Traditional Chinese Medical Exercise

The Self  Health  Care Chinese Medical Exercises  (SHCCME) are based on principles of Meridian System, including three sections:

 Section  1:   Bone/Joint
                
 Section  2:   Active Motion

 Section  3:   Acupressure Point Massage
 

Section 1: Bone and Joint
   Bone and joint issues have become an increasingly serious problem that affect your health. Statistics show 50% of people 60 years old and almost 100% 70 years old suffer from such serious problems. Increasingly, even younger people are suffering due to the time in front of computers, sedentary office work, keeping in the same positions for long periods of time, etc. Preventing such problems is critical before they become more serious and difficult to treat.
Chinese bone and joint exercises through muscle stretching and contracting  make muscles stronger and able to hold bones in proper position and alignment.
Muscle Stretching and Contraction
1. Looking Over Fence – up on toes, neck extended
2. Flap Wings - slowly
3. Row Boat – bend at waist
4. Trunk Lean and Twist – hands behind head, lean right
    then left, twist right and left
5. Leg Balance – back, forward, side
6. Knee Bends – legs together, hands on waist
7. Slow Toe Rise – hands behind head

Long Life Exercise - Ba Duan Jin
These exercise have been practiced very popularly in China for more than 2500 years.  They are particularly effective in increasing the muscular strength of the arms and lower limbs, in developing the muscles around the chest, and in preventing curvature of the spine.
Long Life Exercises  increase blood circulation and energy flow, massage internal organs, improve body systems functions and balance Yin and Yang. 

Step 1. Support the heaven with both hands to increase blood and energy flow to whole body.
Step 2.  Pull the string of a bow toward the left and the right as if about to shoot an arrow to release neck, shoulder and back pain and increase blood flow to lungs.
Step 3.  Put up one hand and put down other hand to regulate the spleen, stomach and liver functions and increase digestion
Step 4.  Turn the head to left and right with arms opening back to reduce neck, shoulder and back pain and increase blood flow to lungs and heart. It also opens the blockages of Yin and Du meridians.
Step 5. Reach toward feet with hands to stretch spine and strengthen the kidneys.
Step 6. Tighten hands into fists with a wide-eyed angry look to increase flow to liver meridian and calm nerves.  It is good for anxiety and depression.
Step 7.   Quick toe rise to massage all the organs and prevent many diseases.

Section 2: Active Motion
Active motion exercises stimulate pressure points in Meridian System to improve blood circulation and energy flow, bring oxygen and nutrition to bones and joints, and remove toxins from bones and joints. They help keep your bones, joints, and muscles limber while sending healing energy to repair damaged or stiff tissues.  They help to develop muscle tone and improve flexibility. They also boost your mood and give you some control over your discomfort so you can be more active.

1. Finger Squeeze – make fist, straight arms front, side, up
2. Scissor Fingers
3. Finger Twist
4. Finger Flick/Throw Away – rotate to right, center and left
5. Neck Stretches – front to back, side to side, roll
6. Neck Pressure Hand Resistance – sides, front, back
7. Shoulder Shrugs
8. Wishbone Breaks
9. Chest expansion and arm opening up.
10.Arm Cross  and Up Swing
11.Swimming Strokes – breast, crawl, back
12. Jump Rope – forward and back
13. Knob Turn – forward and back
14 Throw Ball
15.Eagle Fly
16. Confidence Walk
17. Waist Bends – arms over head, right and left, forward and back
18. Body Twist – arm extended, right and left
19. Making Toast – palms down press and twist, right and left
20. Catching Fish – twist and wiggle
21. Leg Stretches/Fencing – four positions
22. Reach for the Floor
23. Leg Flicks – quick, sharp kicks, right, left, forward
24. Kick Butts
25. Knee Bends
26. Knee Rotations – hands on rotation, pressure, massage
27. Ankle Rotations
28. Tip Toe Stretches – up and down
29. Running in place.
30. Exhaust Shake

Section 3: Acupressure Point Massage
Through self massage of acupressure points directly, we can open blockages in Meridian System to improve blood circulation, energy flow and balancing of Yin and Yang (Qi) --- life energy to prevent disease and keep us living in healthy.

Acupressure Point Massage
1. Punch Wrists – da ling
2. Punch Back of Hands - wan gu
3. Punch Thumb Side Fist – he gu
4. Punch Little Finger Side Fist – ho xi
5. Punch Thumb Interlock – he gu
6. Punch Fingers Interlock – ba xie
7. Punch Knuckles to Palm of Hand – lao gong
8. Praying Hands – Hit Chest and Hit Back of Neck –
    shan zhoug
 

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