In China's traditional health preserving theory, there has always been a saying that "the waist is the house of the kidney". Therefore, for the elderly with decreased kidney qi, attention should be paid to the health care and exercise of the waist. Here are some exercises to strengthen the kidneys and waist.

Proflexion and extension: legs are shoulder-width apart, hands akimbo, and then flexion and extension are 5- 10 times respectively. Try to relax your waist muscles during exercise.

Hip rotation: open your legs slightly wider than your shoulders, put your hands on your hips and breathe evenly. Take the waist as the central axis, rotate the crotch clockwise and horizontally, and then rotate counterclockwise as well. The speed changes from slow to fast, and the rotation amplitude changes from small to large. Repeat this 10-20 times. Pay attention to keep the upper body basically upright, and the waist moves with the rotation of the hips. Don't lean forward and backward too much.

Alternate tapping: legs open, shoulder width apart, legs slightly bent, arms naturally drooping, hands half clenched, first turn left and then turn right. At the same time, the arm swings back and forth naturally with the left and right rotation of the waist, and with the help of the swinging force, the hands alternately beat the waist, back and lower abdomen. The strength can be determined as appropriate, so that it can be done continuously for about 30 times.