Wellness isn’t complicated or forced. Simple daily movements—done while standing, sitting, or lying down—can significantly boost health and prevent illness when practiced consistently and correctly.
1. Scalp Massage: Nourishing Roots, Preventing Hair Loss
Sun Simiao (renowned Tang Dynasty physician) believed: “Combing hair invigorates the body, brightens the complexion, enriches hair, sharpens senses, improves appetite, builds strength, and wards off disease.”
Method:
Separate all five fingers, bend them slightly, and massage the scalp from the forehead to the back of the head. Repeat 10–100 times.
Benefits:
Stimulates scalp meridians, prevents hair loss/premature greying, relieves fatigue, and clears the mind.
2. Dry Face Massage: Rosy Cheeks, Fewer Wrinkles
Facial massage (“bathing the face”) activates yang energy, reduces fatigue, boosts alertness, and improves blood circulation in facial tissues.
Method:
Rub palms until warm each morning. Using middle fingers as guides, stroke upward along the nose to the forehead, outward across temples, and down the cheeks (mimicking washing). Repeat 10+ times.
Benefits:
Promotes radiant skin, minimizes wrinkles, and prevents facial nerve paralysis.
3. Back Tapping: Relax Muscles, Calm the Mind
The back houses vital spinal nerves and organ-related acupoints. Tapping stimulates these points, promoting blood flow and easing tension.
Method:
Use rhythmic, elastic taps (60–100 taps/minute). Practice 1–2 times daily for 30–50 minutes, moving from shoulders to lower back.
Caution: Those with severe heart conditions should avoid.
4. Limb Stretches: Strengthen Muscles, Boost Vitality
Limb movements tone muscles and joints while enhancing internal organ function through improved qi and blood flow.
Methods:
- Arm rotations: Clench fists, rotate shoulders forward (20 times inward, 20 times outward).
- Leg extensions: Sit straight, slowly extend one leg forward, toes up. Thrust the heel outward upon full extension. Repeat 5x per leg.
5. Eye Exercises: Relieve Digital Strain
For screen-fatigued eyes, skip drops—try active relief:
Method:
Rub palms warm, cup over closed eyes. Gently press around eyeballs with index/middle fingers. Rotate eyes: right-left (10x), left-right (10x). Repeat 3 sets.
6. Ear Tapping (“Drumming the Heavenly Drum”): Sharpen Hearing
A traditional remedy for tinnitus/hearing loss in elders:
Method:
Elbows on table, head bowed. Cover ears with palms, fingers resting on the occiput. Lift index fingers onto middle fingers, then snap down to tap the Fengchi acupoint (base of skull)—creating a “drumming” sound. Repeat 60x, 3 times daily.
7. Foot Sole Rubbing (Yongquan Acupoint): Calm Mind, Reduce Heat
Massaging the Yongquan (front sole) point nourishes kidneys, reduces “heat,” calms nerves, and alleviates dizziness/insomnia.
Method:
Soak feet first. Hold right toes with left hand; rub Yongquan area with right palm until warm. Rotate toes, then stretch/curl them 10x. Repeat on left foot.
8. Hand Bathing: Warmth, Energy Flow, Pain Relief
Hands host six major meridians. Warm immersion (“hand bathing”) boosts circulation, eases shoulder pain/insomnia, and dispels cold.
Method:
Soak hands in warm water (40–42°C) for 5–10 minutes. Relax shoulders, breathe deeply, massage palms. Dry thoroughly afterward. Practice morning/evening.
9. Abdominal Rub: Aid Digestion, Reduce Bloating
Massaging the abdomen (“rubbing the life gate”) stimulates digestion:
Method:
Lie flat, legs straight. Rub palms warm, stack them. Circle clockwise around the navel—small, medium, then large circles—12 times each.
10. Pelvic Floor Lifts (“Lift the Anus”): Prevent Hemorrhoids
Consciously contracting the anus prevents hemorrhoids/fissures and boosts yang energy.
Method:
Stand or lie down. Inhale, lift and tighten the anus/perineum. Hold briefly, then exhale and release. Repeat 5–7 times.