Four Exercises for Working Men’s Health
A slow breathing regulation qigong practice suitable for office workers of all ages, usable anytime during work or after returning home.
[First Exercise] Bend to Find Straightness (Seated Form)
1. Sit upright without leaning back. Place hands naturally on your thighs and relax completely. Even out your breath.
2. Inhale slowly through the nose while clenching fists, palm facing upward, placed on either side of the body.
3. Bend elbows, lift chest, straighten waist, tilt head backward.
4. Exhale slowly through the nose, lower neck, arms, and spine, slowly open hands.
5. Palms facing down, return head to neutral position, resume original posture, fully relax.
Reminder: Practice 7 rounds per session, 3–4 times daily. Maintain steady, upright, and relaxed posture. Movements should be smooth and gradual. You may pause to breathe if needed—do not hold your breath.
[Second Exercise] Harmony of Head and Hands (Seated Form)
1. Sit straight. Cross arms behind head and rest them on the back of the skull. Breathe naturally.
2. Inhale through the nose, raise head and arms, lift chest, straighten spine.
3. Exhale, lower head forward, slowly bend downward, allowing spinal energy to flow freely.
Reminder: Perform 6 cycles, adjusting based on personal condition. Move slowly and carefully—do not rush.
[Third Exercise] Gentle Shaking (Arm Swing)
1. Fully relax, breathe naturally. Feet parallel, shoulder-width apart.
2. Raise arms to shoulder level, then let them drop naturally.
3. Continue until the fourth repetition, where arms and knees bend simultaneously.
Reminder: If you feel tired during any exercise, insert the gentle shaking movement until fatigue fades, then resume original action. This motion helps expel toxins from the body.
[Fourth Exercise] Palm Slapping (Hip Clap)
1. Gently sway knees up and down, just like in the arm swing.
2. Rotate the waist to turn, keep shoulders relaxed. Let arms move like drum waves, swinging left and right to slap the pockets (hips).
Reminder: Practicing this frequently benefits abdominal organs. After completion, drink warm water. Do not slap forcefully to avoid injury.