Opening the "Gao Huang" (膏肓) Exercise
Movement Instructions:
Stance: Stand with feet shoulder-width apart, sink your qi (energy) into the dantian (lower abdomen).
Starting Position: Make loose fists with both hands.
Inhale & Arch Back:
Inhale deeply while gently engaging the pelvic floor (lifting the perineum).
Let the head lead as you slowly arch your upper body backward to the maximum comfortable limit.
Simultaneously, squeeze your shoulder blades downward and together.
Hold for 2 seconds at the peak position.
Exhale & Fold Forward:
Slowly exhale as the head leads the upper body forward into a gentle fold.
Bring your elbows together in front of your knees.
Repetition:
One full breath (inhale + exhale) = 1 repetition.
Perform 10 reps per set, 1 set in the morning and 1 in the evening.
Health Benefits:
Corrects Poor Posture – Helps reduce rounded shoulders and hunched back.
Relieves Neck & Shoulder Tension – Alleviates stiffness from prolonged sitting or screen use.
Enhances Cardiopulmonary Function – Promotes deeper breathing and lung capacity.
Slows Thymus Gland Degeneration – Supports immune function by stimulating the chest region.
(Note: "Gao Huang" is BL 43, refers to an important energy area in TCM, located near the scapulae and linked to deep-seated tension and vitality.)
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