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The bones exercises were not created with any internal organ in mind. Instead they relate to the soft
tissue (Shujin) and the bones (Gu). The exerercises therefore promote the health of the joints, bones and
soft tissues (ligaments and tendons). In traditional Chinese medicine the bones and soft tissues are
interrelated to create one system. The exercises are targeted at treating all the joints from the neck down
and to help with the treatment of dysfunction and atrophy of the muscles. They also relieve pain
associated with the joints and regular practice of these exercises can help prevent and treat osteoporosis.

 

 
From a western perspective, aches and pains are usually attributed to muscles weakening with age. The
three main causes are:

Over extension
Illness
Awkward movement (injury)

Naturally, the areas where muscles are most vulnerable is where they are at their weakest. Muscles can
be affected by wind, cold and dampness, all of which affect the flexibility of the muscles and can lead to
chronic fatigue.
Pain and discomfort is often caused when the bone and the muscle membrane stick together. Relaxation
can bring relief and cure. From the Chinese perspective, permanently tense muscles lack a sufficient
supply of Qi to nourish them. In Qigong the princple exists: Where the muscle is the weakest, that is the
area we need to strengthen.
Muscle is compoosed of fibre protected by membrane which in turn is attached to the bones by the
tendons. Over repetition of one particular movement can result in injury and destroy the balance of the
muscles (repetitive strain injury).
Muscles and Bones are Related to the Spleen, Liver and Kidney
The spleen is strongly related to the muscles. This organ is associated with the digestive system and
receives benefits from food. When the spleen is functioning a person will be well nourished. These
exercises strengthen the spleen.
The liver relates directly to the tendons, providing nourishment for them. The state of the sinews
(including tendons) affects our capacity for movement and physical activity. The contraction and
relaxation of tendons and sinews ensures the movement of the joints. Their capacity for contraction and
relaxation depends on the nourishment and moistening of the blood from the liver.
The kidney has direct bearing on the bones: the kidney stores Qi and creates bone marrow which
nourishes the bones.

These exercises fortify the kidney. "Marrow" does not correspond to bone marrow of western medicine.
"Marrow" in Chinese medicine is a substance which is the common matrix of the bones, bone marrow,
brain and spinal cord.

  
The exercises are characterised by relaxation and strength (Sung/Jing). They help to readjust the
conditions created by over repetition and to help the balance of the muscles. The slowness combined
with firmness helps to build up weak muscles, alleviates stickiness (cause of muscular discomfort) and
nourishes the spleen, liver and stomach). To receive full benefit from the exercises, it is necessary to
coordinate the tensing and relaxing of the muscles with the contracting and relaxing of the anus while
observing the correct breathing pattern.

 
  





keep the body upright throughout

toes grasp the ground firmly
extend the chin, if you can, once you reach the full extent of the turn
stretch slowly and gently first, then more strongly.


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on the great vertebra (Dazui) at the back of the
neck (14th point of the Governing Vessel Channel). It is the meeting
point of the Governing Vessel with the six Yang channels of the hand
and foot. Press Senshou on exhalation (Bladder 23 Kidney Shu Point
located either side of Ming Men). Major point to treat all kinds of kidney
ailments. Purpose
benefits the neck muscles, good for asthma.








  





exert force slowly

press Laogong when making fists.


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on the Jianjing (Gall Bladder 21) in the shoulder
well, between the neck and the end of the shoulder, the meeting point of
the Gall Bladder, Triple Heater and Stomach Channels with the Yang
linking vessel. Purpose
relaxes the sinews, spine and shoulders.

 
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turn the waist and spine, close the hips like scissors
when taking the weight forward stretch the back of the leg
fully straighten the back leg and keep both feet flat on the floor
press Laogong when making fists.


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on Mingmen (Governing Vessel 4 - Gate of Life)

Tonifies the kidneys, strengthens the lower back.

 

this is a good exercise for the general well-being of the muscles, bones
and joints.

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stretch the body as much as possible

keep the legs straight
take the power from the waist. Use the power of the waist not the legs to
straighten up
look ahead
stretch the waist.


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on Mingmen.

 

stimulates the liver meridian, benefiting the tendons.

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look ahead
keep the feet flat and do not lift the heels
rub the knees hard enough to create some warmth
when rising and squatting, concentrate on moving slowly


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on Heding (Extra Point 27 - Crane's Summit).

 

helps with the relief of rheumatic discomfort.

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take careful note of the timing and the content of each part of the
exercise
strike Huantiao (Gall Bladder 30 - Jumping Circle). Good for pain
release, promotes good circulation. Hit with the whole fist
shout "Hei" to open the meridian and create strength. The shout comes
from the stomach and goes through the head.


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers. Mental Focus
concentrate the mind on the Yongquan

(Kidney 1 - Bubbling Spring).

Calms the mind.
 

stimulates the nervous system. Beneficial for the kidneys.

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keep the thighs close together
the eyes follow the leading hand
press Yifeng (Tripe Heater 17 - Wind Screen - behind the ears) to benefit the ears.

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breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on Dantian.

 

stretches the legs and ankles. Massages the inside of the thighs.

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coordinate the movements of the upper and lower body

keep relaxed.


 

breathe in and contract the anus on the odd numbers, breathe out and
relax on the even numbers.

G
 

concentrate the mind on Dantian.

 

stimulation of the wrists and ankles.

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