Supine Health Exercise Routine
Supine Health Exercise Routine
This exercise regimen, also known as "Circulating the Eight Meridians," is a folk health-preserving practice long passed down and popularized by Zhou Renfeng. Its characteristics include supine training, progressive movements from distal to proximal limbs toward the heart, and gradually increasing intensity—especially suitable for patients confined to bed.
[Practice Method]
Hand and Foot Gripping the Ground
Lie supine. First clasp hands, then release and extend palms; similarly, flex and extend toes, with ankle joints following. Can begin with hands or feet. Repeat 10–15 times per session.
Upper Limb Twisting
Lie supine. Arms relaxed, twist arms outward and inward 10–15 times, with elastic motion.
Lower Limb Twisting
Lie supine. Legs relaxed, twist legs outward and inward 10–15 times.
Knee Bending and Leg Trembling
Lie supine. Slightly bend knees, then let them fall naturally, creating gentle tremors against the bed—repeat 10–15 times.
Raising Hips and Contracting Anus
Lie supine. Bend knees, raise hips, contract the anus deeply while inhaling. Then let hips fall naturally onto the bed, relax the body, and exhale deeply. Repeat 10–15 times. Recommended for hemorrhoids, rectal prolapse, vaginal prolapse, urinary incontinence, heavy menstruation, etc. For retroverted uterus, gently lower hips without trembling.
Fish-like Body Movement
Lie supine. Cross forearms under the head. Gently sway the waist left and right—recommended for those with back pain or constipation.
Abdominal Rubbing
Lie supine. Knees bent or legs straight. Rub the abdomen clockwise around the navel, 36 times per hand. For constipation, adopt a bent-knee position and deeply rub in a direction: right-up, then left-down.
Back Rubbing
Left-side lying: Use right hand to rub right waist and tailbone; right-side lying: Use left hand to rub left waist and tailbone. Each side rubbed 36 times. Alternatively, lie prone and alternate or simultaneously rub waist and tailbone with both hands.
[Practice Guidelines]
All eight movements should progress from distal to proximal limbs toward the heart. Count each movement silently to monitor intensity and maintain mental focus.
[Indications]
Heart disease, chronic hepatitis, chronic nephritis, back pain, constipation, uterine prolapse, etc.
[Precautions]
Practitioners should adjust exercise intensity according to personal condition. All eight movements may be performed in full or selected individually.