Guo Chengjie Master of Traditional Chinese Medicine (1921-2017)
Master of Traditional Chinese Medicine Guo Chengjie, based on the theory of Chinese medicine, combined with personal hobbies, summarized a set of self-health exercises, simple and practical, very suitable for personal self-care. Share as follows:
finger palm health care
Guo Chengjie said that this exercise is best done in the morning after washing, rub the back of the opposite side of the hand and the outer middle and lower part of the forearm with one palm until it feels slightly hot, then change hands , Generally knead for about 10-20 minutes.
head health care method
After the activity of the previous section, you can press the scalp with the slightly curved ten-finger pads, and do the pressing and combing actions 30 times from front to back until the head feels slightly hot. Then rub your hands together and use your palms to gently massage the cheeks, forehead, and lower jaw in a circular motion 20 times from the inside to the outside. This will dredge the Yangming, Shaoyang, and Taiyang meridians of the hands and feet of the face.
Five Senses Health Law
The eyes, ears, mouth, nose, and tongue are important organs for the human body to receive information from the outside world. There are also corresponding health methods.
Eye care method
Binoculars selectively look into the mountains, trees, fields and grasslands, etc. After 3 minutes, look at the palm of your hand for 1~2 minutes, alternately, look far and near, do 2~3 times ; Then do the rotation of the eyes in all directions, such as 30 times each with a rhythm to the left or right. Then press the double eye wheel to shave the eye sockets (Sun, Zanzhu, Yuyao, Sizhukong, Tongzilian, Chengqi , etc.).
nose health care method
Use the index and middle fingers of both hands to rub up and down beside the nose alar 12 times,Feel the heat next to the wing of the nose, then pinch the wing of the nose with your right hand, hold your breath for 30 seconds, and feel a sense of swelling in your ears. After holding your breath, take a deep breath, each of which is a group of 3, for a total of 3 groups.
Ear health care method
First do the ear lifting action, that is, use the thumb and index finger of both hands to lift the eartips and earlobes of both ears 20 times to make the ears warm. Then massage the helix by kneading the helix 20 times from top to bottom until it gets hot. Then, massage the root of the ear, using the middle finger and index finger to massage the root of the ear 20 times from top to bottom. Finally, do the " " method. "Ming Tian Drum" is a self-massage health care method that has been circulated for a long time in our country. This method was first seen in Qiu Chuji's "Yi Shen Ji". The specific method is: cover the ear holes with two palms, place five fingers behind the head, tap the back of the head with the three fingers in the middle of the two hands 24 times, and then open and close the two palms 10 times in a row.
mouth and tongue health care method
alternately do snorting, smacking, grinning and other movements 10 times each, and then rotate the tongue 15 times in the forward and reverse directions in the mouth, and then stretch the tongue 15 times each. This is conducive to articulation and appetite.
dental health care method
Rhythmically tap the upper and lower teeth 36 times and hear the sound slightly, which can strengthen the teeth.
Neck Health Care
After rubbing your hands, rub your neck 15 times from top to bottom, and then tap Fengchi and Dazhui points 30 times each. Next, nod your head slowly and uniformly 10 times and lean back 10 times, so as a group, do a total of 3 to 5 groups. After finishing doing the left and right side bends 10 times each. Next rotate the neck to the left and right 10 times each.
shoulder health care method
metacarpophalangeal joint slightly flexed, cup-shaped, tap the right shoulder and back and the upper outer upper arm 30 times with the left hand. The second step is to press at the cross point of the upper limbs on the chest for 1~2 minutes, and then pinch it 5 times. The third step is the active movement of the shoulder, including shoulder joint flexion and extension, abduction and shoulder circle movement, each doing 30 times. After completing the above steps, tap your shoulders repeatedly to relax.
waist and back health care
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 the trunk is bumped back 30 to 60 times. The focus point goes from left to right, and the strength gradually increases from small. The second is to exercise the active back muscles, stretch your chest and hold it for 3 to 6 seconds, then relax for 1 second, and repeat the movement for a total of 15 times. The third is lumbar health care, which includes lumbar massage and rubbing and lumbar movement. Specifically, it is lumbar massage and rubbing. After rubbing the hands, press and rub the waist from top to bottom to the sacrum 30 times. good.
The waist movement includes turning the hips to move the waist, pitching the waist and turning the waist to the spine. Hands on hips: thumb in front and the other four fingers behind, middle finger on Shenshu point, when inhaling, the arm swings from left to right, when exhaling, swing from right to left, one exhale and one inhale every time , Can be done 30 times continuously. Pitching and strengthening waist: The posture is still in the standing position. When inhaling, raise both hands from the front of the body, palms down, and up to the top of the head, with the tips of the fingers facing up. When exhaling, bend over and touch the ground or feet with both hands. Do this 15 times in a row. Rotate the waist and spin the spine method: posture in a standing position, raise both hands until the sides of the head are shoulder-width apart, the tip of the thumb is as high as the eyebrows, and the palms are facing each other. When inhaling, twist the upper body from left to right and the head follows. Twist the right back. When you exhale, twist from right to left, one exhale and one inhalation, which can be done 15 times in a row. When the waist actively exercises, the movements should be slow and gradual in order to achieve a more satisfactory result.
Abdominal Health Care
Guo Chengjie attaches great importance to abdominal health care.When doing abdominal exercises, you need to stand upright with your feet shoulder-width apart, your hands overlapped on your abdomen, press your abdomen forcefully around the umbilicus and push it clockwise for 30 laps.
Note that the speed does not need to be too fast, and keep the force at a constant speed. This method can strengthen gastrointestinal motility and laxative. The next step is to hold the intestines: place your hands and ten fingers crossed on the pubic bone joint of the lower abdomen, and support the abdomen 30 times. This method can enhance the peristalsis of the intestines and prevent the elderly from falling into the air and causing hernias. Guo Chengjie also proposed the method of intestinal peristalsis: holding half empty fists with both hands, tapping 30 times in the lower abdomen to agitate the intestines, which can also promote the peristalsis of the intestines.
Limbs exercise
After the head, neck, and trunk health care method is completed, perform simple upper and lower limb activities, such as joint flexion and extension, rotation activities, etc., from slow to speed, to relax the joints, muscles and bones, and unblock the meridians of the limbs. Blood, thereby ensuring the coordinated movement of the whole body.
The above full set of activities takes about 30 minutes to complete, from top to bottom, and follow the meridian, can clear the meridian qi and blood, and regulate the function of the viscera. Guo Chengjie said that this set of exercises is simple and easy to implement.
In addition to adhering to this set of health exercises, Guo Chengjie reminds everyone that you must be happy and maintain an innocent and happy life attitude. health exercises are the intrinsic part of health preservation. ■
[The content is compiled from: The sixth edition of "China Journal of Traditional Chinese Medicine" December 10, 2014, our reporter Zhang Xiaodong]
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