As the saying goes, “If your tendons grow by one inch, your lifespan will be extended by ten years.. The meaning is that the muscles and bones are good, which can enhance the body’s immune system and achieve the effect of prolonging life. The traditional Chinese fitness qigong “Yi Jin Jing” also states: “If the tendons are weak, they will relax, if the tendons are strong, they will be strong, and if the tendons are harmonious, they will be healthy. The following is an introduction to the methods of” Tie Jin Shu “:
1. Cross your hands and palms together, push and stretch upwards until you feel a tight spot and stop, holding still. Cooperate with breathing during the movement and stay for more than 10 seconds.
2. Grasp the elbow of the other hand with one hand and slowly pull inward towards the head. Cooperate with breathing during the movement, hold for 15-20 seconds, switch sides, and repeat the same action.
3. Grasp each other with both hands behind your back, then slowly lift your arms up to a comfortable position and maintain this posture. Cooperate with breathing during the movement and stay for 10-15 seconds.
4. Open your feet shoulder width apart, bend your knees slightly, extend one hand straight up and across your head, and place the other hand naturally in front of your abdomen, bending and extending your waist outward. Cooperate with breathing during the movement, hold for 10 seconds, switch sides, and repeat the same action.
5. Extend the palm outward, open the arm outward, and then slowly pull back until you feel the chest, shoulder, and arm muscles tense. Breathe in conjunction with the movement and stay for more than 10 seconds.
6. Sit on the floor with your left foot flat and cross it into a curved shape with your other foot. Place your right hand near your hips, while your left hand slowly pushes the bent right knee inward until you feel the muscles tighten. Cooperate with breathing during the movement, hold for 15-20 seconds, switch sides, and repeat the same action.
7. Lie on your back and grab the back of your knee, then slowly pull your leg towards your chest, keeping the leg straight while keeping the other foot bent. Cooperate with breathing during the movement, hold for 10 seconds, switch sides, and repeat the same action.
8. Maintain a sitting posture with the soles of your feet close, allowing your legs to relax towards the floor. Hold your hands on your ankles and place your elbows on your thighs. Apply pressure and slowly push your thighs down until your thighs feel tight. Cooperate with breathing during the movement and stay for 10 seconds.
9. Standing on one foot, grab the ankle of the other foot, then slowly pull back to the buttocks, paying attention not to tilt the pelvis, while maintaining the torso upright. Cooperate with breathing during the movement, hold for 15-20 seconds, switch sides, and repeat the same action.
10. Sitting on the floor, bend one foot, place the knee against the chest, straighten the other foot, tilt the body forward, and extend both hands towards the toes. Cooperate with breathing during the movement and stay for 10-15 seconds.
11. Lie down, grab your hands under your knees, and then pull your thighs towards your chest, keeping your back flat on the ground. Cooperate with breathing during the movement and stay for 10-15 seconds.
12. Standing, extend one foot forward, bend the knee over the toes, and extend the other foot back straight, with the toes forward and the heels straight towards the floor, maintaining muscle tension. Breathe together during the movement, switch sides after 2 minutes, and repeat the same movement, but be careful not to overextend.
