Exercise #116 – Relax and Energize Your Legs and Feet, Part 6



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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.

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“Everything flourishes; each returns to its root
Returning to the root is called tranquility
Tranquility is called returning to one’s nature
Returning to one’s nature is called constancy
Knowing constancy is called clarity.”
Tao Te Ching, #16:2, translated by www.Taoism.net


Approach this and the next exercise with caution.  You will feel a certain amount of tension in your thighs.  This is not necesarily bad but if you experience pain or cramping, lower your leg a bit or skip this exercise and use one of the less strenuous previous ones.  Don’t be discouraged if this happens; it takes time to strengthen muscles.  As you exercise, you will get stronger.

Off-the-chair thigh lifts:

  1. Sit as usual with your back against the back of your chair, hips tucked under, feet flat on the floor, shoulder-width apart.
  2. Breathe in slowly and tighten your diaphragm (reverse breathing).  As you do so, lift your right leg (or left) slowly until your thigh is no longer supported by the chair.
  3. Hold for a few second, then breathe out and lower your leg slowly back to the chair.  Bend your knee and return your foot to the floor. 
  4. Alternate legs and repeat.  Continue to alternate legs for a total of 6 leg lifts, 3 on each side.

 Acupressure point:

  • Locate the acupressure point, Three Mile Point (St 36), on the illustration above from Michael Reed Gach’s book, Acpressure’s Potent Points.
  • Click on the illustration to enlarge so you can see exactly where the point is.
  • Press firmly on this point on one or both legs at the same time for a full minute.

Benefits: This point is very effective for stomach distress but more importantly for this post, it is also beneficial to strengthen the whole body and tone muscles in your legs.

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