Zhai Shuangqing Beijing University of Chinese Medicine
Sports health care has always been an important method of nourishing physiology in Neijing, which is included in the "shushu" regimen advocated by it. Shushu health preservation can be found in "Suwen·Ancient Innocence Theory", which says: "Ancient person, who knows it, is based on yin and yang, is in harmony with Shushu, eats and drinks regularly, has regular daily life, does not work rashly, so can The form and the gods, and the end of the life, to live a hundred years is to go." The "shushu" here refers to the methods and techniques of health preservation, Zhang Jiebin said: "shushu, the method of self-cultivation." Specific guidance quoted , Pressing the stilt, vomiting, throat fluid, etc. "Harmony" is the meaning of moderation and just right, which means that the key to health maintenance is to reconcile the use of skills, and it should not be too much or too short. For example, Zhang Zhongjing’s "The Synopsis of the Golden Chamber" says: "Only when the limbs feel stagnant, that is to induce and vomit... Do not block the nine orifices." On the basis of inheriting the predecessors, Hua Tuo imitated tigers, eagles, bears, wolves, The five animal movements of birds have created a guided fitness technique called "Five Animal Play".
It can be seen from this that the scope of "Internal Classics" is more extensive than sports health care. In addition to traditional aerobic exercise health care methods such as running, climbing, swimming, gymnastics, Tai Chi, etc., it also includes some special health care. The technique. As the "Suwen·Xingqi Xingzhi Pian" says, "the number of forms is frightening, the meridians are blocked, the disease is born of inhumanity, and the cure is with massage mash" to clear the meridians and promote qi and blood circulation. The following author will elaborate on the special and easy-to-implement health care techniques.
Comb and wipe
"Theory of the Sources of Various Diseases" Zeng Yun: "A thousand times to comb your hair, the head is not white." Hair combing time can generally be in the early morning, lunch break, or late bedtime. The specific method can be combined with finger massage, that is, the fingers of the hands are naturally separated, and the finger pads or finger tips are used to rub the hairline from the front of the forehead to the hairline back, and then comb and massage from both sides to the top of the head. The force is uniform. Do this 36 times repeatedly until the scalp is slightly warm.
Wiping face, also known as dry face. It can dredge facial skin qi and blood, increase muscle elasticity, reduce wrinkles and beauty. As the "Lingshu·Evil Qi Viscera Disease" says: "Twelve meridians, three hundred and sixty-five collaterals, the blood and energy are all on the face and go through the void." The specific method is to first rub the palms of the two hands to heat each other, and then use both hands. Rub the forehead down along the sides, and when you reach the chin, rub both hands up to the forehead and rub the face up and down, a total of 20 times. In addition, you can also press the Yingxiang acupoints on both sides of the nose to promote blood circulation in the nasal mucosa, enhance normal secretion, moisturize the nasal cavity, and prevent colds and rhinitis. The specific method uses the dorsal side of the base of the thumb of both hands to heat each other, gently rubbing 20 times on each side of the bridge of the nose, and then use the tips of the index fingers of both hands to rub the Yingxiang acupoints on the left and right sides 10 times.
Ironing and Moore
"Lingshu·Sense" says: "Those who have better eyesight can see color"; "Lingshu·Dahuo Theory" also says: "The essence of the five internal organs and six organs is the essence of the eyes." Visible eyes It is closely related to the viscera, and regular ironing can improve the eyesight, make the eyes bright and energetic, and vitality and blood. The specific method is at dawn, rub your hands against each other, and after rubbing the heat, place your palms on your eyes. This is called ironing, and ironing is repeated three times.
"Lingshu·Sense" says: "Ears can hear the sound"; "Lingshu·Kouwen" says: "Ears, the place where the veins gather." The ear and its surroundings are where many meridians gather. , So Mo Er helps to enhance hearing, clear multiple meridians, and refresh the mind. The specific method is to first massage the roots of the ears, use the index fingers of both hands to massage the roots of the two ears 15 times before and after; then press the pinna, press the helix with both hands, massage 15 times, then shake both ears, shake and pull with the thumb, index and two fingers Both ears 15 times each, but do not pull too hard; finally flick both ears and flick both ears 15 times with two middle fingers. The ancients also used the "Ming Tian Drum" method, covering the ear holes with two palms, placing five fingers behind the head, tapping the back of the head with the three fingers in the middle of the two hands 24 times, and then opening and closing the two palms 10 times. This method inflates the ear canal to make the eardrum vibrate, so it is called "Ming Tian Drum".
Teeth tapping and pharyngeal fluid
"Lingshu·Five Flavour Theory" says: "The tooth is the end of the bone." Frequent tapping can enhance the firmness of the tooth, prevent it from loosening and falling off, strengthen the chewing force and promote digestion. Since ancient times, many long-lived people have attached importance to the health benefits of tapping, especially in the morning. The specific method is to get rid of distracting thoughts, relax your thoughts, close your lips lightly, and then tap the upper and lower teeth gently against each other. First tap the molars 50 times, the incisors 50 times, and then the wrong teeth 50 times, and you need to pay attention to all the teeth. Do not touch too much to prevent tongue biting. Do it once in the morning and evening each day to increase the frequency of tapping.
In addition, the tapping can be performed in conjunction with the pharyngeal fluid, first tapping the teeth 36 times, then swallowing the fluid, and swallowing it three times at a time. The time should be morning and evening. If you have time, you can do it several times.
Pinch neck and back
"Suwen·The Pulse to Subtle Theory" says: "The head is a shrewd mansion, the head is deep, and the spirit will win." Although this phrase is only the head, the cervical vertebra is connected with the head and the body underneath, which dominates the neck. Many activities of the body, trunk and limbs play a very important role in the life activities of the human body, so it is of great significance to the health of the cervical spine. The specific method is to first select acupoints such as the wrist bone, Waiguan, Shoulder, Fengchi, etc. to massage, and at the same time slowly rotate the neck for 10-15 minutes each time, 2 times a day, and then grasp the hands on the back of the neck. Squeeze the nape of the neck with fingers and palm base 6 to 9 times, 3 times a day.
"Suwen·The Pulse to Sublime Theory" says: "The back is the house in the chest, the back is bent and the shoulders are followed, the house will be broken." The back is where the Du Channel and the full sun bladder meridian follow. Massage and beat the back. Promote the circulation of qi and blood, relax the tendons and collaterals, invigorate the kidney and strengthen the waist, and harmonize the viscera. When you beat yourself, your legs should be open, your whole body relaxed, and your hands should be half clenched, naturally drooping. When pounding, turn the waist first, and with the rotation of the waist, the two fists alternately hit the back and lower abdomen back and forth. Turn the waist left and right once, you can do 30-50 times continuously. Tap the part, first down, then up, and then top down. When another person is beating, when sitting, lean forward slightly; when lying down, take the prone position, hug your arms and rest your head under the head. The beater uses both fists to gently hammer up and down along the back, with the strength to beat the body without pain. From top to bottom for one time, you can play 5-10 times in a row. Note that the force should not be too strong or too strong, the speed should not be too fast, and the movements need to be coordinated.
Abdomen and levator anus
Sun Simiao’s "Qianjinyifang" records: "Weekly dim sum meals, that is, rubbing the abdomen with warm hands." It shows that rubbing the abdomen after a meal is not only beneficial to food digestion, but also promotes general health. The specific method is from left to right, which can be done continuously for two to thirty times. You can also rub the abdomen before going to bed. The specific method is to take the lying position and press on the abdomen with your hands, first in a clockwise direction and then in a counterclockwise direction, each rubbing the abdomen 36 times.
Anus, also known as Gu Dao, as the saying goes, "Gu Dao should be mentioned often", which is the levator anus health regimen. "Suwen·Another Theory of the Five Internal Organs" says: "The Pomen is also an agent of the five internal organs." One of the most important meanings is that by regulating the Pomen, that is, the anus, it can affect the rise and fall of the five internal organs, which is an important hub for reconciling the overall five internal organs. Therefore, whether Pomen is healthy or not is of great significance to human health. The specific method of levator anus is: focus on the perineum when inhaling; then lift the anus forcefully, together with the perineum; at this time, the anus will tighten and gradually relax the anus with the exhalation. Frequent levation of the anus can help prevent constipation, anus prolapse, hemorrhoids and other diseases, and can reconcile the viscera and blood.
Turn waist and kick
"Suwen · Pulse to Subtle Theory" says: "The waist is the home of the kidney, and the kidneys cannot be shaken, and the kidney will be exhausted"; "Lingshu·Acupuncture Evil Theory" also says: "The waist and spine are big The joints are also." The waist is active and bears a lot of weight. It is the pivot of human movement and can also reflect the strength of kidney qi. Therefore, many traditional fitness techniques emphasize waist movement, such as Wu Qin Xi, Yi Jin Jing, and Baduan Jin. , Tai Chi, etc., all focus on moving the waist. Waist massage has the functions of warming and invigorating the kidney and yang, strengthening the waist and strengthening the kidney, moisturizing the intestines and laxatives. It can relax muscles and collaterals, promote the blood circulation of the waist, eliminate lumbar muscle fatigue, relieve lumbar muscle spasm and lumbar pain, and make the waist flexible and strong. powerful. The specific method is to first turn the hip and waist, take a standing posture, with hands on hips, thumb in front and the remaining four fingers behind, which can be done 8 to 32 times in a row. Then lean back and take a standing posture. When inhaling, raise both hands from the front of the body, palms down, and up to the top of the head. When exhaling, bend over and touch the ground or feet with both hands. Do 8 ~32 times. In addition, you can tap the lumbosacrum, use two hands and four fingers to hold your thumbs into a fist, tap the back of the fist rhythmically on both sides of the lumbar spine to the sacrum, tapping 36 times on both sides. Intention to guard the lumbosacral area, and intended to relax the lumbosacral area. Percussion of the lumbosacrum every day, has the power of promoting blood circulation, dredging collaterals, strengthening muscles and bones.
"Suwen·The Pulse Needs Elaboration Theory" says: "The knees are the home of tendons, they cannot bend and stretch, and the tendons will be obscured when they walk, and the tendons will be exhausted." When training legs, you must pay attention to the health of the knees. The specific method is: first stand and shake Legs, support a wall or tree with one hand, stand on the other, swing your right leg forward with one foot, tilt your toes upwards, then swing backwards, straighten your feet and straighten your legs, swing back and forth, left and right Flick each leg 20 times. Sit flat again, keeping your upper body upright, first lift your left foot forward and upward slowly, with your toes upward, when you want to straighten out, push your heel forward and downward slightly, then switch to the right foot and do 20 reps on both legs. Finally, stand with your feet parallel and close together, bend your knees and squat down, place your palms on your knees, and make circular motions of your knees forward, backward, left and right. Turn left and then right, 20 times each.
Rub the soles of the feet
"Lingshu·Nishun Fat and Shou" says: "The three yang of the feet are from the head to the feet; the three yin of the feet is from the feet to the abdomen."People's feet are the place where the Foot Sanyin Meridian and the Foot Sanyang Meridian intersect. They are important parts that run Qi and blood, communicate with the viscera, communicate inside and outside, and penetrate up and down. Therefore, foot health care is very important to human health. . For foot massage, you can use your fingers, knuckles, massage sticks, massage balls and other massage tools. According to your physical condition, massage by rubbing or pressing. As a daily health care, you can massage each part 2 to 3 Minutes, massage the left foot and then the right foot for about half an hour each time. The intensity of the massage is limited to what you can bear. If you find abnormal soreness, swelling, tingling, numbness, pain during the massage, or skin nodules When imprints such as the shape of the shape, the strip shape, and the sand shape appear, it indicates that the corresponding part may have a functional disease and needs to be massaged. In addition, there is a massage method for the Yongquan point. The Yongquan point, the first point of the foot Shaoyin kidney meridian, has always been It is the main point for health maintenance of the human body, and the method can be used to nourish the kidneys, nourish the essence, strengthen the body and strengthen the bones. For example, "Lingshu·Benshu" says: "The kidney comes from the spring, and the heart of the spring is also. "It means that the qi of the kidney meridian originates from the Yongquan point under the foot, and it is exported from the foot to the whole body. The specific method is to massage the Yongquan point on the right foot with the thumb of the left hand every day before going to bed or after waking up, and massage the left foot with the right hand. 50 times, the foot feels feverish. This method has the effects of nourishing the kidney, strengthening the spleen, sleeping well, and strengthening the body.
"Inner Classics" believes that human beings are an organic whole, corresponding internally and externally. The various parts of the human body, such as the skin on the head and face, the five sense organs and the nine orifices, the limbs, the viscera, and the internal organs are all part of this whole. If the overall function is normal, the function of each part of the body can be normal. If the local dysfunction will inevitably affect the overall function. Therefore, the "Internal Classics" advocates the most commonly used and easy-to-use health care methods among the above mentioned techniques. It is worth noting that any method of health maintenance should be appropriate to prevent excessive damage to the body. For example, Hua Tuo said: "The human body wants to work, but it is improperly used." This view is consistent with the "Internal Classics" "Sickness arises." The meaning of "excessive use" has the same meaning, which means that the methods of health care and longevity such as vomiting, guiding, and massage cannot be overused, otherwise it will be harmful to the body.