side of the neck at the base of the skull between the two large muscles that support your head.  Hold your thumbs on these acupressure points for 1 to 3 minutes or 3 to 5 minutes if you have a particularly stiff or sore neck.

 

 

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 filling out the form at the top right hand column.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B00006830Z-Mindful_Movements_Gentle_Contemplative_Exercises_with_Monks_Nuns_of_Plum_Village.html


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Give the little ones in your house something to do at Millicent’s blog: http://millicentmouse.wordpress.com

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Health article: http://www.prevention.com/health/health/health-concerns/heart-attacks-7-heart-tests-that-can-save-your-life/article/a173adb8ee9bd210VgnVCM10000030281eac____

Natural remedies:  http://www.all4naturalhealth.com/herbs-for-the-heart.html

This week’s featured video:

 

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

~~~~~~~~~

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