Yi Jin Jing (part 3)
Here are the next 3 exercises in this sequence of Muscle Strengthening Exercises.
6. Pushing the mountain
Stand with feet together, elbows bent and fingers spread and pointing upwards, palms forward. With hands forming right angles at the wrists, push the hands slowly forward remaining at shoulder height. Continue to push until arms are fully extended. Imagine you are pushing a mountain, keeping the force gradual and smooth. The body is straight, eyes looking ahead. Bring the hands back to the starting position and repeat the movement 3-5 times. Breathe out while pushing and in while relaxing. This exercise strengthens the arms and helps prevent a rounded back.
7. Pulling the ear
Start in the finishing position of #6 (feet together, hands out in front in a push).
Bring the right hand to the back of the head and press the left ear with the fingers. Right elbow is to the side so that shoulder is stretched. At the same time bring the left hand to the lower back, with palm touching the spine and turn the head to the left. Breathe in and gently pull and press the left ear. Focus is on the right elbow. Relax as you breathe out. Do this for 3-5 breaths. Switch sides and repeat the same movement on the other side. The whole exercise is repeated 3-5 times. This helps develop flexibility in the shoulder joints and upper spine.
8. Lifting the plates
Stand with feet hip width apart, arms extended to the side at shoulder height and with palms facing downward.
Bend the knees slightly with back and head remaining straight. Bend the elbows and press the hands downward in front of the body, at the same time continuing to bend the knees. Keep the movement slow and gradual. When the hands are about 6-8 inches above the knees turn the palms upward.
Begin to straighten the knees, at the same time imagine you are lifting heavy objects with the palms of the hands as you raise them slowly. The effort should be strenuous as you lift. Keep the tip of the tongue on the roof of the mouth and breathe through the nose throughout. Inhale as you lift up. Eyes look straight ahead throughout. Repeat 3-5 times.
This exercise strengthens the thighs and knees and helps with cartilage problems in the knees.