-IBIS-1.5.0-
rx
exercise
qigong: uterus
physical medicine
definition
qigong: uterus
1. lying on back, raise and support hips with cushion; tense and relax muscles of pelvic floor 100-300 times (as though you are trying to stop a bowel movement or stop urinating); 2-3 times a day
2. lying on back, relax every part of the body completely; hands beside body, bend knees and draw heels close to buttocks; lift hips off bed using shoulders and feet for support while inhaling, lower hips while exhaling; constrict anus while breathing in, relax anus and entire body while breathing out; 10-30 times
3. lying on stomach, legs extended and crossed, constrict both anus and vulva hard as possible, then relax muscles of leg and pelvis completely; repeat 100-300 times
4. lying on back with hands on thighs, without using elbows, raise upper portion of body into sitting position; simultaneously constrict both anus and vulva, then lie back down slowly and relax entire body; repeat 10-30 times
5. lying on back in shape of cross (arms out to sides) with palms up, without moving left hand roll upper body and slap left palm with right hand; try not to move hips; repeat 10-30 times on each side
6. kneeling on bed, lower shoulders and head to rest on bed while leaving hips in air; thighs should be perpendicular to bed; in beginning maintain position for 5 min. in morning and once in afternoon; gradually increase to 20 min.
see also:
qigong: introduction
qigong: basic stance
qigong: essentials of breathing
qigong: overview and uses
footnotes