Prepping for the New Semester


Welcome to Healing T’ai Chi.

Yup.  It’s time for a new semester.  Summer certainly went by quickly!

We will be back next week with an all new exercise and acupressure point.

In the meantime, please download the Tai Chi in a Chair ebook and keep practicing.

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Exercise #167 – Sciatica Exercises Lying Down, 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)

“In governing people and serving Heaven
There is nothing like conservation
Only with conservation is it called submitting early
Submitting early is called emphasis on accumulating virtues
Accumulating virtues means there is nothing one cannot overcome
When there is nothing that one cannot overcome
One’s limits are unknown
The limitations being unknown, one can possess sovereignty
With this mother principle of power, one can be everlasting
This is called deep roots and firm foundation
The Tao of longevity and lasting vision.”

Tao Te Ching #59, translated at http://www.taoism.net

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The following exercise will help to strengthen your back muscles and abdominal muscles.   This exercise can be used for degenerative disc disease but caution must be taken against damaging the back further.  As always, consult your physician and/or physical therapist before trying any of these exercises particularly after surgery.

Hook-lying march:

  1. Begin by lying on your back in bed or on the floor.  Take 3 to 6 slow breaths in and out through your nose concentrating on the movement of energy through your body.
  2. Bend your knees as you breathe in through your nose then lift one leg off the mattress about 3 inches as you breathe out through your mouth.
  3. Lower that leg back to a bent position, foot resting on the bed.  Lift your other leg about 3 inches off the bed as you breathe out through your mouth.
  4. Continue alternating legs as though marching in place for about 6 lifts with each leg.
  5. Gradually increase the number of “marching” steps as you are able.  However, the point isn’t necessarily to continue increasing the numbers but, instead, to be consistent in your use of this exercise if you find it beneficial.

High Mountains (B60)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • This pressure point is midway between the back edge of the outer anklebone and the Achilles tendon at the back of your leg.
  • Press firmly on this point (sit on  your bed and bend your knee so that you can reach this point comfortably) for no less than a full minute.
  • If  you wish, you can change legs and use the same acupressure point on your other leg for the same amount of time.
  • Use frequently when you are experiencing back or sciatic pain.

Benefits:  This highly effective point will relieve the pain of sciatica, a back ache, thigh pain and rheumatism.

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 kids 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/46-3880591-B0059HJ1RW-Hindu_Om_Mantra_Sterling_Silver_Ring.html

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Guest Health Article:  http://www.sciaticatreatments.co/sciatica-treatment/

Natural Remedy:  http://www.all4naturalhealth.com/lavender-herb.html

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.

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


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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.

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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 #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)

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“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.

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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 155 – Neck Loosening and Relaxing, 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)

~~~~~~~~~

“Therefore the sage says:
I take unattached action, and the people transform themselves
I prefer quiet, and the people right themselves
I do not interfere, and the people enrich themselves
I have no desires, and the people simplify themselves.”

Tao Te Ching #57:1, translated at www.Taoism.net

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In this exercise, we will be turning our heads to the side and then tilting upward to look toward the corner where the ceiling and the wall meet.  Move slowly so you don’t injure your neck.  If you feel any resistance, stop and return your head to the center forward-facing position.

 

Head tilts to the side and up:

  1. Begin as usual sitting straight with your feet flat on the floor, shoulder-width apart.  Breathe slowly and thoughtfully in and out through your nose 6 times.
  2. Turn your head toward your left shoulder slowly and tilt your head up and toward the corner of the room where the wall and the ceiling meet as you breath out either through your nose or your mouth.
  3. Return your head to the front-facing position as you breathe out.  Breathe in again.
  4. As you breathe out, turn your head toward your right shoulder and tilt your head upward toward the ceiling in right corner.
  5. Breathe out again as you return your head to the forward-facing position.  Continue to turn and tilt your head for a total of 12 times (6 in each direction).

Gates of Consciousness (GB 20):

  • Click on the  illustrations above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • Locate the acupressure point labeled GB 20.
  • Press firmly on these two points for no less than a full minute.  You may use these points as often during the day as necessary.

Benefits:  This effective acupressure point relieves arthritis in the shoulders and neck.  It will also alleviate a headache or a stiff neck.

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

~~~~~~~~~

Featured item from the Healing Tai Chi Store:

 http://www.healingtaichi.com/blended-3375301-B004NELFIU-Yoga_DVD_for_Beginners_Seniors_Stress_Relief_Insomnia_Sciatica_Arthritis_Osteoporosis_Holistic_Health_Weight_Loss_Simple_Stretches_Men_Women_Improve_Libido_Energy_Vigor.html

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Natural Remedies:  http://www.all4naturalhealth.com/home-remedies-for-wrinkles.html

Anti-Aging Video:  http://www.prevention.com/health/news-voices/videos?videoID=8213cda62484f210VgnVCM10000030281eac____

Featured Video: 

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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 #154 – Neck Loosening and Relaxing Exercises, Part 3


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)

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“The world has a beginning
We regard it as the mother of the world
Having its mother
We can know her children
Knowing her children
Still holding on to the mother
Live without danger all through life.”

Tao Te Ching #52:1, translated at http://www.taoism.net

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For this week’s exercise we will be moving the head in a circle to loosen the muscles of the neck.  These circles are half circles only. Bend your head to your shoulder then down to the chest then back up to the other shoulder and return to the upright position.  Don’t tilt your head to the back-only to the chest and then upright.  Again, if  you have had an injury to your neck or surgery on your neck or even on your shoulders, please check with your health care provider before attempting this exercise.

Head half circles:

  1. Begin sitting as usual with your legs shoulder-width apart, feet flat on the floor, head upright and shoulders pressed downward.
  2. Breathe in through your nose and tilt your head over your right shoulder.
  3. Circle your head down toward your chest as you breathe out through your nose.
  4. Halfway through the arc, begin breathing in again through your nose and swing your head slowly to the left shoulder and then return to the upright position.
  5. Repeat steps #2 through #4 for a total of 6 times.
  6. Reverse the direction of your circle by tilting your head toward your left shoulder this time and completing 6 arcs left to right returning each time to the upright position.

Gates of Consciousness (GB 20)


  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • Locate the point labeled GB 20.
  • Press firmly with your thumbs on these points where there is a hollow on each side of the neck at the base of the skull between the two large muscles that support your head.  Hold your thumbs on these acupressure points for 1 to 3 minutes or 3 to 5 minutes if you have a particularly stiff or sore neck.

 

 

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 filling out the form at the top right hand column.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B00006830Z-Mindful_Movements_Gentle_Contemplative_Exercises_with_Monks_Nuns_of_Plum_Village.html


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Give the little ones in your house something to do at Millicent’s blog: http://millicentmouse.wordpress.com

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Health article: http://www.prevention.com/health/health/health-concerns/heart-attacks-7-heart-tests-that-can-save-your-life/article/a173adb8ee9bd210VgnVCM10000030281eac____

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

This week’s featured 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.~