Four Exercises for Working Men’s Health Preservation
A slow, rhythmic breathing exercise suitable for office workers of all ages, usable anytime during work or after returning home.
[Exercise One] Seek Straightness Through Flexibility (Seated Form)
1. Sit upright without leaning back. Place hands naturally on your thighs, relax completely, and regulate your breath.
2. Inhale slowly through the nose while clenching fists, palm facing upward, placed beside the body.
3. Bend elbows, straighten chest and spine, tilt head backward.
4. Exhale 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: Repeat 7 times per session, perform 3–4 sessions daily. Maintain stability, balance, and ease. Movements should be smooth and gradual. You may pause to breathe if needed—do not hold your breath.
[Exercise Two] Harmony of Head and Hands (Seated Form)
1. Sit straight. Cross arms behind head, rest hands on occiput, breathe naturally.
2. Inhale through the nose, lift head and arms, straighten chest and spine.
3. Exhale, lower head forward, slowly bend downward, allowing spinal energy to flow freely.
Reminder: Perform 6 cycles generally, adjust number based on personal condition. Move slowly and carefully—avoid rushing.
[Exercise Three] Gentle Shaking (Arm-Swinging Exercise)
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, simultaneously bending arms and knees.
Reminder: If fatigued during any exercise, insert the gentle shaking movement until fatigue disappears, then resume original motion. This action helps expel toxins from the body.
[Exercise Four] Palm Slapping (Hip-Beating Exercise)
1. Allow knees to sway gently, mimicking the motion of Exercise Three.
2. Use waist movement to turn, keep shoulders relaxed. Swing arms like a tambourine, slapping the pockets (hips) alternately.
Reminder: Practice this exercise frequently to benefit abdominal organs. After completion, drink warm water. Do not slap forcefully to avoid injury.