-IBIS-1.5.0-
rx
exercise
qigong: prostate
physical medicine

definition

qigong: prostate

1. buttock-vibrating exercise: lying on back with legs naturally extended, alternately tighten and relax buttocks as fast as possible so hips jiggle up and down; continue until muscles tired
2. pelvic tightening: lying on back with legs bent up so feet near buttocks, and using shoulder and feet for support, lift hips high off bed, constrict anus and inhale, then exhale and let go allowing hips to drop to bed; repeat 10-20 times
3. goldfish exercise: lying on back with legs extended, sway waist to one side then the other like fish swimming; repeat 100-200 times
4. fanning exercise: lying on back, lift legs 45° then fan legs 50-100 times
5. bicycling exercise: lying on back, feet in air like pedaling a bike, 50-100 times
6. swinging exercise: standing feet shoulder-width apart, make loose fists; turn body from side to side using small of back as axis; while turning to left knock lower abdomen with right fist and tailbone with left fist

see also:
qigong: introduction
qigong: basic stance
qigong: essentials of breathing
qigong: overview and uses


footnotes