The therapeutic effects of Rejuvenation Exercise (Part 2): Promoting gastrointestinal motility and smooth flow of qi and blood through the meridians.
(iii) Promotes gastrointestinal motility and improves the function of digestive and urinary organs.
The health of the digestive system has a significant impact on overall well-being. Many people suffer from indigestion, bloating, constipation, and diarrhea. Traditional Chinese medicine considers a weak spleen and stomach to be a major cause of aging. Therefore, strengthening digestive function is essential. The three sections of the Rejuvenating Exercise involve three different peristaltic movements in the intestines, which helps enhance absorption, accelerates the passage of food and feces, and prevents harmful substances from lingering in the intestines for too long and causing illness. Furthermore, the deep breathing in the first section and the mouth-inhalation during shoulder rotation in the third section allow some fresh air to be directly drawn into the intestines, providing stimulation and cleansing. Simultaneously, with the peristalsis, putrefied and harmful gases retained in the intestines are expelled, bloating disappears, constipation and diarrhea improve, and symptoms caused by digestive problems are alleviated. It can also help prevent hemorrhoids and intestinal cancer. Therefore, those who practice this exercise will experience a smooth and comfortable digestive experience.
The Three-Section Rejuvenation Exercise not only has a good health-preserving effect on the stomach and intestines, but also has a significant health-preserving effect on the urinary organs. The kidneys and bladder vibrate slightly as the exercise is performed, which can enhance their function, reduce the deposition of organic salts, and prevent the formation of stones. At the same time, the nerves that control urination are also adjusted. Therefore, some people who suffer from frequent urination and cannot be cured by taking medicine or injections can achieve good results in a short period of time by practicing the Rejuvenation Exercise.
(iv) It promotes the smooth flow of Qi and blood through the meridians, which is beneficial for eliminating pathogens and strengthening the body's resistance.
Traditional Chinese medicine (TCM) places great emphasis on the smooth flow of Qi, blood, and meridians. Any stagnation inevitably leads to illness. Therefore, TCM says, "Where there is no flow, there is pain." Many women experience menstrual cramps due to poor blood circulation. The three sections of the Rejuvenating Exercise involve gentle, circular or arc-shaped movements of the body, promoting relaxation and activating the joints and meridians. This greatly facilitates the smooth flow of Qi, blood, and meridians. Combined with the increased fresh air within the body, endocrine regulation, and enhanced function of the digestive and urinary organs, this significantly improves overall health. In TCM terms, this harmonizes the internal organs, increases vital energy, harmonizes the body's natural flow, invigorates blood circulation, removes blood stasis, and eliminates pathogens while supporting the body's vital energy. Therefore, those who practice this exercise regularly can enjoy physical and mental well-being, and experience relief from or reduced pain. Hence, this exercise is said to have the power of rejuvenation.
The first section of the Taoist secret method for nourishing health and longevity, the Rejuvenation Exercise, involves movements that are not complicated. However, to achieve accuracy, one needs to refer to the principles and methods explained later and practice several times. Fortunately, this exercise does not require a large space or a long period of time; it can be practiced anytime, anywhere. Generally, it is recommended to practice twice a day for 5-10 minutes each time, but not exceeding 20 minutes. If there is indeed no time, three to five minutes is also acceptable. Consistency is essential. Remember, build confidence, persevere in your practice, and success is assured.
When you first start practicing this exercise, you may experience some discomfort due to unfamiliarity or lack of mastery of the techniques. However, as you practice diligently and grasp the essentials, you will begin to see results. At this point, a magical force will draw you to continue practicing. Because after practicing, you will feel comfortable and refreshed, without experiencing fatigue.
In summary, the effects of the Rejuvenating Exercise lie in expelling the old and taking in the new, harmonizing the internal organs, promoting the flow of qi and blood, dispelling pathogens and strengthening the body's resistance, increasing vital energy, and harmonizing with the natural flow of qi. Practicing this exercise not only lays the foundation for other exercises but also has effects on treating shoulder and back pain, abdominal distension, menstrual cramps, weakened heart function, improving physical fitness, enhancing sexual function, and aiding in weight loss and fitness.
II. Method
(I) Preparatory stance
Stand upright with your feet together. Extend your arms forward at a right angle from your sides, palms facing up. Inhale and raise your heels. Bring your arms to the top of your head, palms together, then lower them down past your abdomen to your sides. Separate your legs, feet shoulder-width apart, arms at your sides with hands hanging naturally. Relax all your muscles, look straight ahead, clear your mind of distractions, and quiet your thoughts.
(II) Starting Posture
Section 1: Breathing. Use abdominal breathing. Inhale first, then exhale. When inhaling, lift your heels, expand your lower abdomen, and open your chest, taking in as much fresh air as possible. Beginners should inhale through their nose; once accustomed, they can inhale through both their mouth and nose simultaneously. When exhaling, slightly contract your lower abdomen, bend your knees, and lower your heels to the ground, expelling stale air from your lungs and stomach through your mouth. Repeat this breathing pattern 16 times.
Section Two: Shaking. After taking a deep breath, pause for about half a minute, relax your whole body, keep your back straight, arms still hanging at your sides, knees slightly bent, and make your whole body shake up and down elastically. At this time, the scrotum of men will swing slightly between the groin and thighs, and the vulva of women will be slightly open. The fingers of both hands should be slightly bent, and you can feel a swelling sensation when they are straight. Shake like this for 1 minute, about 164 times.
Section 3: Shoulder Rotation. Rest for 1 minute after shaking. For the first shoulder rotation, stand with your feet shoulder-width apart, weight on the balls of your feet, knees slightly bent, body relaxed, mouth slightly open, arms hanging down, head and neck straight. Rotate your shoulders in circles. Alternate between shoulders. The direction of shoulder rotation is: first, lift the left shoulder and draw a circle from front, up, back, down; simultaneously, the right shoulder draws a circle from back, down, forward, up. Alternate and coordinate the rotation of both shoulders for a total of 16 repetitions. When rotating the shoulders, use your body to drive the shoulders, and the shoulders to drive the arms, causing the upper body to twist continuously, compressing the internal organs to allow for the intake of qi and the expulsion of impurities.
III. Key Points for Performing Work
The key to the second section on shaking is that when shaking, the breasts, all the muscles in the body, the jaw, and the internal organs must all feel a vibration to be considered correct.
The key points of the third section, shoulder rotation, are: During the shoulder rotation, the practitioner does not need to actively breathe; breathing is driven by the twisting and squeezing of the upper body. After practicing for a period of time, in a quiet environment, one will hear the sound of breathing through the lungs. Due to the peristalsis of the intestines during the exercise, one may also burp or pass gas. Beginners should perform the shoulder rotation at a comfortable and gentle pace, avoiding excessive force. However, the circular motion of the shoulder rotation must be completed fully. Once the movement is mastered and the body adapts, the circle can be gradually enlarged as much as possible.