The Six Essential Principles of Health Maintenance
Practicing the six essential movements of health maintenance is recommended twice daily, in the morning and evening. For those who are particularly motivated, performing these exercises three times a day is encouraged. While it's ideal to incorporate all six movements, individual circumstances might not allow for this. However, focusing on one, two, or three movements that suit your lifestyle can still yield significant benefits. The key to success is consistency.
Back and Abdomen Exercise
Start by keeping your body straight, with your weight resting on your tailbone. Gently sway your body from side to side. While doing this, ensure your breathing remains unaffected. As your spine tilts left and right, alternate between contracting and relaxing your abdominal muscles. This back-and-forth motion counts as one repetition. Aim for approximately 50 repetitions per minute for a total duration of 10 minutes.
Benefits: This exercise strengthens the muscles in your lower back and can help alleviate back pain as well as address issues related to herniated discs.
Goldfish Movement
Lie flat on your back on a sturdy bed, keeping your body aligned and your legs together. Point your toes towards your knees and cross your arms behind your head for support. From this position, rotate your body horizontally as if you are mimicking the movement of a goldfish. Ensure that your knees do not bend during the exercise. This movement should be maintained for about 2 minutes, and if you have the stamina, extend it to 5 minutes.
Benefits: This motion promotes the coordination between the sympathetic and parasympathetic nervous systems, aiding in the prevention of spinal curvature and enhancing gastrointestinal mobility.
Prayer Pose with Feet Together
Begin by lying on your back again, bringing your hands together in a prayer position at your chest. Bend your knees and bring the soles of your feet together. Simulating the swimming motion of a frog, perform up-and-down movements for a count of 10 repetitions. Afterward, remain in the combined hand and foot position with bent legs for 2 to 10 minutes of stillness.
Benefits: This exercise helps regulate the function of the entire body, especially targeting muscles, blood vessels, and nerves in the waist and lower limbs. It promotes the proper functioning of your pelvic and abdominal organs.
Conclusion
Incorporating these movements into your daily routine can greatly enhance your physical well-being. Remember, the most effective approach is to engage in these exercises consistently, allowing your body to reap the long-term benefits.