Exercise 16 Rotating your Spine and Joints Print
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Tuesday, 07 July 2009 15:18
Preparatory posture:
Stand loosely and naturally with your feet about one and a half times wider than your shoulders, bend your knees a little, raise your perineum a little, sink your shoulders, stretch out your hands shoulder-high horizontally with the centers of your palms faced down, relax your waist and breathe naturally. 

To warm your body first:
Begin rotating your arms, palms and waist and legs to warm your body in front of your chest five times altogether.. The orderly movements of rotating them are stated as follows:

Step 1:
When you turn your right palm upwards to make an arc inward toward your right chest with your right waist rotated backwards and your right leg changed gradually into a somewhat oblique and straight position backward, push your left palm forward. At this time, your left waist is rotated forward and your left leg is turned into a somewhat right curved position forward naturally because of the rotation of your waist.

Step 2:
Rotate your right wrist upwards near your right chest with your left palm turned face up.

Step 3:
When pushing your erect right palm forward in a semi-circular way with your right waist turned forward and your right leg turned into a somewhat right curved position, turn your left palm upwards to make an arc inward toward your left chest with your left waist rotated backwards and your left leg changed gradually into a somewhat oblique and straight position backward. At this time, your right waist is rotated forward and your right leg is turned into a somewhat left curved position forward naturally because of the rotation of your waist.

Step 4:
After finishing the exercise of warming your body, transpose your exercise to the place above your head.

There are five stages of rotating movements from your head down to your legs:
Every stage should be conducted five times in turn respectively.

Stage 1: to rotate 5 times above your head

Stage 2: to rotate 5 times in front of your chest

Stage 3: to rotate 5 times with the top half of your body leaned forward in front of your waist and belly

Stage 4: to rotate 5 times with your body bent over at your waist until your hands are in a vertical and downward position.

Stage 5: to rotate for relaxation with your body bent at your waist, your hands and legs put in a vertical position. After finishing the practice 5 times, squat down a little and rotate your arms and palms up toward your head gradually.

p.s.
In the exercise, when you rotate your arms, palms and wrist, your arms are always kept in a horizontal surface and your knees are always bent a little. The arcs are drawn in the imaginable surface of a height. The shape your palm draws is like a circle. The exercise of the five sages is continuous. One must accomplish them without any letup.

Function:
This is aimed to exercise the nerve center which is the source of running water of life, to promote the energy and to invigorate the vitality. When rotating the arms, pronating the palms and pushing those outwards, the skeletons, joints and muscles of the whole body have been activated. The cervical vertebra, thoracic vertebrae, lumbar vertebrae, the sacral vertebra, tail bone, shoulder blade, shoulder joint, elbow joint, wrist joint, hip joint, knee joint, ankle joint, muscular fiber and the internal organs respond to the system of the central nerve through “motions”, which are conducted to the end of each nerve to stimulate the blood capillary through the system of the central nerve again. The gradual expansion of the blood capillary upgrades the disease-resistant and defensive function of the systems of all lymph tissue fluid. Meanwhile, it promotes the function of the circulation and metabolism. This is the process of promoting health.

The characteristics of ‘motions’ is to bring the nerve cells of the central nerve into play on a large scale to produce the effect of energy. The human body is an organism. A cell is a living material with electricity, which produces energy only via the melody of motions. The formulation and operation of material energy in the world is going on in the form of ‘rotation’ in order to create the immeasurably and boundlessly great energy of the universe. The exercise imitates the form of “the rotation” of the universe to produce the electric potential of the energy in the body, which can invigorate the cells and keep the spiritual energy in a paramount state constantly. The exercise can cultivate endurance, increase physical power, and strengthen physique, which can prevent the muscles and bones from being stiff. The student who has fine physical stamina can exert stronger force to rotate your body and limbs substantially. It is suggested for the student with bad physical stamina to exert softer force to rotate your body and limbs within his own range. When your exercise is approaching to an end, your motions should be slowed gradually until you calm yourself with no heavy breath.