Because 'bones give birth to form, mind gives birth to thoughts and energy gives birth to color', a strong and healthy body must be created by bones and energy, and the deciding point is the spine.
Instructions for practicing Qigong to stretch and open the spine, good for health - Photo: HA LINH
Practicing the spine well regulates yin and yang, balances water and fire, and regulates the internal organ system.
The spine is important to the body
Martial arts doctor Nguyen Van Thang, head of the Thang Long Martial Arts Qigong Club, said that in schools of Qigong, meditation, etc., people often understand the state of the mind through observing the body's breath. In ancient medicine, the spine is the place that coordinates and greatly affects the body.
In the human body, the spine is the pillar that supports the entire body. The vertebrae on the spine combine with ligaments and discs to form a spinal canal that helps protect the spinal cord inside.
It keeps the body upright and connects the other parts of the skeleton together: head, chest, pelvis, shoulders, arms and legs.
Doctor Thang analyzed that the spine has 4 special importance:
First: It is the pillar that supports the body frame to withstand the gravity of the whole body.
Second: Through the spine to regulate the mind and kidneys; regulate water and fire and regulate yin and yang of the whole body.
Third: Through the spine with vertebrae and discs will help the body move in all dimensions.
Fourth: The spine has 27 vertebrae, including the brain, which has 28, to regulate the entire nervous system of the body, including the central nervous system and the autonomic nervous system through the spinal cord.
In the 27 vertebrae, there are 7 main vertebrae, inside is the spinal cord. These 7 vertebrae, in addition to connecting the heart and kidneys, regulating water and fire, regulating yin and yang, also contain 7 power centers of the body, also called chakras or great acupoints.
These 7 power centers will control the 7 endocrine centers of the body through 7 brain regions to coordinate all functions of the six organs, five viscera, and the internal meridian system and blood and energy of the whole body.
Furthermore, the spaces between the vertebrae are the spread of the autonomic nervous system throughout the body, helping to unify the synchronous activity between the central nervous system and the autonomic nervous system.
The spine is so important that when it is damaged, in addition to common functional injuries such as herniated discs, spinal spurs, cervical vertebral calcification..., it also indirectly affects all other functions of the body through the activities of the nervous system and the activities of the endocrine system.
Therefore, exercise to protect the spine needs to be focused on.
Should exercise daily to keep the body healthy - Illustration photo
Spinal stretching exercises to help people with back pain
Performing the exercises below will help stretch the entire body, especially the spine, and help if you have back pain...
- Spine stretch: Stand straight, feet shoulder-width apart. When inhaling, spread arms out to the sides and clasp hands above the head.
Slowly guide the air from the chest down to the dantian (lower abdominal cavity). When exhaling, clasp your hands together and push them forward, then pull your hands forward several times, pushing the force from the shoulders to the hands. Do this 3 times.
- Dragon Roll: Stand straight, arms outstretched, palms facing up. When inhaling, rotate the spine to the left, the right hand moves towards the left shoulder (palm facing down) and the left hand moves towards the right hip (palm facing up). When exhaling, return to the starting position and switch sides. Do 6 breaths.
- Unify energy : Stand straight, clasp both hands in front of the chest as if worshiping Buddha. When exhaling, rotate the spine, at the same time push both hands parallel to the right (hands facing forward, when inhaling return to the starting position).
Next, push your hands forward in the same way and finally push them back in the left direction. Do 3 rounds like that (following the formula right - front - back), and continue to do the next 3 rounds in the left - front - back direction.
- Push the sky: Stand straight, cross your hands in front of your chest, palms facing inward. Inhale, rotate your hands into a hemisphere and place them on top of your head (palms facing up).
When exhaling, use force to lift both hands up as if pushing the sky up, making the entire spine and the entire skeleton expand. When stopping to breathe, rotate the hands back to the starting position, do 6 breaths.
- Ground press: Stand straight, cross your hands in front of your chest, palms facing inwards. Inhale, rotate your hands down in a hemisphere shape towards your navel (palms facing the ground). When exhaling, use force to press your hands towards your groin as if pressing the ground. When you stop breathing, rotate your hands back to the starting position. Do 6 breaths.
3 breathing techniques to help treat osteoporosis
Osteoporosis can be caused by primary causes such as poor skeletal structure, old age leading to reduced bone growth hormones, lack of calcium, vitamins... or secondary causes such as diabetes, liver disease, hyperthyroidism.
Patients often have pain throughout the skeleton, walking with difficulty and loss of strength; muscles become weak and gradually atrophied. When the progression is severe, the spine may stiffen and bones may fracture. The following 3 breathing methods can be used to support treatment, in addition to taking medication and other treatments as prescribed by the doctor.
- Upper limb breathing : The patient lies on his back or sits on a chair, the whole body relaxed. When inhaling, feel the air stretching in the two shoulder joints. When exhaling, feel the air spreading from the shoulder joints to the fingertips. Perform 9 breaths.
- Spinal breathing : Inhale and gather the air at the dan trung (middle of the chest). Exhale and lead the air along the middle path of the spine, following the ming men (middle of the waist) and feel the spine gradually warm up. Do 9 breaths.
- Breathing on the lower limbs : Inhale and gather the energy at the Mingmen. Exhale and direct the energy from the hips along the outer thighs to the feet. At the same time, feel the legs gradually warming up.
Source: https://tuoitre.vn/cac-bai-tap-can-biet-de-cai-thien-tinh-trang-dau-lung-20241120073541618.htm
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