Post Date December, 02 2023
In China's traditional health preservation theory, there is a saying that "the waist is the home of the kidney." Therefore, it is necessary for elderly people with gradually declining kidney qi to attach importance to waist health care and exercise. Here are some exercise methods for strengthening the kidney and waist.
Forward flexion and backward extension: Open both legs, shoulder width apart, with both hands akimbo, and then steadily bend and extend the waist 5 to 10 times each. When exercising, try to relax the waist muscles.
Crotch Twist: Open your legs slightly wider than your shoulders, put your hands on your hips, and breathe evenly. With the waist as the center axis, rotate the crotch horizontally in a clockwise direction, and then rotate the crotch in a counterclockwise direction in the same direction. The speed changes from slow to fast, and the rotation range changes from small to large. Repeat this for 10-20 times each. Note that the upper body should be basically kept upright, the waist should move with the rotation of the hip, and the body should not be excessively folded forward and backward.
Alternate percussion: Open both legs, shoulder width apart, slightly bend both legs, naturally sag both arms, half clench your fists with both hands, first turn left, then turn right. At the same time, both arms naturally swing back and forth with the left and right rotation of the waist, and with the force of the swing, alternately tap the waist, back, and lower abdomen with both hands, the strength of which can be determined as appropriate. Do this for about 30 consecutive times.
