Exercise #193 – Arthritis Exercises and Acupressure Points, Part 9


  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)

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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

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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“Thirty spokes join in one hub
In its emptiness, there is the function of a vehicle
Mix clay to create a container
In its emptiness, there is the function of a container
Cut open doors and windows to create a room
In its emptiness, there is the function of a room

Therefore, that which exists is used to create benefit
That which is empty is used to create functionality.”

Tao Te Ching #11:1, 2 translated at http://www.taoism.net

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This week we will be twisting from side to side.   This motion massages and stimulates the internal organs as well as “popping” the ch’i or energy from the lower dan tien (the cultivation center for physical energy) and the daimai which is the extraordinary meridian that runs around the waist.   Twist as far to the side as you comfortably can so that you benefit fully from this exercise.  As always, however, consult your health care provider before beginning any new exercise.

Side to side twists:

  1. Begin as usual sitting with your feet flat on the floor shoulder-width apart, back fully supported by the back of your chair.
  2. Take 6 to 12 slow, thoughtful breaths in and out through your nose before you begin.
  3. As you breathe in through your nose again, lace your fingers.  As you breathe out through your mouth, lift your arms above your head.
  4. If possible, twist your wrists so that your palms are facing the ceiling.
  5. Breathe in again through your nose with your arms stationary above your head.  As you breathe out through  your mouth, twist slightly to your left and release a little bit of your breath.  Hold your breath for a moment.
  6. Twist a little further to your left and release a little more of your breath.  Hold for a moment again.
  7. Twist the full distance possible to your left as you release the rest of your breath.
  8.  Breathe in through your nose as you turn back to the front.
  9. 9.  Repeat steps 5 through 8 to your right, repeating the same breathing in small amounts until the furthest twist when you release the rest before breathing in again and returning back to the center.
  10. 10.  Repeat at least one more set of twists and breathing to each side.  Then twist your wrists so that your palms face the top of  your head and slowly return your hands to your lap.

Gates of Consciousness (GB 20):

  •  Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press both thumbs into these two points and tilt your head back slightly.
  • Press firmly up and under your skull for at least a full minute as you breathe in and out through your nose slowly.

Benefits:  This acupressure point will relieve head and neck stiffness and pain.  It is also helpful in alleviating headaches, insomnia and hypertension.

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

http://www.healingtaichi.com/3-404276-B0001Z4OBU-Tai_Chi_for_Older_Adults.html

Tai Chi for Older Adults

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Visit the blog just for little dancers and their parents:  http://millicentmouse.wordpress.com

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This week’s featured health article:  http://www.prevention.com/health/natural-remedies/natural-remedies-sore-throats

This week’s natural remedy:  http://www.all4naturalhealth.com/herbal-treatment-for-arthritis.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 #190 – Arthritis Exercises and Acupressure Points, Part 6


 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)

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 “The soft and weak overcomes the tough and strong
Fish cannot leave the depths
The sharp instruments of the state
Cannot be shown to the people.”

Tao Te Ching #36:2, translated at http://www.taoism.net

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In this week’s exercise we will be lifting our arms overhead.  If you are unable to lift your arms that high comfortably, you can leave your arms in front of your chest instead but continue with the torso lifts as instructed.  You will still benefit from the exercise in spite of this modification.

Torso stretches:

  1. Begin as usual with your legs shoulder-width apart, feet flat on the floor, back supported by the back of your chair.
  2. Breathe in and out through your nose only for 6 to 12 times before you begin lifting your arms.
  3. Breathe in again and lace your hands.  Breathe out and lift your arms overhead twisting your wrists so that your palms are facing the ceiling.
  4. Breathe in with your arms stationary overhead.  Breathe out again and lift your torso (don’t stretch your arms, just your torso).  Be sure not to lock your elbows.
  5. Breathe in and then breathe out as you stretch your torso a little bit higher.
  6. Breathe in again in the fully stretched position then breathe out as you lower your hands back to your lap.
  7. Repeat all the steps from #3 through #6.
  8. Shake  out your arms if they are overly tense and relax, breathing in and out through your nose 6 to 12 times.

Gates of Consciousness (GB 20):

  •  Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with your two thumbs on each of the points allowing your fingers to rest against your skull.  continue pressing firmly just under the bottom edge of the skull for a full minute.
  • Use this acupressure point often to relieve general arthritis as well as neck pain, irritability, headaches, insomnia and fatigue.

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/8-1000-188696923X-Tai_Chi_Walking_A_Low_Impact_Path_to_Better_Health.html

Tai Chi Walking: A Low-Impact Path to Better Health

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Give your little dancers something to do after school and on weekends at Millicent’s blog:

http://millicentmouse.wordpress.com

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This week’s health article:  http://www.prevention.com/health/natural-remedies/top-10-prescription-drugs-and-natural-remedies

This week’s natural remedy:   http://www.all4naturalhealth.com/arthritis-in-hand.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 #179 – Exercises and Acupressure for Nausea and Indigestion, Part1


Welcome to Healing Tai Chi!

…the award-winning blog of seated T’ai Chi and Qigong exercises to manage stress and 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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“Good traveling does not leave tracks
Good speech does not seek faults
Good reckoning does not use counters
Good closure needs no bar and yet cannot be opened
Good knot needs no rope and yet cannot be untied.”

Tao Te Ching #27:1, translated by http://www.taoism,net

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              With the holiday season upon us, I thought we should discuss acupressure points and exercises to relieve indigestion and nausea.   We’re surrounded by rich foods, candy,  fancy desserts and large meals at this time of the year as we celebrate with friends and family.

              The acupressure point we’re talking about today is specifically designed to relieve abdominal pain and indigestion.  It should be used before meals or two hours after a meal.  The easiest and most effective way to  make use of the acupressure point, Center of Power (CV12), is to lie down on your back on the floor or bed with your knees bent, feet flat on the floor.

  1.  Begin by breathing slowly in and out through your nose 6 times.
  2. Locate CV12 on the illustration below from Micheal Reed Gach’s Acupressure’s Potent Points.
  3. Press inward and upward at a 45 degree angle.  Slowly increase the pressure on this point where you will feel a muscle mass.  Hold the point for 2 minutes while continuing to breathe in and out slowly.

Cautions:  This point should not be used by anyone under the age of 12.  Mr. Gach also cautions against pressing and holding this point very deeply if you have a life-threatening or chronic illness such as cancer, high blood pressure or heart disease.

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/3-404276-B000XO42PW-Tai_Chi_Stillness_Through_Motion.html

Tai Chi: Stillness Through Motion
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Ballet instruction, videos and pictures to color for young children at Millicent’s blog: http://millicentmouse.wordpress.com

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Herbs for improved digestion:  http://www.prevention.com/health/health/healthy-living/a-five-herb-aperitif-for-indigestion/article/debe323b0b803110VgnVCM20000012281eac____

Natural remedies for indigestion:  http://www.all4naturalhealth.com/indigestion-remedies.html

Seated inner thigh exercises (please click on link below):

http://www.ehow.com/video_5247016_do-seated-inner-thigh-exercises.html

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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

Recommended reading:

http://www.amazon.com/Balance-Bounce-Back-Person-ebook/dp/B005L8EJ8A/ref=sr_1_5?s=digital-text&ie=UTF8&qid=1320686081&sr=1-5

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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.

Exercise #177 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 9


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)

“Sages do not accumulate
The more they assist others, the more they possess
The more they give to others, the more they gain.”

Tao Te Ching #81:2, translated at http://www.taoism.net

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The breathing exercise this week is effective in relieving hay fever and sinus problems that afflict so many of us at this time of the year.  the acupressure points and illustration are taken from Michael reed Gach’s wonderful book, Acupressure’s Potent Points.   Remember it is best to use these points and breathing exercises in a quiet place seated in a comfortable chair for the best results.

GV 20 and GV 26:

  1. Begin sitting as usual with your feet shoulder-width apart and flat on the floor.  Sit comfortably in your chair so that your back is fully supported by the back of your chair, allowing for the natural curve in your spine.
  2. Breathe in slowly and thoughtfully through your nose without strain.  Breathe out through your nose until you must take another breath.  Continue to breathe in and out for a total of 6 times.
  3. Now, locate the acupressure points on the top of the head at GV20 and on a point midway between your upper lip and nose (GV26) as shown on the illustration below:


4. Press firmly on these 2 points at the same time for a full minute.

5. As you hold your fingers on these points, continue breathing in and out through your nose slowly.

6. You may use these points as often during the day as necessary.

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/52-3760931-B0052YK8RO-Spoonk_Acupressure_Massage_Mat_from_Cotton_Eco_foam_made_in_USA_for_Stress_and_Pain_Relief.html  

Spoonk Acupressure Massage Mat from Cotton/Eco-foam made in USA for Stress and Pain Relief

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Eat for pain relief:  http://www.prevention.com/tips/health/5-ways-control-fibromyalgia-diet

Shoes for back pain relief:  http://www.all4naturalhealth.com/shoes-for-back-pain.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

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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.

Exercise #176 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 8


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)

“Yield and remain whole
Bend and remain straight
Be low and become filled
Be worn out and become renewed
Have little and receive
Have much and be confused
Therefore the sages hold to the one as an example for the world
Without flaunting themselves – and so are seen clearly
Without presuming themselves – and so are distinguished
Without praising themselves – and so have merit
Without boasting about themselves – and so are lasting.”

Tao Te Ching #22:1, translated at http://www.taoism.net

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We continue this week with acupressure points and slow, thoughtful breathing to relieve allergies and clear the sinuses.   These acupressure points can be used frequently during the day when you are experiencing a stuffy nose and/or a headache brought about by head congestion.

Acupressure points GV 20 and GV 24.5:

  1. Begin by sitting as usual with your feet flat on the floor shoulder-width apart, back against the back of your chair.
  2. Breathe in and out slowly through your nose 6 times counting each breath.
  3. Place your fingers on the top of your head where your soft spot was when you were a baby.  With the middle finger of your other hand, press lightly between your eyebrows.
  4. Locate these 2 points on the illustration below from Michael Reed Gach’s Acupressure’s Potent Points.

5.  Breathe deeply while holding these points for no less than a full minute.

6. When you are finished, return your hands to your lap, close your eyes, and breathe in and out through your nose slowly and thoughfully 6 times.

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/27-404276-B000HXDM82-Understanding_Qigong_DVD1_Dr_Yang.html

Understanding Qigong DVD1: Dr. Yang

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


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Tips for improving breathing:  http://www.prevention.com/health/health/emotional-health/stress-and-circle-breath/article/f47a8169c1903110VgnVCM20000012281eac____

Natural remedies for better breathing:   http://www.all4naturalhealth.com/natural-anxiety-treatment.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

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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.

Exercise #175 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 7


Welcome to Healing Tai Chi!

…the award-winning blog of seated T’ai 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)

“Bearing it, rearing it
Bearing without possession
Achieving without arrogance
Raising without domination
This is called the Mystic Virtue.”

Tao Te Ching #10:2, translated at http://www.taoism.net

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We are once again using an effective acupressure point taken from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.  This point can be used as often throughout the day as needed.  Breathing thoughtfully and slowly while keeping pressure on this point will enhance its effectiveness.

Acupressure points LI20 and St3:

  1. Sit comfortably as usual with your back supported by the back of your chair, feet flat on the floor shoulder-width apart.
  2. Before you begin to put pressure on the acupressure points, breathe in and out through your nose slowly at least six times concentrating on the movement of your breath.
  3. Look at the photo below from Mr. Gach’s book to help you locate the 2 points.
  4. Using your index fingers and middle fingers, press on these two acupressure points on both sides of your nose at the same time.
  5. Press upward on these points and breathe deeply while you hold your fingers in place for no less than a full minute.
  6. When you finish, remain seated and breathe in and out through your nose for another 6 times.

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/47-301668-B00004THCW-Seven_Metals_Singing_Bowls_of_Tibet.html

~~~~~~~~~

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

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Cure for dry winter skin:  http://www.prevention.com/defy-your-age/blog/superfruit-heals-dry-skin

More dry skin help:  http://www.all4naturalhealth.com/essential-oil-skin-care.html

Seated 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 #174 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 6


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)

~~~~~~~~~

“Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return.”

Tao Te Ching #16:1, translated at http://www.taoism.net

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The following exercise is a combination of meditative breathing and a targeted acupressure point for relieving allergy symptoms and sinusitis.  This point and the accompanying meditative breathing with targeted relaxation offer an effective and safe way to alleviate the misery of allergies, headaches and sinusitis.  You may use them at any time throughout the day.

Meditative breathing with acupressure:

  1. Begin by sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.
  2. Close  your eyes.  Count backwards from 3 with each breath in through your nose and out through your mouth picturing the number of each count on the back of your eyelids.
  3. Beginning with “3” and for each of the counts thereafter, visualize a portion of your body relaxing as it fills with healing energy.
  4. For example, on the count of 3, “see” the number 3 on your eyelids and, at the same time, consciously relax your head and neck.   Then, on “2”, visualize what the written number looks like and relax your trunk, shoulders and arms.
  5. Finish with the conscious relaxation of your hips, legs and feet on the count of “1”.
  6. Now, place your thumbs behind each ear and reach with your other fingers to the top of your head.  This acupressure point is B7.  Press firmly on these two points at the same time for at least one full minute.

The photo below is from Michael Reed Gach’s 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.

~~~~~~~~~

Keep the kids busy after school and on the weekends at the blog written just for them:  http://millicentmouse.wordpress.com

 ~~~~~~~~~

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

 http://www.healingtaichi.com/6-3375301-B000BK7F48-Gaiam_Tai_Chi_Beginner_Kit.html


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Guest article:    http://taoism.about.com/b/2011/09/27/abdominal-reverse-vase-breathing.htm?nl=1

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

Please click on the link below to view this week’s exercise video:  

http://www.ehow.com/video_7411339_back-exercises-can-do-chair.html

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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.

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