Seated Exercises for You #14


Welcome to Healing Tai Chi!

Tai chi in a chair new book cover

Please click on the cover above for information and to buy for your #Nook, #Kindle, #PC or #Mac.

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Below is your seated exercise for this week.  It is very simple and slow.  If you have had difficulty with the more complex, faster or demanding exercises in past posts, you might want to go back and start with this one until you become stronger and more familiar with chair exercises.  Hope these stretches will work well for you and get you started on the road to better health.  Good luck!

Please join us in our quest to find the best seated exercises for those of us with temporary or permanent mobility limitations.  So…if you are a healthcare professional, caregiver, mental health counselor, or a taiji, qigong or yoga instructor, we would like to hear from you.  Please send a short article, photos or videos of the exercises (seated or standing) you use for your patients or students to healingtaichi@yahoo.com with the subject line “chair tai chi blog.”

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The exercises in this blog are intended for educational purposes only.  Please consult your healthcare provider before you begin any new exercise program,

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Seated Exercises for You #12


Welcome to Healing Tai Chi!

Quarta Seated Taiji and Qigong 9781848190887

Please click on the book cover above for information and to purchase in print or for your #PC, #Mac, #Nook,or  #Kindle.

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Below is your new seated exercise:

If you are a healthcare professional, caregiver or a taiji or qigong instructor, we would like to hear from you.  Please send a short article, photos or videos of the exercises (seated or standing) you use for your students or patients to healingtaichi@yahoo.com with the subject line “chair tai chi blog.”

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The exercises in this blog are intended for educational purposes only.  Please consult your healthcare provider before you begin any new exercise program,

Seated Exercises for You #11


Welcome to Healing Tai Chi!

2940015111392_p0_v2_s260x420 from B and NPlease click on the book cover above for more information about this book for young dancers, and to purchase.

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Below is your weekly seated exercise.  I hope you will find it useful.  Please click on the link below to access your exercise video.

http://www.sparkpeople.com/resource/videos-detail.asp?video=39

If you are a healthcare professional, caregiver or a taiji or qigong instructor, we would like to hear from you.  Please send a short article, photos or videos of the exercises (seated or standing) you use for your students or patients to healingtaichi@yahoo.com with the subject line “chair tai chi blog.”

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The exercises in this blog are intended for educational purposes only.  Please consult your healthcare provider before you begin any new exercise program.

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.

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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

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

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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 #187 – Arthritis Exercises and Acupressure Points, Part 3


 

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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COMING SOON!

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

To preorder your copy, click on the following link:

http://jkp.com/catalogue/book/9781848190887/review/

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“Let the people have no cunning and no greed
So those who scheme will not dare to meddle

Act without contrivance
And nothing will be beyond control.”

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

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This week we’re going to return to the side to side head tilts with the addition of head circles clockwise and counterclockwise.  Be very careful particularly when  you are doing an exercise that involves the neck.  Move slowly and pay attention to the breathing to ensure that you don’t strain your neck.  As always, consult your health care practitioner before beginning any new exercise.  It is especially important in this case if you have had a recent injury to your neck or have had surgery on your neck any time in the past.

Side-to-side head tilts with circles:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Make sure that your back is fully supported by the back of your chair.
  2. Breathe in an out through your nose slowly and thoughtfully about 6 to 12 times before you begin.
  3. Begin by breathing in through your nose.  Then as you breathe out, lower your head toward your right shoulder.
  4. Circle your head counterclockwise from right to left, breathing out as you tilt and circle.  When you reach the halfway point of the semi-circle, begin breathing in again as you raise your head to the upright position.  (Do not circle your head to the back.)
  5. Continue circling right to left for a total of 6 circles.
  6. Now, let your head tilt toward your left shoulder and circle left to right or clockwise. Breathe out as you tilt and begin the circle then breathe in as you return your head to the upright position.
  7. Continue circling for a total of 6 circles.

 Outer Gate (TW 5) acupressure point:

  •  Locate the acupressure point labeled TW 5 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point that is located about 2 1/2 finger-widths above the wrsit crease on the outside of the forearm midway between the two large bones of the arm.  Continue pressing on this point for no less than a full minute.
  • You may change arms and repeat the firm pressure on the Outer Gate for the same amount of time.

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/4-301668-B000063WYG-Breathing_Spaces.html

Breathing Spaces

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

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Health article of the week:  http://www.prevention.com/health/health-concerns/13-important-questions-about-arthritis

Natural remedy of the week:  http://www.all4naturalhealth.com/arthritis-in-feet.html

Exercise video of the week: 

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 #186 – Arthritis Exercises and Acupressure Points, Part 2


  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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“Good traveling does not leave tracks
Good speech does not seek faults
Good reckoning does not use counters
Good closure needs no bar and yet cannot be opened
Good knot needs no rope and yet cannot be untied.”

Tao Te Ching #27:1 translated at http://www.taoism.net

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 Last week we relaxed our necks by gently tilting our heads from side to side.  This week we’ll loosen our necks with head drops to the chest and to the back.  If you have injured your neck recently or have had surgery on your neck, please consult your physician before you use the following exercise.  As always, perform the movements slowly and gently with the proper breathing and relaxation.

  1.  Begin by sitting in a comfortable chair, feet flat on the floor, shoulder-width apart.  Lean back against the back of your chair so that your back is fully supported, but sit  up as straight as possible without slumping or sitting on your tail bone.
  2. Breathe in and out through your nose slowly and thoughtfully, counting your breaths for at least 6 complete breaths before you begin.
  3. Breathe in through your nose then lower your head to your chest as you breathe out.  Breathe in again and lift your head slowly and carefully back to an upright position.
  4. Breathe out again as you allow your head to fall back only as far as is comfortable.  Breathe in again as you lift your head back to the upright position.
  5. Continue tilting your head to your chest and back for a total of 12 times always breathing in and out with each movement.

Joining the Valley (LI 4):

  • Locate the acupressure point labeled LI 4 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press on the webbing between your thumb and index finger with your other thumb and gradually increase the pressure underneath the bone attached to your index finger.
  • Continue pressing on this point from one to three minutes.   Then, change hands and use this point on your other hand.
  • Daily use of this point will relieve the stiffness and pain of arthritis in your hands, elbows, shoulders and neck.

Warning:  This point should not be used by pregnant women since it may cause premature contractions

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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Do you have a little dancer in your family?   Introduce him/her to Millicent at http://millicentmouse.wordpress.com

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Health article of the week:  http://online.prevention.com/health/health-concerns/arthritis-relief-just-add-water

Natural rememdy of the week:  http://www.all4naturalhealth.com/arthritis-of-the-neck.html

Exercise video of the week: 

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 #184 – Exercises and Acupressure for Nausea and Indigestion, Part 6


 

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 for themselves and others.

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

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“The great Tao is like a flood
It can flow to the left or to the right

The myriad things depend on it for life, but it never stops
It achieves its work, but does not take credit
It clothes and feeds myriad things, but does not rule over them.”

Tao Te Ching #34:1,2, translated at http://www.taoism.net

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This is the last post on exercises and acupressure points for nausea and indigestion.  My suggestion to you is to bookmark those acupressure points that you have found to be the most effective for you so you don’t need to scroll through all the posts on this subject.  Beginning next week, we’ll be learning exercises and acupressure points for arthritis.

Exercise and the Grandfather/Grandson (Sp 4) Acupressure Point:

  1. Begin sitting as usual  with your back fully supported by the back of your chair, feet flat on the floor, shoulder-width apart.  However, because this point is located on your feet, you may prefer to sit or lie down on your bed or a well carpeted floor when using this particular point.
  2. Take 6 slow, thoughtful breaths in and out through your nose conentrating on the movement of those breaths in and through your lungs.
  3. Locate the acupressure point labeled Sp 4 on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.  This point is on your arch, one thumb-width from the ball of your foot as  you move your fingers toward your heel.
  4. Press firmly on this point for at least a full minute.  You may change feet and use the point on your other foot for a full minute if  you wish.
  5. This point is effective for stomachaches, abdominal cramps, indigestion or diarrhea.  You may also use this point when you are feeling particularly anxious.

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/8-1000-1594774285-Tai_Chi_Fa_Jin_Advanced_Techniques_for_Discharging_Chi_Energy.html

Tai Chi Fa Jin: Advanced Techniques for Discharging Chi Energy

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

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Health tip of the week:   http://www.prevention.com/health/natural-remedies/5-ways-reduce-your-stress

Home remedy of the week:  http://www.all4naturalhealth.com/persistent-nausea.html

Exercise video of the week:  

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.