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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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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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.

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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 at Millicent’s blog:  http://millicentmouse.wordpress.com

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

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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.

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

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Featured item from the Healing Tai Chi Store:

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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 #153 – Neck Loosening and Relaxing Exercises, Part 2


Welcome to Healing Ta’i 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 space between Heaven and Earth
Is it not like a bellows?
Empty, and yet never exhausted
It moves, and produces more.”

Tao Te Chin #5:2, translated at http://www.taoism.net

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This week we continue with exercises for the neck, an area considered by the Chinese to be the gateway between the mind and the body and, therefore, of great importance in releasing stress and improving health.  In this exercise we will be moving the head from side to side.  Never force your head toward your shoulders.  Allow your head to drop naturally and, as always, consult your health care provider before beginning this exercise particularly if you have had an injury or surgery on your neck.

Side to side head drops:

  1. Begin by sitting with your back supported by the back of your chair, feet flat on the floor, shoulder-width apart.
  2. Take 6 to 12 slow, centering breaths in through your nose and out through your mouth before you start the head tilts.
  3. Allow your head to fall naturally toward your right shoulder as you breathe out through your nose.
  4. Return your head to the center position while breathing in through your nose.
  5. Now, allow your head to drop toward your left shoulder breathing out through your nose.
  6. Return your head to the upright position while breathing in through your nose (breaths will necessarily be rather short).
  7. Continue tilting your head from side to side slowly for at least 12 repetitions.

Wind Mansion (GV 16)

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

  • If necessary, click on the illustration above to enlarge your view.
  • Locate the acupressure point labeled GV 16.
  • Press firmly on this point for no less than a full minute.  The recommended time is usually 3 to 5 minutes.

Benefits: This acupressure point is beneficial for eyes, ears, nose and throat,  It is particularly helpful to relieve headaches, vertigo and stiff or painful necks.

 

 

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.

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Introduce your kids to Millicent’s blog: http://millicentmouse.wordpress.com

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

Amazing Stress Solutions For Small Spaces

http://www.healingtaichi.com/blended-404276-B000IMVO5A-Amazing_Stress_Solutions_For_Small_Spaces.html

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Say goodbye to back pain:  http://www.prevention.com/back-pain-cures/index.shtml

Pick the best mattress for your back:  http://www.all4naturalhealth.com/best-mattress-for-back-pain.html

This week’s video of seated exercises:

 

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 #151 – Neck Loosening and Relaxing Exercises, 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.

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

~~~~~~~~~

“Who can be muddled yet desist
In stillness gradually become clear?
Who can be serene yet persist
In motion gradually come alive?

One who holds this Tao does not wish to be overfilled
Because one is not overfilled
Therefore one can preserve and not create anew.”

Tao Te Ching #15:3, 4,  transliated by www.Taoism.net

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We are going to move up the body now to concentrate on exercises for loosening and relaxing the neck.    If you have had a neck injury recently or surgery on your neck in the past year, please consult your doctor before you begin any of these exercises.  These exercises are perfectly safe for anyone with a stiff or tense neck muscles but they may be harmful for certain neck injuries.

Head movements back and front:

  1. Before you begin, take 3 to 6 slow, thoughtful breaths in through your nose and out through your mouth.
  2. Allow your head to drop down toward your chest as you breathe out through your nose.  Return your head to the upright position as you breathe in again through your nose.
  3. Lower your head to the back so that your face is toward the ceiling (slowly and carefully) as you breathe out through your nose.  Return your head to the upright position as you breathe out through your nose.
  4. Continue lowering your head to your chest and then toward your back for 6 to 12 repetitions.  Match your breathing with your movements as described above and stretch your neck slowly and cautiously each time.

Heavenly Pillar acupressure point:

 

  • Cliuck on the illustration above from Michael Reed Gach’s Acupressure’s Potent Points to enlarge your view.
  • Locate the point labeled B10.
  • Curve your fingers and place them on the ropy muscles 1/2 inch below the base of the skull and 1/2 inch outward from the spine.
  • Press firmly on these two points (one on each side) as you move your head up and back breathing out on each movement toward your chest or to the back.  Breathe out through your nose as you return to the center.
  • Continue moving your head carefully and breathing with the movements for several minutes.

Benefits:  This potent acupressure point will relieve a stiff neck, a sore throat stress and exhaustion.

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.

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

http://www.healingtaichi.com/blended-1000-0470228784-Reverse_Heart_Disease_Now_Stop_Deadly_Cardiovascular_Plaque_Before_Its_Too_Late.html


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Do you have a child in your home with an interest in ballet and reading?  Visit Millicent’s blog:

http://millicentmouse.wordpress.com

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Health article:  http://www.prevention.com/heartsmartfoods/

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

Additional seated exercise:  

 

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 #146 – Ankle and Toe Stretch, 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 soft and weak overcomes the tough and strong
Fish cannot leave the depths
The sharp instruments of the state
Cannot be shown to the people.”

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We continue stretching toes and ankles in this exercise.  Again you will be sitting with your back supported by the back of your chair, spine straight but not strained and legs shoulder-width apart.  This position allows the flow of ch’i to more easily move from the lower dan tien through the legs and to the feet and ankles.

 

Leg lift ankle stretch:

  1. Take 3 to 6 breaths slowly and thoughfully in and out through your nose before beginning.
  2. Lift your right leg directly out in front of you.
  3. As you breathe out through your mouth, point your toes.  Elongate the arch of your foot – don’t scrunch up your toes!  Then pull your toes back toward your ankle to flex your foot.
  4. Continue pointing and flexing 12 times.
  5. Change legs and repeat the exercise with your right foot.

Wilderness Mound (GB 40) Acupressure Point:

  • You can find this acupressure point in the large hollow that is directly in front of the outer side of the anklebone.
  • Press slowly but firmly into this point.  Hold your finger on this point for 3 to 5 minutes breathing slowly and thoughtfully in and out through your nose.
  • Change feet if you wish and repeat the previous steps on your other ankle.

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.

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This week’s feature item from the Healing Tai Chi store:

http://www.healingtaichi.com/blended-3760931-B002BV9W8M-Sammons_Preston_Rehab_Fitness_Posters_Strengthening_the_Foot_and_Ankle_Joints_Model_552192.html

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Introduce your kids to the blog written just for them: http://millicentmouse.wordpress.com

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Get your free e-book here to print out or read online:

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Health article:  http://education.jhu.edu/newhorizons/strategies/topics/Keeping%20Fit%20for%20Learning/differently_abled.html

Natural remedies:  http://www.all4naturalhealth.com/arthritis-natural-treatment.html

Video of seated exercises (please note-you can practice this exercise lying on your bed rather than on the floor):

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 #144 – Ankle and Toe Stretch, Part 3


Welcome to Healing Ta’i 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 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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In this exercise we continue working on strengthening and stretching the muscles of the ankles, feet and toes.  You may need to move slightly forward on your chair but try to remain relaxed, breathing in and out through your nose slowly, and concentrate your energy on the working foot.

The Inchworm Exercise:

  1. Sit with your feet flat on the floor, shoulder-width apart, hips tucked slightly under you.  Breathe in and out through your nose slowly and thoughfully for about 6 breaths.

  2. Lay a towel flat on the floor lengthwise in front of you.  This can be a bath towel or a hand towel ( the bath towel will be more of a challenge because of its size).

  3. Using your right foot, start at the end closest to you and begin “scrunching” the towel like an accordion using only your toes until you reach the farther end of the towel.  Lay the towel out again and repeat twice more.

  4. Change feet and repeat for a total of 3 times with your left foot.

Illuminated Sea (K6):

(illustration from Michael Reed Gach’s book, Acupressure’s Potent Points)

  • Find the acupressure point labeled K6 on the illustration above.  It is about 1 thumb width below the inside of the anklebone.
  • Press firmly on this point for no less than a full minute.  You may change legs and repeat on your other ankle if you wish.
  • This effective point relieves swollen ankles and pain in the ankle and heel.

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.

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This week’s featured item from the Healing Tai Chi Store – music to use for Tai Chi or just relaxing:

http://www.healingtaichi.com/4-301668-B001F0TOYC-Cloud_Hands.html

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A blog just for kids: http://millicentmouse.wordpress.com

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Health article:  http://www.sciencedaily.com/releases/2011/01/110121144007.htm

Natural remedies:  http://www.all4naturalhealth.com/varicose-veins-treatments.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.~