A Complete Guide to Male Health Exercises and Wellness Techniques

1. Hands at Chest

Starting Position: Stand with feet shoulder-width apart, arms hanging naturally at your sides, back straight, eyes focused forward.

① Slowly raise both arms to shoulder height, palms down, arms straight.

② Turn palms to face each other, bend elbows inward, and slowly bring hands forward, stopping at chest level. The hands should be about a fist's width in front, fingertips touching, palms facing chest, forming a cupped-hand gesture.

Note: This is the starting position. It requires initial adjustments to body posture (upright, relaxed), mind (calm, focused), and breath (natural breathing).

2. Arms Horizontal

Starting Position: Continuing from the previous position.

① Grip the ground with toes, simultaneously turning palms upward.

② Slightly lift heels off the ground, toes touching the ground, simultaneously separating arms to the sides, arms extended laterally, palms upward.

Note: Hand and foot movements should be coordinated simultaneously. Focus your mind on your palms and toes, and breathe freely.

3. Supporting the Sky with Both Hands

Preparatory Posture: Following the previous posture.

① Slowly raise both hands from the left and right sides (drawing an arc), arms straight, palms facing upwards, fingers pointing inwards, as if supporting the sky. Simultaneously, slightly raise both heels, toes touching the ground, clench your teeth, tongue against the roof of your mouth, breathe deeply and slowly, and concentrate your awareness on your hands.

② Clench both hands into fists, and slowly lower both arms along the original path to a lateral extension position, while simultaneously lowering your heels.

Note: Postures 1 to 3 are connected and should be performed continuously. Each posture should only be done once.

4. Reaching for the Stars and Changing the Constellations

Preparatory Posture: Following the previous posture, stand with legs apart and arms extended laterally.

① Slowly raise your right hand straight up, palm facing down (fingers together, fingertips pointing inward). Look up and to the right at your right palm. Simultaneously lower your left hand, placing the back of your hand against your waist. Hold this position for a moment, taking 3-5 breaths.

② Raise your left hand, following the same steps but in the opposite direction.

Note: Repeat the above exercise 3-5 times. Focus your attention on the raised hand, while concentrating on the other hand, the back of which is against your waist. Inhale through your nose or mouth. While inhaling, gently press the back of your hand against your waist; while exhaling, relax. Breathe evenly and slowly.

5. Pulling the Nine Oxen's Tail Backward

Preparatory posture: Following the previous movement.

① Withdraw your right hand from your waist, simultaneously extending your arm forward and to the right, level with your shoulder, elbow slightly bent, fingers gathered like a plum blossom, making a loose fist with fingertips pointing inward. Simultaneously, bend your right leg forward and straighten your left leg into a lunge position. Simultaneously lower your left hand. ① Extend your arms to the left rear, fingers together, making a loose fist with palms facing upwards.

② Inhale, focusing your mind on your right hand, as if pulling a cow's tail backwards; exhale, focusing your mind on your left hand, as if leading a cow forwards. Repeat this several times, with your legs, body, shoulders, and elbows trembling slightly in response to the "pulling" and "leading" movements.

③ Switch to a left lunge stance, with your left hand reaching forward to the left (wrist flip and arm extension), and your right hand extending backwards to the right. The key points of the movement are the same as in step 1.

④ The key points of the movement are the same as in step 2, but in the opposite direction.

Note: Repeat the above exercises 3-5 times. Relax your lower abdomen while breathing, but engage your arms.

6. Extending the Palm and Arm

Preparatory posture: Following the previous movement, step forward with your right foot, bringing it together with your left foot. Bring both hands back to your chest, forming the following posture: Stand at attention, arms bent at the elbows beside your chest, fingers spread, palms facing outwards. ① With palms facing outwards and fingers pointing straight out at a 90-degree angle to the wrists, push forward slowly, gradually increasing the force until the elbows and arms are fully extended. Simultaneously, straighten the body and stare straight ahead with wide eyes.

② Slowly retract both palms, bringing them together against the left and right sides of the chest and ribs.

Note: Repeat the above exercise 3-5 times. Exhale when pushing forward and inhale when retracting.

7. Pulling Up the Horse

Preparatory posture: Following the previous posture, stand at attention with both arms extended forward at shoulder height, palms facing outwards and fingers pointing outwards.

① Raise the right hand to the back of the head, placing the palm against the back of the head, gently pressing and pulling the left ear with the fingers. Open the right armpit, simultaneously turning the head to the left. Retract the left hand, placing the back of the hand between the shoulder blades.

② Inhale, simultaneously pressing and pulling the left ear with the fingers of the right hand, slightly tensing the head and right elbow. Concentrate your mind on your right elbow; exhale and relax. Repeat this 3-5 times.

③ Lower your right hand, then raise it backward, placing the back of your hand between your shoulder blades. Simultaneously, bring your right hand back to the back of your head, palm against the pillow, gently pressing and pulling your right ear with your fingers. Open your left armpit while turning your head to the right.

④ The movement is the same as in step 2, but in the opposite direction.

Note: Repeat the above exercise 3-5 times. Keep your body straight throughout and breathe freely.

8. Three Plates Landing

Preparatory posture: Following the previous movement, step your left foot to the left, retract both hands, and separate them to the left and right, forming the following posture: legs apart, feet wider than shoulder-width apart, arms extended laterally, palms facing down.

① Bend your knees into a horse stance, keeping your back and head upright. Simultaneously, bend your elbows inward, and as you squat down, slowly press your hands downward with force. ① With fingers naturally separated, tiger's mouth facing inward, suspended directly above the knees, about a palm's width away.

② Turn palms upward, as if lifting a heavy weight, and slowly lift them to chest level, while simultaneously straightening both knees.

Note: Repeat the above exercise 3-5 times. The movements should be slow and steady, with the tongue touching the roof of the mouth, the mouth slightly closed, and eyes wide open throughout the entire process. Breathe only slightly, exhaling when pressing down and inhaling when lifting.

9. Extending Fists Left and Right

Preparatory Position: Following the previous movement, retract the left foot to an upright position, arms bent at the chest with palms facing upward.

① Turn the left hand downward, make a loose fist, and retract it to the ribs. Simultaneously, turn the right hand downward, make a loose fist, and extend it to the left, while the head, neck, and waist also turn slightly to the left.

② Retract the right palm to the right ribs, still making a loose fist, while simultaneously extending the left palm to the right. The key points of the movement are the same as above.

Note: Repeat the above exercise 3-5 times. One hand is drawn back to the ribs, while the other hand extends to the opposite side. This should be done simultaneously, with the contraction and extension flowing like waves without interruption. Inhale through the nose and exhale through the mouth, inhaling as the hand extends and exhaling when it is fully extended.

10. Tiger Pouncing on its Prey

Preparatory Position: Following the previous movement, stand at attention, retract both hands, and let arms hang naturally at your sides.

① Step forward with the right foot, assuming a right bow stance with a left arrow stance. Simultaneously, lean forward, and pounce forward with both hands, fingers on the ground, in a prone position. Slightly raise the head, open the eyes wide, and gaze forward.

② Slowly and gently flex and extend both elbows. When bending the elbows, lower the upper body, moving the chest and head slightly backward. Repeat this flexion and extension, sinking and rising, advancing and retreating, 3-5 times. Then stand up, retract the right foot, and return to the original preparatory position.

③ Step forward with the left foot, assuming a left bow stance with a right arrow stance. Simultaneously, lean forward, and pounce forward with both hands. The movement should be... 1. Same as above.

④ The movement is the same as ②, finally stand up and retract your left foot. Return to the original starting position.

Note: Perform the above exercise only once. When "pouncing," relax your waist, keep your spine concave and flat, do not arch it. It is best to use your fingertips to support your weight. If your finger strength is insufficient, you can use your palms to support your weight. Exhale when bending your elbows and moving your chest forward, and inhale when extending your elbows and moving your chest backward. Inhale through your nose and exhale through your mouth.