Exercises to Prevent Colds

Notes: Exercises are performed in time to multiples of a basic 8-beat count. Begin by marching in position for two 8-beat counts.

I. Rubbing Hands

Starting position: Stand straight with arms at sides. Spread legs to shoulder width.

Movement:

1. Raise arms naturally in front of chest. With palm slightly curved inward, place left hand over right and rub hands around each other: First move left hand down towards you and right hand up away from you until right hand is over left hand.
2. Move left hand upward away from you and right hand downward towards you until left hand is over right hand again.
   3,5,7 same as 1
   4,6,8 same as 2.

Repeat for 8 beats, returning to starting position on final beat.

II. Rubbing Face

Starting position. Same as I.

Movements:

Pressing fingers of hand together, bend elbows and place middle fingers on the sides of the nose. Move hands upward to hairline and continue outward and downward along hairline back up to starting point (see diagram).

Repeat same motion to two 8-beat counts, returning to starting position on final beat.

III. Rubbing Neck

Starting position: Same as I.

Movements:

With fingers together, bend elbows upward and place hands on each side of the neck. Rub back and forth alternately for two 8-beat counts. Return to starting position on last beat.

Requirement:The areas rubbed in the above three exercises should feel warm after rubbing.

IV. Chest-Expanding Exercise

Starting position: same as I

Movements:

1. Make loose fists with palms facing downward. Bring arms horizontally in front of chest adn stretch them vigorously to the side and back. Repeat Stretch arms horizontally in front of body with palms facing upward. Stretch arms vigorously to the side and back.
2. Repeat
   5 and 6, same as 1 and 2
   7 and 8, same as 3 and 4

Repeat same motions to two 8-beat counts and return to starting position on final beat.

V. Massaging the Yingxiang Acujpuncture point

Starting position : same as I

Movements:

Making loose fists and press the yingxiang acupuncture point on both sides of nostrils (see diagram ) with index fingers. Rotate fingers in circles on and around this point.
Repeat for two 8-beat counts, Return to starting point on final beat.

VI. Massaging the Fengchi Acupuncture Point

Starting position: Same as I.

Movements:

With fingers together, bend elbows and press fengchi acupuncture point on back of neck (see diagram) with index, middle and ring fingers. Rotate fingers in curcles and around this point. Repeat for four 8-beat counts, returning to starting position on final beat.

VII. Striking the Zusanli Acupuncture Point

Starting position: Stand at attention.

Movements:

1. Move left leg sideways to shoulder width. Raise arms overhead in a "v" position with palms forward. Look straight ahead and keep chest out Bend forward and touch ground with finger-tips. Again touch ground with finger-tips. Again touch ground with finger-tips. Make fists. Strike the zusanli acupuncture point on left leg with inner side of left fist while swinging the right arm sideways. Repeat movements with right leg and right fist same as 4 same as 5
2. Return to starting position.

Repeat the above movements for four 8-beat counts

VIII. Concluding Movements

Starting position: Stand at attention.

Movement:

1. Make loose fists and raise arms to the side. At the same time raise left thigh to 45 degrees angle with the knee bent and shank relaxed. Put down left leg and cross fist in front of te abdomen. Same as 1, but raise right leg instead.
2. 4. same as 2.

Repeat for two 8-beat counts. In all movements, breathe evenly with muscles relaxed. Return to starting positionon final beat.