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Home > Our Complete Qi Gong DVD Library > Exercise to Heal: Get Stronger with Karen Holden

Exercise to Heal: Get Stronger with Karen Holden

Exercise to Heal: Get Stronger with Karen Holden
Price: $20.00
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Strength training is very important as we age.  Strong muscles keep our bodies in balance, protect our organs, and prevent us from falling and other age-related injuries.  Strength training helps to build bone density, reducing the risks of osteoporosis and broken bones. Our muscles remember what it’s like to be strong, hence the term “muscle memory.”  As we age, we need only sharpen that memory.  The exercises in this program will do just that.  Join host Karen Holden as she guides viewers through simple, gentle, yet effective exercises for builder a stronger, healthier body.

Routine Approx. 38 Minutes

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Exercise To Heal:™ Get Stronger

Sequence of Movements

Remember to shake out and stretch the muscles gently after strengthening exercises. Shaking and stretching release tension and blocked energy from the muscles.

  1. Deep Abdominal Breathing
       Brings “life-force energy,” or “Qi,” into the body. Releases tension
       and stress.
  2. Lung Qi Gong
       Strengthens the lungs and expands the ribcage. Helps to improve
  3. Kidney Qi Gong
       Circulates vital life-force energy into the kidneys.
  4. Shoulder-Shrugs
       Aligns and stretches the back and spine.
  5. Picking Cherries
       Stretches and warms up the muscles on both sides of the spine.
  6. Sumo Squat with Arm-Circles
       Warms up the arms and shoulders. Strengthens the legs.
  7. Tiger
       Cultivates internal energy and builds core-strength.
  8. Turtle
       Builds leg- and back-strength.
  9. Side-Lunges with Shoulder-Spirals
       Warms up the shoulder joints, and improves overall strength
       and flexibility.
  10. Squats with Alternating Knee-Lifts
       Improves balance and core stability while strengthening the thighs.
  11. Squats with Alternating Side Leg-Lifts
       Strengthens the outer thighs and stretches the inner thighs.
       Improves balance.
  12. Rows
       Strengthens the upper back, biceps, and forearms.
  13. Side-to-Side Oblique Bend
       Improves core strength and stability.
  14. Warrior Isometric Chest-Press (Front)
       Strengthens the chest, arms, and legs.
  15. Warrior Isometric Chest-Press (Side-to-Side)
       Strengthens the chest, arms, and legs.
  16. Warrior Two with Shoulder-Circles
       Strengthens the upper and lower body.
  17. Warrior Two with Arm-Extensions
       Tightens and strengthens the backs of the arms while toning
       the lower body.
  18. Clenched-Fist Bicep-Curls
       Strengthens the upper arms and forearms.
  19. Clenched-Fist Bicep-Curls with Lunges
       Stretches the hips while also strengthening the hamstrings,
       quadriceps, and upper arms. Improves balance.
  20. Bicep Stretch
       Relaxes and stretches the biceps.
  21. Standing Cat-Tuck
       Stretches the back muscles.
  22. Dog Wags Its Tail - Standing
       Keeps the hips and lower back flexible. Brings energy to the spine.
  23. Open and Close Fists
       Improves hand strength, flexibility, and circulation.
  24. Wrist-Curls with Fists Palm-Up then Palm-Down
       Keeps the hands and wrists strong and healthy.
  25. Fist Hammer-Curls with Palms Facing Each Other
       Strengthens and stretches the wrists.
  26. Fists Side-to-Side with Palms Facing Down
       Strengthens and stretches the wrists.
  27. Forearm- and Hand-Stretches with ARms Extended
       Stretches the muscles in the arms, wrists, and hands.
  28. Alternating Seated Knee-Lifts
       Strengthens and tones the core.
  29. Seated Sit-ups
       Builds abdominal strength.
  30. Seated Flexed-Toe Knee-Lifts (Left then Right)
       Builds abdominal and leg strength.
  31. Seated Bent-Knee Stretch
       Opens the hip muscles.
  32. Crossed-Ankle Hip-Stretch
       Gentle hip stretch.
  33. Tapping - Arms and Chest
       Relieves tension, improves circulation, and enhances the
        flow of energy.
  34. Tapping - Kidneys, Hips, and Legs
       Circulates energy throughout the body.
  35. Stretching - Arms, Shoulders, and Triceps
       Improves flexibility.
  36. Seated Spinal-Twists
       Releases tension from the spine.
  37. Visualization
       Calms the nervous system; connects mind and body.

QiGong (pronounced "chee gong" and alternatively spelled as "qigong," "qi gong," or "chi kung") is sometimes called “the new yoga” - but the practice dates back thousands of years to ancient China.

The word “qi” (or “chi”) means “life force” or "vital energy of the body," and “gong” means accomplishment or skill that is cultivated through steady practice. Qi Gong is specifically designed to cultivate the body's vital energy, using it to heal and strengthen every system throughout the body. Thus, qi gong means “cultivating energy,” and it involves working with energy to strengthen and cleanse the body. Using these Qi Gong DVDs, CDs, and videos will improve your relaxation, reduce pain, and improve your health.

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