Exercise #168 – Sciatica Exercises Lying Down, 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)

“The Tao of Heaven:
Does not contend and yet excels in winning
Does not speak and yet excels in responding
Is not summoned and yet comes on its own
Is unhurried and yet excels in planning
The heavenly net is vast
Loose, and yet does not let anything slip through.”

Tao Te Ching #73:3, translated at http://www.taoism.net

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We’re continuing exercises for sciatica and the lower back.  For some sitting in a chair will work best; for others, lying on your bed might be the more effective and safer way to practice.  Remember to check with your physician before trying any of these exercises regardless of where or how often you decide to do these stretches.

Reverse fly:

  1. This exercise calls for the use of weights in both hands.  if you don’t have a pair of weights, use the same size cans of fruit or vegetables just as long as you can hang on to them.  You don’t want to drop the cans on your foot!
  2. Sit either in a chair or on the edge of your bed.  Breathe in slowly through your nose and out slowly through your mouth for 3 to 6 times in a very relaxed way.
  3. Begin bent over your legs with the back straight and arms holding the weights hanging down alongside your legs.
  4. Breathe in slowly through your nose as you lift your arms to shoulder level and squeeze your shoulder blades together.  Keep your elbows slightly bent.
  5. Return your arms to the beginning position as you breathe out slowly through your mouth timing the breaths in and out with the movement of your arms.
  6. Before repeating, check the position of your back to make sure you aren’t collapsing over your legs.  You will feel some pressure in your abdominals from being in this position.
  7. Repeat at least 3 times during your first session.  After you’re comfortable with the exercise, begin increasing the number of repetitions.

Bigger Stream (K3)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, if necessary to enlarge your view.
  • Press firmly on this point for no less than a full minute.  If it is uncomfortable for you to get to this point, sit in a chair or on your bed and cross one leg over the other so the acupressure point will be easier to reach.
  • You can press on this potent point on both ankles or just one of them.  This point can be used often during the day.

Benefits:  Use this acupressure point to relieve swollen feet, ankle pain, menstrual cramps, earaches and for lower back pain.

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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Keep the little ones busy this summer at Millicent’s blog: http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/blended-301668-B00007JGQ6-Music_for_Healing.html

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Health article:  http://www.organicsoul.com/music-for-healing-how-music-therapy-supports-good-health/

Guest article:  http://healing.about.com/od/painmanagement/a/back-pain-therapies.htm?nl=1

Exercise video (please click on the link below):

http://www.ehow.com/video_5246948_exercises-do-sitting-chair.html

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://www.healingtaichi.com

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

Tai Chi in a Chair ebook:   http://www.healingtaichi.com/blended-none-B0051U9N4S-Tai_Chi_in_a_Chair.html

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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Exercise #164 – Sciatica Exercises Lying Down – 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)

“The Tao, eternally nameless
Its simplicity, although imperceptible
Cannot be treated by the world as subservient.”

Tao Te Ching #32:1, translated at http://www.taoism.net

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This exercise is usually done while lying on the floor.   However,  it can be practiced while lying on your bed as well.  As usual be cautious when practicing.  Check with your doctor first and then, move slowly and carefully with the minimum number or repetitions.  You can always increase the number of repetitions and arch your back more strongly as your muscles become stretched and more flexible.

Back arches:

  1. Sit on your bed and breathe slowly in and out through your nose about 6 times.
  2. Now, lie face down on the mattress, bend your elbows so that your hands are under your shoulders.  Breathe in through your nose.
  3. As you press your hands on the mattress, push your chest upward arching your back as you breathe out slowly through your mouth.
  4. Breathe in through your nose and hold for a couple seconds.
  5. Breathe out through your mouth and lower yourself slowly back onto your stomach.
  6. Repeat the arches and slow returns 6 times if possible.  Remember to breathe with your movements.
  7. Start with a few repetitions and increase the number when you feel comfortable about the exercise.

Womb and Vitals (B 48):

  • Click on the illustration above from Michael Reed Gach’s book Acupressure’s Potent Points to enlarge your view.
  • Locate the points labeled B 48.
  • These spots are awkward to reach with just your fingers.  To be sure you will get results from the use of these points, sit on a chair, fist your hands at the spot 1 to 2 finger-widths outside the sacrum (bony area at the base of your spine).
  • Press back your fists and against the back of your chair.  Breathe in and out through your nose only, continuing in this position for a full minute.
  • You may use this exercise whenever your back begins to feel tense or you feel a “pinch” on your sciatic nerve.

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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Featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/53-404276-B000K9RBSK-Tui_na_The_Authentic_Art_of_Chinese_Acupressure_Tui_Na_Basic_Level.html

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


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No-cook meals:  http://www.prevention.com/tips/weight-loss/no-cook-meal-ideas-400-calorie-fix 

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

This week’s 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.

Exercise #162 – Relaxing and Loosening the Shoulders, Part 7


 

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 highest goodness resembles water
Water greatly benefits myriad things without contention
It stays in places that people dislike
Therefore it is similar to the Tao.”

Tao Te Ching #8:1, translated at http://www.taoism.net

The exercise this week is a bit harder than the previous ones.  You will need to be careful when you first try out this exercise.  You’ll be sitting fairly close to the edge of your chair so if your balance is not particularly good, skip this exercise and go back to a previous one that seemed beneficial and safe.  As always, consult with your physician before beginning any new exercise.

Arm stretches behind:

  1. Before you begin, take at least six slow, thoughtful breaths in through your nose and out through your mouth.
  2. Slide to the edge of your chair – carefully, not too far.  You will be bringing your arms up behind  you.  Make sure there is enough clearance so that you don’t bang your hands or arms on your chair.
  3. Now, lace your fingers with your arms behind you. Breathe in and then breathe out as you bend over your thighs lifting your arms up behind you as far as they will go.
  4. Hold for a few seconds, then breathe in again as you lower your arms and sit up straight.
  5. Continue bending over your thighs and lifting your laced hands upward as far as is comfortable.
  6. Repeat 6 to 12 times if possible.

Gates of Consciousness (GB 20)

  • Look at the photo above from Michael Reed Gach’s book, Acupressure’s Potent points, to see where this man has his fingers.
  • Using  your thumbs,  locate these points directly below your skull and between the two large muscles in the back of your neck.
  • Press on both sides for a full minute breathing in and out slowly through your nose.

Benefits:  These effective points will relieve arthritis in your shoulders, neck and head.   Use these points to alleviate the pain of a headache and to relax a stiff neck.

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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.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B0012YN35M-Stronger_Seniors_Chair_Exercise_Program_Developed_by_Anne_Burnell_Continuing_Education_Provider_for_Older_Adult_Populations_for_the_American_Council_on_Exercise_ACE_and_Faculty_for_The_National_Counci.html

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Keep the kids busy this summer with Millicent: http://millicentmouse.wordpress.com


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Health article: http://www.prevention.com/hurtyourbackhabits/index.shtml  

Natural remedies:  http://www.all4naturalhealth.com/natural-wart-removal.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.

Exercise #161 – Relaxing and Loosening the Shoulders, 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)

“A good commander achieves result, then stops
And does not dare to reach for domination
Achieves result but does not brag
Achieves result but does not flaunt
Achieves result but is not arrogant
Achieves result but only out of necessity
Achieves result but does not dominate.”

Tao Te Ching #30:3, translated at http://www.taoism.com

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These exercises are designed to strengthen your shoulder muscles.  You may use weights to increase the amount of benefit from the arm swings but use caution.  If you have recently undergone surgery on your shoulder, consult with your physician before beginning this exercise and especially if you plan to use weights.

Arms Swings:

  1. Sit as usual with your feet flat on the floor shoulder-width apart, back supported by the back of your chair.  For this exercise, it might be best to sit in a chair without arms.
  2. Begin with a breath in through your nose. Then, swing one arm back slowly, return to the center and then swing your arm to the front slowly and return to the center, then out to the side and pause and return to your starting position. Continue to breathe in and out through your nose only but don’t try to match your breaths with your arm swings.
  3. Repeat the front and back swing and then the side swing for a minimum of 6 sets.
  4. Change arms and repeat steps #2 through #4.
  5. Stop and rest.  If you feel up to repeating the exercise with each arm once again, do so.  But, don’t overdo it with too many repetitions.

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.
  • Use both hands so you can press firmly on these two points.  Hold for a full minute.
  • You may use this point 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.

~~~~~~~~~

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.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B000W7QGPY-Dr_Chens_Exercises_in_Chair.html

~~~~~~~~~

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


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Health article:  http://www.prevention.com/all-natural-pedicure/index.html

Natural remedies:   http://www.all4naturalhealth.com/sunburn-remedies.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.

 

Happy Fourth of July!


Happy Fourth to You and Your Family

From All of Us at Healing T’ai Chi

We’ll be back next week with a new exercise to balance mind, body and spirit.

Exercise #160 – Relaxing and Loosening the Shoulders, 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)


“The Tao that can be spoken is not the eternal Tao
The name that can be named is not the eternal name
The nameless is the origin of Heaven and Earth
The named is the mother of myriad things
Thus, constantly without desire, one observes its essence
Constantly with desire, one observes its manifestations
These two emerge together but differ in name
The unity is said to be the mystery
Mystery of mysteries, the door to all wonders.”

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

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This week’s exercise is a variation on the up and back and side to side head movements that we covered in a previous post.   these movements will loosen up your neck and release tension in the shoulders.  As always, approach a new exercise slowly and carefully.  Breathe in and out through your nose in time with your head movements always breathing out when you tilt your head.

Head tilts: 

  1. Sit as usual with your back supported by the back of your chair, feet flat on the floor shoulder-width apart.
  2. Take 6 breaths slowly in and out through your nose before you begin.
  3. Tuck your chin in and lower your head toward your chest continuing to tuck your chin a bit more as you lower your head.  Be sure to breathe in through your nose before you tilt your head.  Then breathe out as you tuck your chin and lower your head.
  4. Now, rest your hands lightly on top of your head.  Don’t press down on your head at all.
  5. Begin breathing in as you slowly move your head to an upright position.
  6. Continue to tuck your chin and tilt your head toward your chest remembering to time your breaths with the movements at least 6 times.

Drilling Bamboo (B 2)

  • For a larger view of the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, click on the picture.
  • Press firmly on B2 with your thumbs (one side at a time or both sides at the same time) while you breathe in and out slowly through your nose.
  • Continue pressing on these points for no less than a full minute.  You can  use B2 as often as necessary.

Benefits:  This point will relieve neck pain and stiffness, headaches, hay fever and eye fatigue.  This point is also very effective to relieve sinus pressure and a stuffy nose.

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.

~~~~~~~~~

Give the kids something to do at Millicent’s blog: http://millicentmouse.wordpress.com


~~~~~~~~~

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

http://www.healingtaichi.com/blended-1000-1572247088-A_Mindfulness_Based_Stress_Reduction_Workbook.html

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Strength training for seniors:   http://www.sciencedaily.com/releases/2011/06/110610094507.htm

Natural remedies:  http://www.all4naturalhealth.com/treatment-for-parkinsons-disease.html 

Seated 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.

Exercise #159 – Relaxing and Loosening the Shoulders, 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)

~~~~~~~~~

“There is no crime greater than greed
No disaster greater than discontentment
No fault greater than avarice
Thus the satisfaction of contentment
is the lasting satisfaction.”

Tao Te Ching #46:2, translated at www.taoism.net

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In this week’s exercise, we’ll be stretching the shoulders with arms bent at a 90 degree angle.  If you experience any pain or extreme discomfort, stop this exercise and go back to any of the previous exercises for shoulders that you could tolerate.

  1. Sit as usual with your feet shoulder-width apart flat on the floor.
  2. Move away from the back of your chair so that you are sitting toward the edge of it as far forward as possible.  Sit only as far forward as is safe.
  3. Bend your arms so that your forearms are parallel with the floor and your elbows are bent.
  4. Press your arms behind you squeezing your shoulder blades together.  Release and then repeat again for a total of 3 to 6 times.
  5. Keeping your arms bent with your forearms parallel to the floor, bring your elbows in front of you until they touch (if possible).  Repeat the forward squeeze also for 3 to 6 times.

Heavenly Rejuvenation (TW 15)

  • Click on the illustration from Michael Reed Gach’s book, Acupressure’s Potent Points, if necessary to enlarge your view.
  • Locate the point labeled TW 15. 
  • Press firmly on this point on one shoulder or on both shoulders at the same time if you prefer.  Hold for at least a full minute but preferably for 1 to 3 minutes as often as necessary to release stiffness in the shoulders.

Benefits:  This point will relieve muscular tension in the shoulders, a stiff neck or shoulder pain.

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

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B00158NCX8-Stronger_Seniors_Yoga_Chair_Exercise_Program_Developed_by_Anne_Burnell_Continuing_Education_Provider_for_Older_Adult_Populations_for_the_American_Council_on_Exercise_ACE.html

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This week’s natural remedy:  http://www.all4naturalhealth.com/sunburn-remedies.html

All about allergies:  http://www.prevention.com/summerallergens/index.shtml

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.