Traditional Chinese medicine emphasizes that “running water never gets stale.” During the holiday at home, sitting for a long time watching TV and lowering the head to use the mobile phone are the most harmful to qi and blood. Coupled with the fast pace of modern life, insomnia, easy fatigue, and soreness in the waist and back have become the norm. Today, I will share with you four simple and effective small movements that can be practiced while sitting, standing, walking, or lying down, helping you dredge the meridians and accumulate vitality.

1. Sitting – Kneading the Knees

1. The knee joints can be regarded as the “major load-bearing parts” of the human body. Daily standing, walking, running, and jumping all rely on them to bear the pressure. They are truly large-load joints. Especially for middle-aged and elderly friends, the knee joint cartilage is severely worn, and more attention should be paid to their maintenance. So, when you have time, sit down and knead your knees.
   ❖ Specific Steps:
   ① Sit on a chair with your knees bent at a 90° angle, and place your palms naturally on the left and right knees.
   ② First, use your fingers to grasp and knead the entire knee 50 times as a whole.
   ③ Use the pulp of your thumb to knead the Xuehai acupoint on the inner side of the knee 50 times.
   ④ Then, use four fingers to knead the Weizhong acupoint in the back of the knee 50 times.
2. Standing – Shrugging the Shoulders
   • Soreness in the shoulders and neck, cervical spondylosis, or scapulohumeral periarthritis have basically become common problems among modern people. Many friends sit for several hours at a time, with their shoulders in a fixed or lowered head position. You might as well stand up every 1-2 hours and spend 1 minute shrugging your shoulders.
     ❖ Specific Steps:
     ① Stand with your hands hanging naturally down, relax your whole body, and keep your spine straight.
     ② Lift your shoulders up with force, and then slowly move your shoulder blades backward and downward.
     ③ During the process, keep your hands still and draw in your abdomen. One shrug and one release count as one time. You can do it continuously for 10 times. If you feel comfortable, you can do another 10 times to consolidate.
3. Walking – Kicking the Buttocks
   When going for a walk downstairs in the community or in the park after a meal, you can kick your buttocks while walking. This can stretch the muscles, tendons, and ligaments of the thighs, calves, buttocks, knees, and ankles, doubling the exercise effect of walking!
   ❖ Specific Steps:
   ① When walking naturally, cross your left and right feet and kick backward, and try to kick your heels to the position of your buttocks.
   ② When kicking backward, the left foot can kick the left or right buttock, which you can control by yourself.
   ③ The time for kicking the buttocks is also determined according to your own situation. Just feel comfortable.

1. Lying – Huanyang Wo (a traditional health-preserving lying posture)
   Huanyang Wo is a traditional health-preserving posture. If you insist on practicing it for 5-10 minutes before going to bed every day, it is beneficial for stimulating the kidney meridian, nourishing the kidneys and consolidating qi, and strengthening yang qi. Especially for friends with poor sleep quality, it is definitely worth a try.
   ❖ Method:
   Lie down naturally, relax the hip joints on both sides, slightly open your legs, stick the soles of your feet together, spread your legs to both sides, place your hands near the roots of your thighs, with the palms facing the abdomen, and cooperate with even breathing.