🌿 Folk Prescriptions

Pretty Women’s Morning and Evening Exercise Routine
Upon waking in the morning, your body hasn’t fully awakened from sleep. This routine helps you gradually transition into a mentally alert state. In the evening, after a long day of stress, you may lack energy for vigorous exercise. To relieve fatigue, clear your mind, and revitalize your spirit, this static exercise routine can help.
The full routine consists of six movements. You don’t need exceptional flexibility—its purpose includes improving flexibility and teaching you to maintain physical and mental calmness, cultivating graceful posture and elegant gait. If you struggle with intense exercise or monotonous repetition, this routine is perfect for you—it brings peace, focus, and introspection.
You can do this routine daily or three times weekly. You may divide the routine into multiple sessions, but always start from the first movement. The first movement is the most important preparation; the others target different body parts and stimulate internal organs.
Now, take a warm shower, put on loose sportswear, and begin. Perform each movement slowly and smoothly, divided into five deep breaths: the first breath assumes the preparatory stance, the second to fourth breaths complete the movement, and the fifth breath returns to the preparatory state, preparing for the next movement.
1. Warm Up Muscles and Build Energy.
Preparation: Stand with toes slightly apart, heels together. If physically fit, feet may be shoulder-width apart.
Lift onto tiptoes, maintaining balance, raise both hands sideways until palms face each other, tighten buttocks, slightly lift chin. Return to starting position and repeat.
2. Enhance Lung and Intestinal Function, Strengthen Abdominal and Gluteal Muscles.
Preparation: Stand upright, feet together, shoulders raised.
Reach hands backward, thumbs interlocked (left on top), index fingers extended downward, weight on the soles of feet, slight knee bend, abdominal muscles tightened. Slowly lean forward as far as possible. Feel comfortable. Raise hands overhead, fingers pointing toward the ceiling. Return to starting position, switch hand positions, and repeat.
3. Improve Pelvic Circulation, Promote Digestive Function, Develop Back, Shoulder, and Calf Muscles.
Preparation: Stand upright, feet together, spine straight, hands raised overhead, palms facing inward. Tighten abdominal muscles. Lean forward slowly as much as possible without straining the hamstrings. Wrap hands around thighs, if possible, around calves. Left hand over right, forehead touching knees (or thighs). Return to starting position, switch hand positions, and repeat.
4. Strengthen Cardiovascular System, Spine, Back Muscles, and Gluteal Muscles.
Preparation: Sit on the floor, legs crossed, left foot over right, back straight, hands crossed, left hand over right, knees lifted slightly so they’re embraced by the backs of hands.
Tighten abdominal muscles, slowly lean forward until head touches the ground, knees lowering flat. Return to starting position, switch hand and foot positions, and repeat.
5. Positively Affect Liver and Gallbladder Functions, Relax Neck Muscles.
Preparation: Get on all fours. Weight on bent right leg, left leg stretched straight back.
Hands placed beside knees, back arched, slowly turn head to the right, looking backward at the stretched back muscles. Return to starting position, switch direction, and repeat.
6. Strengthen Abdominal and Back Muscles.
Preparation: Sit facing a wall, knees bent, feet flat on the floor, elbows bent, hands pushing from behind.
Lift knees toward chest, extend arms fully, straighten legs upward, feet pointed, eyes focused on toes, bring body as close to thighs as possible. Chin touches knees. Return to starting position and repeat. (Sanjiu Health)