These are several kidney-strengthening exercises carefully designed by health care experts for people with kidney deficiency (including kidney qi deficiency, kidney yin deficiency, kidney yang deficiency, etc.). Correcting the state of kidney deficiency through exercise is a kind of exercise worth promoting. Practical measures.

A. Tai Chi: Tai Chi is a slow exercise centered on the waist, which is very suitable for middle-aged and elderly people with weak physiques.

Self-massage the waist: rub the palms of your hands together, heat them up, then place them on the waist, and massage up and down until there is a feeling of heat in the waist.

B. Stimulate the soles of the feet: rub the soles of the right feet with your left hand and the soles of the left feet with your right hand. Do it once a day for 10 minutes.

Strengthening the kidneys: 1. The feet are parallel and the distance between the feet is the same as the shoulder width. Look at the tip of your nose, your arms droop naturally, your palms stick to the seams of your trousers, and your fingers naturally open. Lift your heels and breathe 9 times in a row without falling to the ground. 2. Inhale again, slowly bend your knees and squat down, gradually turn the backs of your hands forward, with the tiger's mouth facing your ankles. When your hands are close to the ground, make a fist with a little force (with the intention of grabbing something) and take a full breath. 3. Hold your breath, gradually stand up, lower your hands, and gradually tighten them. 4. Exhale, stand upright, twist your arms outwards, fists forward, squeeze your elbows from both sides, and lift your body and heels up at the same time. The above procedure can be done multiple times in succession.

C. Sports and health care: teach you a set of aerobics that can strengthen the kidneys

Whether a person’s body is strong or not is related to the strength of the kidneys. When the cold winter comes, the human body needs to have enough energy and heat to defend itself. If the kidney function is weak, it will cause dizziness, palpitation, shortness of breath, weakness in the waist and knees, fatigue, urinary incontinence or urinary obstruction due to "insufficient fire power". Symptoms are kidney yang deficiency. Some people have reduced body fluids and reduced moisturizing and nourishing functions, and their clinical manifestations include weight loss, soreness of waist and knees, dizziness and tinnitus, dry mouth and throat, hot flashes, red cheeks, night sweats, short yellow urine, etc. This is Kidney yin deficiency.

There are many ways to nourish the kidney and correct deficiency. For example, spend more time in the sun, eat more foods that are high in calories and warm to nourish kidney yang, take kidney-tonifying drugs, etc. However, starting from the basic theory of health preservation that "life lies in exercise", nourishing the kidneys and correcting deficiency through exercise is a positive measure worth promoting. Here, readers are introduced to several simple and easy-to-learn exercise methods that are helpful in nourishing the kidneys and correcting deficiency.

D. Waist massage exercises

There are two methods of waist massage exercises.

First, rub your palms together until they are warm, then place them on your waist, with your palms facing the skin, and massage your waist up and down until you feel warm. It can be done once in the morning and once in the evening, about 200 times each time. This exercise can nourish the kidneys and collect qi.

2. Make fists with both hands, use the protruding parts of the metacarpal joints of the two thumbs to massage the waist and eyes naturally, and gradually apply force until you feel soreness and swelling. Continue massaging for about 10 minutes. , once in the morning, noon and evening. The waist is the home of the kidneys. Frequent waist and eye massage can prevent and treat chronic muscle strain, low back pain and other symptoms caused by kidney deficiency in middle-aged and elderly people.

Football massage method

Traditional Chinese medicine believes that the Yongquan point leads directly to the kidney meridian, and the footquan point on the soles of the feet is where the turbid qi declines. Regular massage of Yongquan point can replenish essence and kidneys, strengthen body and health, prevent premature aging, soothe the liver and improve eyesight, promote sleep, and have certain curative effects on dizziness, insomnia, tinnitus, hemoptysis, nasal congestion, headaches, etc. caused by kidney deficiency. The method of massaging the soles of the feet is: soak your feet in warm water before going to bed every day, then rub your hands together to heat them, then use your left hand to massage the right sole, and your right hand to massage the left sole, more than 100 times each time, it is better to rub the feet to warm them. . This method has the effect of strengthening the kidneys, nourishing yin and reducing fire, and is very effective in treating deficiency heat syndrome that is common in middle-aged and elderly people.

E. Kidney-strengthening aerobics

1. Sit upright, with your legs naturally apart and shoulder width apart, with your hands bent at the elbows and raised to the sides, with your fingers stretched upward, level with your ears. Then, raise your hands up until you feel some stretch in your ribs, and then recover. You can do it 3 to 5 times in a row, and you can do it 3 to 5 times every day as appropriate. Before doing any movements, the whole body should be relaxed. Inhale when raising your hands, and exhale when recovering. The force should not be too strong or too strong. This action can move the muscles and bones, smooth the meridians, and at the same time return the qi to the Dantian, which can relieve the elderly, weak, and short of breath.

2. Sit upright, bend your left arm at the elbow and place it on your legs, bend your right arm at the elbow, and do the parabolic movement 3 to 5 times. When doing a parabolic movement, throw your hand upwards in the air, the movement can be slightly faster, inhale when throwing with your hands, and exhale when recovering. This action has the same effect as the first action.

3. Sit upright with your legs hanging naturally, and first slowly turn your body left and right 3 to 5 times. Then, swing your feet forward more than 10 times, which can be increased or decreased according to personal physical strength. Relax your whole body when doing the movements, and the movements should be natural and gentle. When turning the body, the trunk should be kept upright and should not be pitched. This action can move the waist and knees, benefit the kidneys and strengthen the waist. If you practice this action regularly, the waist and knees can be exercised, which is beneficial to the kidneys.

4. Sit upright, loosen your belt, undress, rub your hands to warm them, place them on your waist, and rub them up and down until your waist feels warm. This method can warm the kidneys and strengthen the waist. There are Mingmen acupoints on the Du meridian in the waist, as well as Shenshu, Qihaishu, Dachangshu and other acupoints on the bladder meridian of Foot Taiyang. After rubbing, the whole body will feel warm. It can warm the kidneys, strengthen the waist, relax the muscles and activate blood circulation. etc.

5. Put your feet together, cross your hands and raise them above your head, then bend down, touch your hands to the ground, then squat down, hold your knees with your hands, and say "blow" silently without making a sound. In this way, you can do it more than 10 times in a row.

Regular practice of the above exercises can nourish the kidneys, strengthen the essence, strengthen the waist and knees, and unblock the meridians.

These are relatively easy, stretching exercises and conditioning.

In addition, you can strengthen your kidneys through swimming and moderate fitness!