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:

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.

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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:

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.

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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 #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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Sign up to receive each new post directly into your email by filling out the form at the top of the right-hand column.

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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.~

Exercise #92 – Healthy Breathing Exercises, Part 1


 

 

Welcome to

Healing Tai 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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 “Yield and remain whole
Bend and remain straight
Be low and become filled
Be worn out and become renewed
Have little and receive
Have much and be confused.”
Tao Te Ching #22, translation by www.Taoism.net

 

My students and I have been experimenting with a variety of breathing exercises.  We have found many of them to be  beneficia,l particularly for those of us with sinus problems and/or allergies that cause nasal stuffiness.   The next few exercises will describe methods of breathing – sometimes in conjunction with arm movements, sometimes as stand-alone exercises.  I’d appreciate hearing your opinion on these exercises in the comment section at the bottom of this post.   Let me know which exercises are effective for you.

Alternate nostril exercise:

  1. Sit in your usual position with your hips tucked under,  feet flat on the floor, shoulder-width apart.
  2. Hold the right side of  your nose closed as you breathe in through your left nostril.   Then change sides, closely the left nostril as you breathe out through your right nostril.  Repeat breathing in through the right and breathing out through the left for a total of 6 times.
  3. Then, change sides, breathing in through your right side and out through the left for an equal number of times.   Repeat as often during the day as needed.

Reflexology point:

 

(for a larger view, click on the illustration above)

  • You will find this reflexology point on the toe next to the little toe on either foot.
  • Massage on that toe in the area just below the toe nail for a few seconds, then press firmly on the point labeled “Face/Sinus” on the illustration above for no less than 60 seconds.
  • You may stimulate this point as often as necessary on either or both feet.

 

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 blog/site:

http://getbetterhealth.com/the-decades-top-5-threats-to-science-in-medicine/2009.12.31?utm_source=twitterfeed&utm_medium=twitter

Featured video:

http://www.youtube.com/watch?v=z_lIHdo4AUY

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Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

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http://robertscottbell.blogspot.com/

 http://thepeopleschemist.com/blog/

 http://www.myhealthfountain.com

~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 #90 – Energizing Your Internal Organs, Part 4


 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated Qigong and T’ai Chi exercises to  balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store)

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“Heaven and Earth are everlasting
The reason Heaven and Earth can last forever
Is that they do not exist for themselves
Thus they can last forever.”
Tao Te Ching #7, translated by Derek Lin

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These energizing exercises are intended to improve the health of your internal organs but, because of the twisting motion of each of them, they are also beneficial for trimming the waist.  At this time of the year with all the celebrations that involve delicious food and rich desserts, that benefit is equally important.

Open the bow:

  1. Sit as usual with your back supported by the back of the chair, feet flat on the floor, shoulder-width apart.
  2. Breathe in slowly through your nose, allowing your diaghram to expand.  Bend your elbows and bring your fisted hands to the front of your chest with the backs of your hands touching each other.
  3. Still breathing in, pull your right fist toward your right shoulder, forearm parallel to the floor.
  4. As you breath out through your mouth and tighten your diaphragm, extend your left arm to the left side with the palm facing outward.  You will be twisted slightly to the left.
  5. When your arm is fully extended (do not lock your elbow) pause for a moment in both your breathing cycle and arm movements.  Breathe in again as you return your left hand to your chest and in front of your left shoulder.
  6. Continue alternating sides for a total of 12 repetitions.

 Reflexology for the stomach:

 

(click on the illustration above for an enlarged view)

  • This point is toward the outside of the foot at the top of the larger gold area on the chart above.  It is the only black dot in that area.
  • Massage that spot in a circular motion for a few seconds, then press firmly and hold for about 30 seconds.  You may alternate feet.  Repeat as often as necessary.  This spot is beneficial for stomach aches and indigestion and to regulate the functions of that organ. 

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 blog/site:  The books recommended in this site sound as though they are worth reading…

http://wellnessbusiness.wordpress.com/2009/12/03/best-books-physical-activity-exercise-fitness/

Featured video:

http://www.youtube.com/watch?v=kImPKVrIfKk

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://mybodysite.com/Publish/index.php

http://www.reikibyrockie.com

http://robertscottbell.blogspot.com/

http://thepeopleschemist.com/blog/

~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 #89 – Energizing Your Internal Organs – Part 3


Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Tai Chi to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by Exercise Equipment Super Store)

~~~~~~~~~

“Who can be muddled yet desist
In stillness gradually become clear?
Who can be serene yet persist
In motion gradually come alive?”
 www.Taoism.net

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In this series of exercises we are concentrating on movements that will stimulate, energize and massage our internal organs.  We tend to ignore these important organsin spite of the fact that the health of each of them is vital to our overall well-being.  None of the exercises are geared to one particular organ – all are benefitted by the movements and oxygenated by the specific breathing pattern that we have been practicing.

Brushing Tree Trunk:

  1. Extend your arms and reach for the ceiling while you breathe in slowly expanding your diaphragm.
  2. Swing your right arm down across your chest to the left side as you breathe slowly out through your mouth.  The left arm remains stretched upward.
  3. Turn your head so that you are looking over your shoulder to the right and upward.
  4. Begin breathing in again as you straighten and lift your right arm back up and stretched toward the ceiling.
  5. Breathe out and swing your left arm across your chest, leaving your right arm stretched high.  Tilt your head so that you are looking up and over your left shoulder.
  6. Breathe in again and return to yoru original position both arms stretched toward the ceiling.  Continue alternating right and left for 6 to 12 repetitions.

 Reflexology for the instestines:

(If you  have difficulty seeing the reflexology point on the chart above, click on the illustration for an enlarged view) 

  • You can find the small intestine spot on the bottom of your foot about 3 finger-widths above your heel pad.  It is the outside of your foot about one thumb-width from the outer edge.
  • Massage the area in a circular motion with your thumb for a few seconds and then press firmly for about 60 seconds.  You may repeat on the same foot and/or change feet and massage and press firmly 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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This week’s featured site/blog:

http://thewere42.wordpress.com/2009/11/27/when-you-eat-may-be-just-as-vital-to-your-health-as-what-you-eat/

Recommended video:

http://www.youtube.com/watch?v=nkjH8uB9IGE

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://mybodysite.com/Publish/index.php

http://www.reikibyrockie.com

http://robertscottbell.blogspot.com/

http://thepeopleschemist.com/blog/

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~