Exercise #121 – Exercise and Energize Your Legs and Feet, Part 11


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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.


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“Heaviness is the root of lightness
Quietness is the master of restlessness”
Tao Te Ching #26:1, translated by www.Taoism.net


There are 2 ways to proceed with this exercise.  You can leave your leg resting on the chair or, if you want to really challenge yourself, lift your leg off the chair as you swing your leg out to the side. Alternately, you could combine the 2 so that you swing your leg with your thigh resting on the chair for half of the swings and then do the swings with your leg lifted off the chair.  Try each to see which works best for you.  As always,  proceed with caution.

Leg swing and hold:

  1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.
  2. Take 3 slow breaths in through your nose and out through your mouth, allowing your diaphragm to expand as you breathe in and tighten as you breathe out.
  3. Breathe in, then breathe out and slide or lift your leg out to the side as far as your chair will allow.
  4. Hold your leg in position as you breathe in and out again for a total of 3 times.
  5. Return  your leg to the center, bend your knee and return your leg to the floor.
  6. Change legs and repeat.  Continue alternating legs for a total of 6 repetitions on each side if possible  If you begin to feel strain or pain, reduce the number of repetitions to a comfortable level.

 Acupressure point:

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • Find the point, Supporting Mountain (B57), and press firmly on this point or the points on both legs at the same time for a full minute.
  • Repeat as often as necessary throughout the day and in the evening before your go to sleep.


Benefits: This point will relieve leg cramps especially in the calf muscles.  It is also very effective for alleviating knee pain, lumbago and swollen feet.

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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Health article of interest: http://www.webmd.com/menopause/slideshow-menopause-overview

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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.~