Lian Gong Shi Ba Fa: 18-step therapeutic and health care exercises. Dr. Zhuang Yuan Ming.
Section one: cervical area
Comfortable stance.
1. Turn neck
- Hands on waist.
- Turn head left, right, back, down.
2. Draw a bow on both sides
- Form a circle with hands.
- Pull, watch fist left.
- Pull, watch fist right.
3. Stretch arms
- Fists at shoulder height.
- Look left, lift both hands, stretch.
- Look right, lift both hands, stretch.
4. Expand chest
- Hands crossed over groin.
- Raise forward, still crossed.
- Raise up, still crossed.
- Lower, palms up, look left.
- Lower, palms up, look right.
5. Spread wings for flight
- Hands at side, pointing down.
- Raise up along side to chest.
- Push hands together, palms out.
- Lift up to circle, top fingers at nose.
- Push down to groin.
6. Raise single iron arm
- Hands at side.
- Right hand behind, horizontal.
- Raise left hand to side, palm down.
- Raise left hand and look up, palm up.
- Lower to behind back. Repeat right.
Section two: lumbar area
Comfortable stance.
7. Support the sky with both hands
- Intertwine fingers at navel.
- Lift up, turning palms up.
- Look up, stretch up, bend left.
- Open, lower, palms up, look left. Repeat right.
8. Turn trunk and push palm
- Fists at side.
- Push right hand forward, palm out.
- Pull left elbow back, look over it. Repeat right.
9. Circle lumbar spine with arms akimbo
- Place palms on ming men (kidneys).
- Push pelvis forward.
- Rotate and bend clockwise.
- Keep back straight. Repeat counter-clockwise.
10. Stretch arms and bend trunk
- Cross hands over groin.
- Reach up, looking up, palms crossed.
- Lower hands, palms up.
- Bend forward, palms down.
- Reach down, palms crossed.
- Reach forward, palms crossed.
11. Take bow stance and thread palm
Wide stance.
- Fists at side.
- Step, lunge with left foot.
- Raise, strike with right hand, palm inward.
- Repeat with right foot, left hand.
12. Press palms on feet
Narrow stance.
- Interlace fingers in front of groin.
- Reach up, turn palms up, stretch up.
- Reach forward, reach down, press toes.
Section three: hips and legs
13. Circle knees
Narrow stance.
- Hands on knees, bend knees.
- Circle knees clockwise, then counter-clockwise.
14. Take reverse bow stance and turn trunk
Wide stance.
- Hands on waist, thumbs back, straight knees.
- Bend right leg, stretch left leg, slight turn left.
- Bend left leg, stretch right leg, slight turn right.
15. Bow, squat and stretch legs
Narrow stance.
- Hands at side, fingers pointing down.
- Hands on knees, bend forward, back straight.
- Hands on knees, squat deeply.
- Squatting, cross hands, press on top of toes.
- Lift, keeping fist on top of feet.
16. Keep one palm on knee, hold up the other
Wide stance.
- Hands at side, pointing down.
- Bend forward, grasp left knee with both hands.
- Keeping right hand on knee, lift left hand up.
- Stretch, look up.
- Reach down, forward, touching both knees.
- Repeat, grasp right knee, lift right hand.
17. Hold knee in front of chest
Narrow stance.
- Hands at side.
- Small step left while reaching up, palms facing.
- Reach to both sides, lift right leg slightly.
- Lift right leg high and grasp knee.
- Repeat with left leg.
18. Walk forward and backward
Comfortable stance.
- Do taiji walking with hands on hips.