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.

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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/blended-404276-B000W7QGPY-Dr_Chens_Exercises_in_Chair.html

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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.

 

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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)

~~~~~~~~~

“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.

Exercise #157 – Relaxing and Loosening the Shoulders, 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)

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“The returning is the movement of the Tao
The weak is the utilization of the Tao

The myriad things of the world are born of being
Being is born of non-being.”

Tao Te Ching #40, translated at www.taoism.net

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This week’s exercise is appropriate for anyone who experiences stiffness in the shoulders whether from spending the day humched over a computer or as a result of aging.  Always approach each new exercise with caution, move slowly and don’t forget to breathe with each movement.    The use of a towel or stretch bands also helps to strengthen shoulder muscles.  Consult your health care professional to learn the proper use of these items particularly if  you have recently had surgery on one or both of your shoulders.

Shoulder Stretch:

  1. Pull your chair up to a table so that your back is to the table.
  2. Breathe in and out through your nose slowly and thoughtfully about 6 times before you begin.
  3. Breathe in through your nose and out through your mouth as you bend the elbow of your right arm and place it on the table.
  4. With your left hand  gently push your right shoulder forward and downward.
  5. Breathe in again and repeat with the same shoulder at least 6 times.
  6. Put your left elbow on the table as you breathe in.  Then breathe out through your mouth as you push your left shoulder forward and downward.  Release and repeat for at least 6 times.

Outer Arm Bone (LI 14)

(Illustration from Acupressure’s Potent Points by Michael Reed Gach)

  • Find the acupressure point on the illustration above labeled LI 14.  If necessary, enlarge your view by clicking on the illustration above.
  • Press firmly on this point for no less than a full minute on the painful shoulder side.
  • If both shoulders are tense and sore, alternate sides for a full minute on each arm.

Bebefits:  This potent point will relieve pain in arms and shoulders.  This point will also lessen shoulder tension and 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.

~~~~~~~~~

Visit the blog just for kids:  http://millicentmouse.wordpress.com

~~~~~~~~~

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

http://www.healingtaichi.com/shop.php?k=tai+chi+in+a+chair+ebook&x=0&y=0

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Health Article:  http://www.prevention.com/cda/expertblog/community/?plckController=Blog&plckBlogPage=BlogViewPost&newspaperUserId=122629aa-dda0-4056-aded-090e2b328562&plckPostId=Blog%3a122629aa-dda0-4056-aded-090e2b328562Post%3a781fe55b-c55d-4d99-a3ac-2e67af402627&plckScript=blogScript&plckElementId=blogDest 

Natural Remedies:  http://www.all4naturalhealth.com/herbal-allergy-relief.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.

A Memorial Day Poem


Do not stand at my grave and weep,
I am not there, I do not sleep.
I am in a thousand winds that blow;
I am the softly falling snow.I am the gentle showers of rain;
I am the fields of ripening grain.
I am in the morning hush;
I am in the graceful rush.Of beautiful birds in circling flight,
I am the starshine of the night.
I am in the flowers that bloom,
I am in a quiet room.I am the birds that sing,
I am in each lovely thing.
Do not stand at my grave and cry,
I am not there. I do not die.
– Mary Frye (1932)

We will be back next week with a new Tai Chi/Qigong seated exercise.

Exercise #156 – Relaxing and Loosening the Shoulders, Part 1


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 sages:
Place themselves last but end up in front
Are outside of themselves and yet survive
Is it not due to their selflessness?
That is how they can achieve their own goals.”

Tao Te Ching #7:2, translated at www.Taoism.net

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In this exercise, we’re moving down from the neck and head to concentrate on the shoulders.  If you have an injury or have had surgery recently, please consult your physician before trying this exercise.  As always, move through the shrugs and circles gently and slowly at first until you know how the movements will effect your joints and muscles.

Shoulder shrugs and circles:

  1. Begin sitting with your back straight, feet flat on the floor, shoulder-width apart.  Breathe in through your nose and out through your mouth slowly for 6 breaths before you begin.
  2. As you breathe in through your nose, lift your shoulders toward your ears.  Breathe out through your mouth and drop your shoulders.  Shrug and drop 12 times.
  3. Circle your shoulders to the back 12 times as you breathe normally in and out through your nose.  Don’t try to match your breaths to the shoulder rolls.
  4. Now, circle your shoulders forward for the same number of times.  Continue breathing in and out through your nose only without matching the breaths to the shoulder movements.
  5. You can use this relaxing exercise any time throughout the day when your neck and shoulders begin to feel tense or sore.

Heavenly Rejuvenation (TW 15)

  • If necessary, click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • You can find the acupressure point labeled TW 15 one inch below the top of the shoulder midway between the base of the neck and the end of the shoulder.
  • Press firmly on this point for no less than a full minute.  You may bend both arms back and put pressure on this acupressure point on both shoulders at the same time if you wish.


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-none-B003O3MTM2-The_99_Most_Essential_Relaxing_Classics_Amazon_Exclusive.html

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For the kids  –   http://millicentmouse.wordpress.com

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Natural Remedies:  http://www.all4naturalhealth.com/atherosclerosis-treatment.html

Health Article:  http://www.prevention.com/health/nutrition/healthy-eating-tips/diet-foods-and-healthy-fats/article/678788dc78803110VgnVCM10000013281eac____

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.

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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