Ten Self-Health Preservation Methods in Traditional Chinese Medicine
One: Soles Rubbing Method: After washing feet in warm water every night, sit and rub both soles for 5 to 10 minutes. Massaging the soles benefits kidney essence and strengthens the kidneys, activates kidney meridian energy, and helps prevent hypertension and arteriosclerosis.
Two: Mind Focusing on Dantian Method: When tired from work or study, close eyes, touch the upper palate with the tongue, clear distracting thoughts, and concentrate the mind on the dantian area below the navel. Duration can be flexible. After completion, one feels refreshed and energetic.
Three: Heart Strengthening Method: Regularly pressing the Laogong point on the palm strengthens the heart. Use thumbs to press each other, or press the Laogong point by placing both hands against a table leg. Time is flexible.
Four: Waist Strengthening and Kidney Tonifying Method: Rotate the waist to stimulate kidney function. Stand, place hands on waist, lean upper body slightly forward, gradually increase speed while rotating the waist left and right until warmth is felt.
Five: Warm Kidney Method: Every night before sleep, gently massage the testicles alternately with both hands, 81 times each time, mimicking rolling two balls in the hands.
Six: Abdominal Massage: Every night before sleep, place hands on the dantian area, first rub clockwise 36 times, then counterclockwise 36 times. It helps regulate qi, aids digestion, and strengthens the stomach.
Seven: Pressing Zusanli Point: Zusanli is one of the most important strengthening points in the body. Press with fingernail until a sensation of numbness and distension is felt. Regular pressing benefits health.
Eight: Dental Care Method: (a) Close mouth and clench teeth during urination and defecation. (b) Frequently tap teeth; long-term practice keeps teeth strong and prevents loosening.
Nine: Sleep Promotion Method: Half an hour before bedtime, warm both palms, then press them against the cheeks. Let the middle fingers start from the Yingxiang point and push upward to the hairline; pass through Jingming, Zanzhu, Tongziliao, etc. Then move hands laterally toward the temples, with index fingers returning to the starting point via the Ear Gate point. Repeat 30 to 40 times. This method treats neurasthenia and promotes sleep.
Ten: Walking Method: Daily walking is highly effective for fitness. Walking after meals aids digestion. Duration can be adjusted freely.