Seated Exercises for You #7

Welcome to Healing Tai Chi!

Quarta Seated Taiji and Qigong 9781848190887Please click on the book cover above for more information on this book which is available in print and e-book format.


Here is your weekly exercise video. Please click on the link below to view the video.

If you are a healthcare professional, caregiver or a taiji or qigong instructor, we would like to hear from you.  Please send a short article, photos or videos of the exercises (seated or standing) you use for your students or patients to with the subject line “chair tai chi blog.”


The exercises in this blog are intended for educational purposes only.  Please consult your healthcare provider before you begin any new exercise program,


Exercise #154 – Neck Loosening and Relaxing, Part 4

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)


“Seeing details is called clarity
Holding on to the soft is called strength
Utilize the light
Return to the clarity
Leaving no disasters for the self
This is called practicing constancy.”

Tao Te Ching 52:3, translated at


This week we are continuing the exercises for loosening and relaxing the neck.  The best way to release tension in your neck is to use all these exercises at one sitting and as often during the day as necessary.  Always remember to practice these movements gently and slowly so you don’t irritate the targeted area any further.  And, as always, consult your health practitioner particularly if you have had a neck or shoulder injury or surgery.

Wise Owl Gazes Backward:

  1. Begin sitting as usual with your feet flat on the floor, shoulder width apart, back fully supported by the back of your chair.
  2. Breathe in slowly through your nose.  Turn your head slowly to look over your left shoulder while breathing out through your nose.
  3. Breathe in again as you retrun your head to the forward-facing position.  Turn your head to look over your right shoulder as you breathe out again.
  4. Return your head to the front breathing in through your nose.
  5. Continue to look over your left and right shoulders, alternately for a total of 12 times.  Always move your head slowly and in conjunction with your breath.

Shoulder Well (GB 21):

  • Locate the acupressure point labeled GB 21 on the illustration from Michael Reed Gach’s book, Acupressure’s Potent Points..
  • Curve your fingers and place them on the tops of your shoulders where the acupressure point is located.
  • Press lightly at first and then gradually increase the pressure by allowing the weight of your arms to relax forward.  Retain the pressure for 1 to 3 minutes then return your arms to your lap and breathe slowly in and out through your nose several 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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~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~