Seated Exercises for You #40


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Click on the cover above for information and to buy in print or for immediate download to your #Nook, #Kindle, #PC or #Mac.

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Please click on the link below to view your video for this week:

http://www.sparkpeople.com/resource/videos-detail.asp?video=38

Please feel free to leave a comment in the “leave a reply” box below.

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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 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,

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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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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:

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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 #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)

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“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.

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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:

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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.

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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 #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)

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“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.

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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:

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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.

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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 #143 – Ankle and Toe Stretch, 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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“If one wishes to shrink it
One must first expand it
If one wishes to weaken it
One must first strengthen it
If one wishes to discard it
One must first promote it
If one wishes to seize it
One must first give it
This is called subtle clarity.”

Tao Te Ching #36:1, translated at www.Taoism.net

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In this week’s exercise, we will be stretching and strengthening virtually all the muscles of the toes, feet and ankles.   You will need to sit slightly forward in your chair to do this exercise but remember to still sit with your spine straight.  These exercises come from an online article of Prevention magazine.

 

The Crane:

  1. You will need 5 pairs of rolled up socks.  Put them on the floor directlyto the right of your right foot.
  2. Sit toward the edge of your chair with your legs shoulder-width apart.  Breathe in and out slowly through your nose a few times before beginning the exercise.
  3. Now, pick  up each pair of socks with the toes of your right foot and form a new pile of socks near your left foot so that you will have moved them approximately 12 inches from right to left.
  4. Push the socks to the left of your left foot and continue using your left foot move the socks once again to your right foot.
  5. Repeat the whole set at least twice more.

High Mountains acupressure point:

  • On the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, find the point marked “B 60”.
  • Check to be sure that your finger is pressing on a point on the outside of your ankle (opposite Bigger Stream, B 60).
  • Press firmly on this point for 1 to 3 minutes.  you may change ankles and repeat.

Benefits: This point will help to relieve swollen feet, ankle, thigh and lower back pain as well as rheumatism in the foot joints.

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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Keep the little ones in your house 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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10 low-cost casserole recipes: http://online.prevention.com/casseroles/

Natural/herbal remedies:  http://www.all4naturalhealth.com/treatment-for-arrhythmia.html

Exercise video (click on the link):  http://www.ehow.com/video_4952953_chair-yoga-seated-cat-cow.html

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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 #140 – Acupressure and Oxygenating for Healthy Skin, Part 7


 

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 Store and the Healing Tai Chi Store)

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“Fame or the self, which is dearer?
The self or wealth, which is greater?
Gain or loss, which is more painful?

Thus excessive love must lead to great spending
Excessive hoarding must lead to heavy loss

Knowing contentment avoids disgrace
Knowing when to stop avoids danger
Thus one can endure indefinitely.”

Tao Te Ching, #44, translated at www.Taoism.net

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This week we’re going to concentrate on the acupressure point called Heavenly Appearance (SI 17).  This highly effective acupressure point will help to balance your thyroid gland and increase the luster of your skin.  This point can also be used to relieve hives.  You can use this point any time and as often as necessary.

 

Heavenly Appearance (SI 17):

  1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips slightly underneath you (just for the time you spend breathing and using the acupressure point).  Take 3 slow relaxing breaths in through your nose and out throug your mouth.
  2. You will find Heavenly Appearance behind your jawbone in an indentation directly below your ear lobe
  3. Press gently on this point for no less that a full minute as often as necessary.

 

End your session with the breathing exercise, Centering Ch’i:

Breathe in through your nose tightening your abdomen as you do so (reverse breathing).

Lift your arms out to the sides until they are above your head, palms facing the ceiling, fingers slightly apart.

Hold for a moment, then release your hands so they are facing downward again and lower your arms slowly back to your sides as you breathe out through your mouth, releasing just your lower abdomen.  Repeat all steps twice more.

♥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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For the little ones in your house:  http://millicentmouse.wordpress.com

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

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Cooking for Geeks: Real Science, Great Hacks, and Good Food

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More information about preparing healthy meals:   http://www.prevention.com/foodflips/index.shtml

Natural remedies:  http://www.all4naturalhealth.com/natural-remedies-for-acid-reflux.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.~