Ba Duan Jin formula: hold the sky with both hands to benefit the three burners; draw the bow from left to right like a shooting vulture; regulate the spleen and stomach with one lift; look back from the five labors and seven injuries; shake the head and tail to remove the heart fire; climb the feet with both hands to strengthen the kidneys and waist; Fists and angry eyes increase strength; all kinds of diseases behind the back are eliminated.
Action essentials:
1. Hold the Tianli Triple Burner with both hands: slowly raise your arms, turn your palms upward when they reach in front of your head, lift your heels at the same time, lift your chest and inhale, and then Put your arms down, and when they reach in front of your head, turn your palms outwards and downwards, drop your heels, relax your elbows, and exhale at the same time, repeat this 6 times.
2. Open the bow from left to right like shooting a vulture: stretch your left hand flat to the left, and at the same time pull your right hand sharply to the right, bend your elbow to the level of your shoulder, look at your left index finger, and at the same time expand your chest and inhale, imitating the posture of drawing a bow and shooting an arrow. The action on the right side is the same as the left side. Repeat this 6 times.
3. To regulate the spleen and stomach, you must raise it alone: ??turn the palm of your right hand upward, straighten the five fingers together, palm upward, fingertips to the left, and press down with your left hand at the same time, palm downward, fingertips forward, thumb spread, Tilt your head back, look at the right fingertips, inhale at the same time, return to inhale, do the same on the right side as on the left side, repeat this 6 times.
4. Five Labors and Seven Injuries and Look Back: Stretch your arms behind your hips, palms back, keep your torso still, slowly rotate your head to the left, look to the left and back, and take a deep breath at the same time. Wait for a moment, rotate your head back to its original position, look straight ahead, and inhale. After recovery, do the same on the right side as on the left side, repeat this 6 times.
5. Shake your head and tail to get rid of internal heat: bend your upper body and head forward deeply, then make an arc-shaped circle in front of the left as much as possible, rotate your head to the left and back as much as possible, and at the same time swing your hips to the right and left accordingly. Keep your knees straight and bend your right knee. Return to the ready position, with the right side doing the same as the left side. Repeat this 6 times.
6. Climb the feet with both hands to strengthen the kidneys and waist: raise the arms high, palms facing each other, extend the back of the upper body, tilt the head back, bend the upper body forward as much as possible, keep the knees upright, and droop the arms at the same time. The two fingertips should be as downward as possible, and the head should be slightly too high. Repeat this 6 times.
7. Hold the fist and glare to increase strength: punch forward with the right fist, with the fist level with the shoulder, the center of the fist downward, eyes wide open, look forward, and close the fist. The right fist moves in the same way as the left fist, repeat this 6 times.
8. The seven bumps on the back can be eliminated: Lift the heels as much as possible, push the head upward, and inhale at the same time. Put the heels down to touch the ground with a bouncing feeling, and inhale at the same time. Repeat this 6 times.
Extended information:
Effects of Tai Chi Baduanjin on diabetic patients:
Baduanjin exercise can indeed reduce glycation in patients with type 2 diabetes. Hemoglobin allows patients to maintain good blood sugar control during exercise. When practicing Baduanjin, you should pay attention to:
When practicing Baduanjin, you must first pay attention to the choice of environment and try to practice in places with fresh air. Secondly, the clothes should not be too narrow, but should be as loose as possible, so as to ensure the smooth flow of Qi and blood in the limbs.
In addition, if you want to practice Baduanjin, the effect of barefoot exercise will be better. At the same time, it is recommended that everyone should exercise according to the movement guide, and be sure to combine exhalation and inhalation. Generally, when we do Baduanjin upwards and outwards, we have to inhale; when we move downwards, we have to exhale.
In addition to Baduanjin, many traditional Chinese medicine exercises are also very suitable to help people with diabetes control and stabilize blood sugar. If the patient is unable to get up and move around due to illness, or has difficulty falling asleep and is unwilling to get up after waking up, he can choose to exercise in bed. There are mainly the following methods.
1. Breath control exercise method: relax the whole body, enter into silence, breathe slowly, exhale first and then inhale, mainly exhale, and inhale naturally. Let nature take its course and be comfortable. Breathing can be deep or shallow.
2. Ideokinesis method: Close your eyes and adjust your breath, thinking about doing gymnastics, Tai Chi, doing Baduanjin, playing ball and other activities you usually like. Limbs or whole body exercise method: Cross the fingers of both hands and make fists to do elastic activities, stretch and bend the toes of both feet, move both wrists and ankles, stretch and bend the limbs, lift the chest, and tighten the abdomen.
Patients can also sit and move. The methods are: shaking one or both lower limbs, grabbing the soles of shoes with their toes, and self-massage the whole body.
If conditions permit, patients can also choose various exercises according to their hobbies and abilities, such as walking, walking, cycling, running, climbing stairs, playing ball, swimming, boat skiing, skiing, etc. Tai Chi, Wu Qin Xi, and dancing are also good ways to exercise.
Baidu Encyclopedia - Baduanjin Exercise
People's Daily Online - Can Baduanjin control blood sugar? The doctor said it would be better to remove this thing