Finger palm health care method
Guo Chengjie said that it is best to do this exercise after washing in the morning. Rub the back of the contralateral hand and the middle and lower part of the lateral forearm with one palm until it feels slightly hot, and then change hands. Generally, it takes about 10 20 minutes.
Head health care method
After the last activity, you can press the scalp with slightly bent fingertips and do the pressing and combing action from front to back for 30 times until the head feels slightly hot. Then rub your hands and gently massage your cheeks, forehead and jaw from the inside out for 20 times, which can dredge the qi of meridians of Yangming, Shaoyang and Taiyang.
Five senses health care method
The five senses of eyes, ears, mouth, nose and tongue are important organs for the human body to receive external information, and there are also corresponding health care methods.
Eye health care method
Look at the distant mountains, trees, fields and grasslands selectively with your eyes for 3 minutes, then look at your palm 1~2 minutes, and do this alternately for 2~3 times. Then do an omni-directional rotation of your eyes, for example, rotate left or right rhythmically for 30 times. Then press the roller of both eyes to scrape the eyes (Sun, Bamboo, Fish Waist, Silk and Bamboo Hollow, Tongzi Jaw, Chengqi and other points).
Nose health care method
The forefinger and middle finger of both hands rubbed up and down near the alar 12 times, and felt fever near the alar. Then, squeeze your nose with your right hand and hold your breath for 30 seconds, and feel the swelling in your ears. After holding your breath, take a deep breath, three in each group, and do three groups.
Ear health care method
First do the ear lifting action, that is, hold and lift the ear tip and earlobe of both ears with your thumb and forefinger respectively, 20 times each, so as to warm both ears. Then massage the helix and knead it 20 times from top to bottom until it gets hot. Then, massage the roots of the ears. The method is to massage the root of the ear with the middle finger and forefinger from top to bottom for 20 times. Finally, do the method of "singing drums". "Singing the Ancient Heaven" is a self-massage health care method with a long history in China, which was first seen in Qiu Chuji's "Shen Yi Ji". The specific method is: cover the two ear holes with two palms, put five fingers behind the head, gently pat the back of the head with three fingers in the middle of the palm for 24 times, and then open and close the two palms continuously 10 times.
Oral cavity and tongue health care method
Alternately pout, smack, grin, etc. 10 times, then do the back and forth rotation of the tongue 15 times, and then do the expansion and contraction of the tongue 15 times. This will help you express yourself clearly and increase your appetite.
Dental health care law
The upper and lower teeth can be strengthened by tapping the bite rhythmically for 36 times and hearing the sound slightly.
Neck health care law
After your hands are warm, rub your neck 15 times from top to bottom, and then press Fengchi point and Dazhui point 30 times each. Then slowly and evenly nod 10 times, and lean back 10 times, so as a group, * * * do 3~5 groups. When you're done, do a 10 lateral bend. Next, rotate the neck 10 times to the left and right.
Shoulder health care method
When tapping, the fingers are close together, the metacarpophalangeal joints are slightly flexed and cup-shaped, and the right shoulder and upper arm are tapped with the left hand for 30 times. Step 2: Press Shoulder Well Point 1~2 minutes at the chest intersection of both upper limbs, and then keep it for 5 times. The third step is the active activity of the shoulder, including flexion and extension of the shoulder joint, abduction of the shoulder joint and circular movement, 30 times each. After completing the above steps, tap your shoulders repeatedly to relax.
A health care method for lumbago
The waist movement is divided into three parts. The first is the passive movement of the back. The method is that the back is about 30 cm away from the trunk, and then it collides with the trunk 30~60 times backwards. The focus is from left to right, and the intensity is gradually increasing. The second is active back muscle group exercise, standing with chest expanding for 3~6 seconds, then relaxing 1 second, and then repeating the action, *** 15 times. The third is waist health care, including waist massage and waist exercise, specifically waist massage and rubbing. After the hands are warm, massage the waist to the sacrococcygeal part 30 times from top to bottom, with fever as the best.
Waist movement includes hip rotation, waist pitch and waist rotation. Hands akimbo: thumb in front, other four fingers behind, middle finger pressing on Shenshu point. When inhaling, the arm swings from left to right, and when exhaling, it swings from right to left. Breathing and inhaling once can be done for 30 times in a row. Throwing and waist strengthening: the posture is still standing. When inhaling, raise your hands from the front, palms down to the top of your head, fingertips up, and when exhaling, bend down and touch the ground or feet with your hands. Do this continuously 15 times. Spin the waist and turn the spine: the posture is standing, with hands raised to shoulder width on both sides of the head, thumb tip at eyebrow height and palms facing each other. When inhaling, the upper body twists from left to right, and the head also twists to the right and back. Twist from right to left when exhaling, breathe in once, and do 15 times continuously. When the waist is active, the movement should be slow and gradual in order to achieve satisfactory results.
Abdominal health care method
Guo Chengjie attaches great importance to abdominal health care. When doing abdominal exercises, you need to start from the upright position, with your feet shoulder-width apart, your hands folded on your abdomen, and your abdomen pressed hard around your navel and pushed clockwise for 30 times.
Be careful not to speed too fast, and keep the force even. This method can strengthen gastrointestinal peristalsis and relieve constipation. Next, hold the intestine: put your hands and fingers crossed on the pubic symphysis of the lower abdomen, and support the abdomen upward for 30 times. This method can enhance intestinal peristalsis and prevent hernia in the elderly. Guo Chengjie also put forward the method of beating intestines: half-holding empty fists with both hands, tapping the lower abdomen 30 times, stirring the intestines, and also promoting intestinal peristalsis.
Limb movement
After the head, neck and trunk health care method is completed, simple upper and lower limb activities, such as joint flexion and extension, rotation, etc., are finally carried out, from slow to fast, to relax joint muscles and dredge qi and blood of limbs, thus ensuring the coordinated movement function of the whole body.
It takes about 30 minutes to complete the above full set of activities, from top to bottom, along the meridian, which can dredge the meridians, qi and blood, and regulate the functions of viscera. Guo Chengjie said that this set of exercises is simple and easy, and the most important thing is persistence, which can be beneficial to the body and mind.
In addition to adhering to this regimen, Guo Chengjie reminds everyone that being cheerful and maintaining an innocent and happy attitude towards life is the innate regimen.