According to Lu Chunqiu? "Ancient Music" records that as far back as the beginning of Yao's clan and tribe, it was rainy and rainy, and the river was flooded and wet and cold, which made people feel qi stagnation and blood stasis, and their bones and muscles were uncomfortable. "Pretending to dance is to preach" (dancing is the original form of ancient guidance). As you can see, "guidance"
It is the product of people's struggle against the harsh environment of nature and their own diseases in ancient times.
Rheumatoid arthritis is caused by deficiency of both spleen and kidney, recurrence of pathogenic wind, cold and dampness, and obstruction of qi and blood in meridians. Qigong exercises comprehensively regulate and strengthen the body function by regulating the heart (mental activity), regulating the body (guiding the movement), regulating the breath (breathing and inhaling), dredging the meridians, clearing turbid urine and diuresis, strengthening the kidney and spine, strengthening the spleen and eliminating dampness. Therefore, it can effectively prevent and treat rheumatoid diseases, comprehensively improve people's quality and disease resistance, mobilize people's potential, develop wisdom and cultivate temperament. It is the first choice for preventing and treating diseases and strengthening the body.
(1) practice essentials
1 relaxed and natural. "Relaxation" means that you feel relaxed and happy, so that you can relax physically and mentally. This is the first point of practice. "Quiet" means silence, which corresponds to "moving".
"Loose" and "static" are complementary, and "loose" is often the first of them.
It can also deepen the "looseness". But "quiet" should not be too deep, so as not to fall asleep or catch cold.
2 the spirit is the same. It will take some training to achieve it. When practicing martial arts, you use mental activities to influence your breathing, and gradually make your mental activities cooperate with the operation of your breath, so that your breathing can proceed slowly with your mental activities. On the premise of relaxation, gradually exercise your breathing naturally, gently, softly and evenly.
③ Dynamic and static combination. The combination of static and dynamic is a major feature of the theoretical system of traditional Chinese medicine. Only dynamic and static combination can bring out the best in each other and play the role of harmonizing qi and blood and balancing yin and yang.
(4) Upper deficiency and lower reality. When practicing, relax the upper body and let the spirit stay in the lower body. The lower body is full, and the upper body can naturally be empty and clear-headed. So pay attention to exercise when practicing, but be comfortable and not forced.
(2) Special qigong method for rheumatic diseases
Tianjin Institute of Traditional Chinese Medicine has compiled a set of qigong methods suitable for patients with rheumatoid arthritis, which are introduced as follows:
(1) Relax. Relaxation is to consciously pay attention to all parts of the body in turn, and gradually adjust the whole body to nature, relaxation and comfort in combination with meditation on the word "relaxation", relieve tension, eliminate distractions, calm the mind, thus harmonizing qi and blood, assisting viscera to dredge meridians, enhancing physique, and eliminating diseases and prolonging life.
Posture: Horizontal, sitting or standing.
Breathing: Generally speaking, you can breathe naturally, but you can also relax and breathe together. Pay attention to your posture when inhaling, and pronounce the word "loose" when exhaling (some people think that reading the word "loose" is easier to relax).
Concept: there are "three-line relaxation", "sectional relaxation", "local relaxation" and "static"
It's called "loose" method and so on. Commonly used is the "four-line relaxation method", that is, the whole body is divided into four lines, which are relaxed in turn, and the word "send" is silently recited with exhalation.
The first line (two sides): two sides of the head-two shoulders-two elbows-two forearms-two wrists-two hands and ten fingers. Hold the middle finger for 2 ~ 3 minutes.
The second line (front): face-neck-chest-abdomen-two thighs-two knees-two calves-two instep-two feet and ten toes. Observe the big toe 1 ~ 2 minutes.
The third line (back): back-pillow-back-waist-two thighs-fossa-two calves-two soles. Then stay at Yongquan point for 3 ~ 5 minutes.
The fourth line (middle): Zibaihui-perineum. Brainwashing, running through the five internal organs (body cavity axis), and then dividing from perineum to Yongquan along the bone marrow cavity of thigh bone, and practicing for about 2 ~ 3 cycles each time.
"Partial relaxation": On the basis of "four-line relaxation", relax a diseased part or a tense point of the body alone and say the word "loose" silently for 20 ~ 30 times.
"Abide by the Dantian": On the basis of partial relaxation, stand by and watch Dantian, tai chi or hold on, and stand naturally.
2 work.
Preparation: Open your feet parallel, slightly wider than your shoulders, slightly bend your knees, relax your shoulders and hips, keep your head straight, gently press the tip of your tongue against your palate, smile like a smile, look straight at your eyes and relax from top to bottom.
Breathe naturally, sink the breath into the abdomen and stay in the abdomen.
Tuo Tianzhu Land: The palace of both hands is relatively spherical, lift yourself forward to shoulder level, bend your elbows to your chest, cross your hands, separate your hands up and down, hold your left hand up, press your right hand down, protrude your palms, and keep your hands in the palace. Slowly retract your hands to your chest, palms facing each other, then separate them up and down, hold them up with your right hand, and press them down with your left hand as if holding Tianzhu, and so on, 3 times each.
Blue Sea Tengjiao: Imagine yourself as a dragon in the blue sea, flexible, vigorous and full of vitality.
The action is: palms up, self-lift forward, then palms down and out, arms back, like breaststroke. After the hands are self-absorbed, turn from the armpit to the front, palms up.
Inhale when the palm is backward, and exhale with your fingers before turning around (if your fingers are sick, you can move one by one at the same time). The movements of the spine and arms of the trunk are reaction forces, * * * repeated six times.
Then the body moves back and forth in waves. The force is transmitted from the ankle to the knees, hips, waist, spine, shoulders, elbows and arms, and moves back and forth with the fluctuation of the body, repeating like a butterfly for 6 times. Put your hands above your head, exhale into Baihui and exhale into Dantian.
Clearing turbid qi: slowly lift the palms of your hands in front of your body, then press them down, and the palms protrude, indicating the labor palace. Repeat for 3 ~ 6 times. Raise your hands to shoulder height again, palm up 90 degrees, protrude out of the palm, and then loosen your wrist with gentle force, so that the two arms are separated in a straight line and the palm is tilted up 90 degrees. Sit on your wrist and push your palm, then push it 3-6 times with soft power, then slowly put down your arms on both sides, palms backward, hands forward, palms back, and push it back and down 45 degrees.
Turn your knees to relax your muscles: lift the palms of your hands from back to front to umbilical level, press your knees down and squat slightly. Turn your knees left, right, outward and inward for 3-6 times at the same time, and then squat down. Squat is to bend your knees, starting with the spring and repeating the upright position 3-6 times.
Pitching up and down: Stretch your arms forward, tilt your palms relative to yourself, penetrate the top of your head and lead to your navel along the center of your body. Move your hands to the back of your body along the vein, align Neilao Palace with Shenshu point, lean back, and then lean forward. At the same time, massage the Yin San meridian of your foot to your ankle, turn to your instep, and massage the Yin San meridian of your foot along the inner thigh to your navel. At the same time, stand upright and pitch for three times.
Strong waist and strong kidney: hands move from umbilical vein to body back, and the outer uterus will rotate Shenshu point, Mingmen and both sides of the waist for 9 times (the upper body and lower limbs do not move, only the waist, buttocks and pelvis are rotated). Then turn your hands into Neilao Palace to Shenshu point, alternately rub them up and down (on the psoas major muscles on both sides of the spine), bend them up to the back and down to the tail ring, and swing your upper body and head left and right for 9 times each.
Xiong Huang strengthens the spleen: hands naturally descend to the pituitary gland, the whole body is fully relaxed, the left knee bends slightly, the body shakes slightly to the left, the left arm droops downwards, and the right arm is lifted to the chest, and then swings to the right as usual, so that the waist and arms slowly and naturally twist, and the feet change accordingly, and the rhythm is gentle, and it is intended to stay in the abdomen or spring. * * * Do it 9 times.
Meridian dredging: Tap Chengshan point, Sanyinjiao point and Zusanli point alternately with your feet, then place your palms down at a fixed height in front of your body, and lift your legs up alternately, so that your hands can tap the "sea of blood".
Point, through the strength of muscles and tendons.
③ Auxiliary work.
Tray movement; One-handed tray: raise your right hand to the top of your head, palm up like a tray, arc to the right front to the left front, then bypass the right armpit, then turn from the right back to the top of your head and wrap around the front (note that the palm is always up). The left arm moves in the same way, but in the opposite direction, alternating left and right. Two-handed lifting: both hands are carried out at the same time, one side moves as above, and the other side moves the arm forward to twist and lift, still making the palm up. First go around the head, turn back to the front, then go back to the back through the armpit, while the other arm extends to the front. Alternate left and right actions, repeat.
Pull out the spine: lift your hands slowly from their respective sides to the top of your head, cross your fingers and palms up, lift them hard, put your arms on your ears and think about the spine, pause for a moment, palms down, and breathe from Baihui to Dantian.
Insist on local joint massage: massage every time 100 times, twice a day, rub the painful joints hot, and then do circular activities at various positions.
Pile pulling: sitting posture, holding or lifting water with both arms, legs straight forward, heels pushed forward as far as possible, and keep this posture for several minutes.
Sticking the monument pile: stick your back on the wall, bend your knees 90 degrees, and keep this posture 1 ~ 3 minutes.