Exercise #203 – Arthritis Exercises and Acupressure Points, Part 19


 

 Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire healthcare professionals, caregivers and individuals seeking to balance mind, body and spirit.

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“In the beginning, there were names
Names came to exist everywhere
One should know when to stop
Knowing when to stop, thus avoiding danger

The existence of the Tao in the world
Is like streams in the valley into rivers and the ocean.”

Tao Te Ching #32, 3 and 4 translated at http://www.taoism.net

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 This week’s exercise will lift the energy from your legs up into your abdominal area, lower back and trunk.  If you have a problem area in the upper part of your body, concentrate on that spot as you lift your legs and try to direct the energy with your mind.  As usual, consult with your physician before you begin any new exercise.

 

  Lifting ch’i:

  1.  Begin as usual sitting with your legs shoulder-width apart, feet flat on the floor and back fully supported by the back of your chair.
  2. Breathe in and out through your nose for 6 to 12 times slowly and thoughtfully.
  3. As you breathe in through your nose, lift your left foot slowly off the floor toward your chest as high as it will comfortably go.  Breathe out and lower your foot to the floor slowly again, ball to heel.
  4. As you breathe in through your nose, lift your right foot off the floor bending your knee and bring it toward your chest as high as possible as you breathe out through your nose.
  5. Continue alternating legs for 6 to 12 times with each leg remembering to breathe with each up and down movement.

 

 Commanding Middle (B 54):

  • Locate the acupressure point labeled B 54 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with your thumbs in the middle of the crease at the back of your knee for no less that a full minute.
  • You can use this point often during the day when you experience pain or stiffness in your lower back.

Benefits:  This wonderfully effective  point is beneficial for relieving back pain, sciatica and for alleviating stiffness and pain in your hips and knees as well.

  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 regarding the amount of fluids that are safe for you to consume.

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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

ORDER NOW!

(please click on the book cover above for more information and to order)

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

 http://www.healingtaichi.com/4-301668-B001BN1IX8-Ocean.html

Ocean

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Check out the blog just for little dancers:  http://millicentmouse.wordpress.com

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This week’s healtharticle:  http://www.prevention.com/health/emotional-health/fight-stress-tips-dr-oz

This week’s natural remedy:  http://www.topnaturalremedies.com/conditions-and-natural-healing-remedies/arthritis/

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.

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Exercise #194 – Arthritis Exercises and Acupressure Points, Part 10


 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 valley spirit, undying
Is called the Mystic Female

The gate of the Mystic Female
Is called the root of Heaven and Earth

It flows continuously, barely perceptible
Utilize it; it is never exhausted.”

Tao Te Ching #6:1-3 translated at http://www.taoism.net

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This week’s exercise involves leaning from side to side while releasing our breath in three controlled puffs.   As always, consult your health care professional before trying any new exercise particularly if you have any back, shoulder or neck problems for which you are being treated.

 

 

Side to side leans with controlled breathing:

  1. Begin as usual sitting up straight with your feet flat on the floor, legs shoulder-width apart, back fully supported by the back of your chair.
  2. Breathe in and out through your nose 6 to 12 times slowly and very relaxed.
  3. Breathe in again through your nose as you lace your fingers.  Breathe out through your mouth and lift your arms overhead.
  4. Breathe in again through  your nose and lean slightly over to your left releasing a bit of your breath as you do so.
  5. Lean over a bit further and release a little more of your breath.
  6. Now, lean as far as you safely can and release the rest of your breath.
  7. Breathe in through your nose as you return slowly to the upright position.
  8. Lean to your right and repeat the graduated leans and the controlled breathing.  Return again to the upright position as you breathe in through your nose.
  9. Continue alternating sides for 3 sets if possible.
 
 
 
Three Mile Point (St 36):
 
 
 
  • Locate the acupressure point labeled St 36 on the illustration above from Michael Reed Gach’s Acupressure’s Potent Points.
  • Press firmly on these points on both legs that are 4 finger-widths below your knees on the outside of the leg for no less than a full minute at a time.
  • To test that you are in the correct place, flex your feet.  If you have your fingers directly on this point, you will feel the muscle moving.
  • Mr. Gach also recommends fisting  your hands and rubbing up and down on the outside of your legs (just to the side of your shinbones) twice a day if you can make the time.  This massage will tone the body and reduce the pain and stiffness of arthritis.
Benefits:  These acupressure points and leg massage are very effective to relieve the pain of arthritis, balance the body and alleviate some of the stiffness caused by arthritis.

 

 

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.

~~~~~~~~~

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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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 your little dancers learning and busy at Millicent’s blog:  http://millicentmouse.wordpress.com

~~~~~~~~~

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

http://www.healingtaichi.com/82-2625374011-B0000YWQ26-Kick_to_Get_Fit_Jr_For_Kids.html

Kick to Get Fit Jr. - For Kids

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This week’s health article:  http://www.prevention.com/health/health-concerns/8-myths-about-arthritis-busted

This week’s natural rememdy:  http://www.all4naturalhealth.com/arthritis-in-fingers.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 #178 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 10


Welcome to 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.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“The Tao of heaven
Benefits and does not harm
The Tao of sages
Assists and does not contend.”

Tao Te Ching #81:3 translated at http://www.taoism.net

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The acupressure point we will be using in this exercise is a familiar one to all of us.   We have used this effective point several times in past posts.  I use this point in my classes throughout the year for the relief of headaches and to stimulate the immune system.

Joining the Valley (LI 4):

  1. Begin as usual sitting comfortably with your back supported by the back of the chair, feet flat on the floor shoulder-width apart.
  2. Breath slowly and thoughtfully6 times in and out through your nose.
  3. Locate the acupressure point on your own hand as shown on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
  4. Squeeze the webbing directly behind your thumb firmly between the thumb and index finger of your other hand.
  5. Continue the pressure this point for 30 to 60 seconds and then change hands and repeat in the webbing of your other hand.
  6. You may use this effective point any time during the day to relieve sinus pain and hay fever.

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/aa-3375301-B005LKZ5CC-Mosabee_Yoga_Mat_and_Yogitoes_Mat_Towel_bPlayful_Tai_chi_and_Skidless_Purple.html

Mosabee Yoga Mat and Yogitoes Mat Towel - bPlayful Tai-chi and Skidless Purple

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Videos to watch, pictures to color and lessons in ballet movements are available for children at Millicent’s blog: http://millicentmouse.wordpress.com

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Outsmart Your Allergies:  http://www.prevention.com/summerallergens/list/6.shtml  

Home Remedies for Allergies: http://www.all4naturalhealth.com/home-remedies-for-allergies.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 #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.

~~~~~~~~~

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

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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