to two hundred repetitions. Beyond two hundred, you may make your muscles stronger, but not much additional benefit will occur.
Figure 4.1 (Flex and Extend Fingers)
The rate or speed can vary depending on the purpose for which the exercise is being practiced. In the case of painful, arthritic, or weak hands, a slow pace is fine, as you just want to begin to soften and open your hands. Fully open and close your hands once every two to three seconds. In all other cases related to the level of self-care presented here, a brisk rate is preferred. Fully open and close your hands two or three times each second. If you remember how you may have counted seconds as a child, âone-Missis-sippi, two-Missis-sippi ⦠â and open and close your hands to that third-of-a-second count, thatâs an easy way to do three each second. Even at that rate, be sure to make a moderately firm fist and then fully extend your fingers each time.
2. Backward Finger Extension and Stretch
Purpose
Physical: Extend and stretch the fingers to open the joint spaces and stretch muscles; stretch the palmer aponeurosis (the thick, tendinous membrane on the palm) and reinforce the connection from palm to fingers.
Energetic: Each finger has at least three separate energetic correspondences. Six of the twelve main acupuncture meridians end at the tips of the fingers; in Korean hand acupuncture, the hand is a hologram for the entire body; and in the Daoist Five Element perspective, each finger corresponds to one of the five elements. While this exercise will produce benefits in each of those systemsâeach influences the whole body in their own wayâI learned this from a Daoist qigong master whose focus was on the Five Element connection, so thatâs what Iâll address here. The thumb corresponds to the Earth Element (Spleen and Stomach), the index finger to Wood (Liver and Gall Bladder), the middle finger to Fire (Heart and Small Intestine, and secondarily, Pericardium and Sanjiao), the ring finger to Metal (Lung and Large Intestine), and the little finger to Water (Kidney and Urinary Bladder). As you exercise each finger, the corresponding Element and related body regions are stimulated and functionally benefited. This is not mediated through the meridian system (the meridian end points of each finger do not correspond to the Five Elements) but through Element correspondence in a type of reflexology.
Techniques Used
Extension and stretch, tissue lengthening, Daoist reflexology.
Method
This may be done seated or standing. Place your left hand in front of you, directly in front of the center of your chest, so that the palm is facing directly to the right, with fingers pointing upward toward the sky. Your elbow should be out to your left side and slightly lowered so your forearm is angled downward just a bit. Keep your armpit open, so that you could easily fit your right fist in it. Keep your shoulder down and the muscles in your shoulder and neck relaxed.
Grasp your left hand with your right, placing the fingers of your right hand on the back of your left, and your right thumb approximately in the center of your palm ( Fig 4.2 on next page ). Make your grip firm, but not tense or hard. Hold your right hand completely stationary in space; do not let it move as you follow the next instructions ( Fig 4.3A on next page ).
Figure 4.2 (Backward Finger Extension and Stretch)
Figure 4.3A (Backward Finger Extension and Stretch)
Figure 4.3B (Backward Finger Extension and Stretch)
Extend your left elbow farther out to the left, in a gentle upward-curving arc, almost as though you are trying to jab your elbow into the person next to you, but slowly ( Fig 4.3B ). Do not lift your left shoulder, do not tighten the muscles between your shoulder and neck, and keep your head straight, perpendicular to the ground. Feel your shoulder blade rotating, so that the top of your shoulder blade moves toward your spine, and the bottom tip moves out and
Figure 4.1 (Flex and Extend Fingers)
The rate or speed can vary depending on the purpose for which the exercise is being practiced. In the case of painful, arthritic, or weak hands, a slow pace is fine, as you just want to begin to soften and open your hands. Fully open and close your hands once every two to three seconds. In all other cases related to the level of self-care presented here, a brisk rate is preferred. Fully open and close your hands two or three times each second. If you remember how you may have counted seconds as a child, âone-Missis-sippi, two-Missis-sippi ⦠â and open and close your hands to that third-of-a-second count, thatâs an easy way to do three each second. Even at that rate, be sure to make a moderately firm fist and then fully extend your fingers each time.
2. Backward Finger Extension and Stretch
Purpose
Physical: Extend and stretch the fingers to open the joint spaces and stretch muscles; stretch the palmer aponeurosis (the thick, tendinous membrane on the palm) and reinforce the connection from palm to fingers.
Energetic: Each finger has at least three separate energetic correspondences. Six of the twelve main acupuncture meridians end at the tips of the fingers; in Korean hand acupuncture, the hand is a hologram for the entire body; and in the Daoist Five Element perspective, each finger corresponds to one of the five elements. While this exercise will produce benefits in each of those systemsâeach influences the whole body in their own wayâI learned this from a Daoist qigong master whose focus was on the Five Element connection, so thatâs what Iâll address here. The thumb corresponds to the Earth Element (Spleen and Stomach), the index finger to Wood (Liver and Gall Bladder), the middle finger to Fire (Heart and Small Intestine, and secondarily, Pericardium and Sanjiao), the ring finger to Metal (Lung and Large Intestine), and the little finger to Water (Kidney and Urinary Bladder). As you exercise each finger, the corresponding Element and related body regions are stimulated and functionally benefited. This is not mediated through the meridian system (the meridian end points of each finger do not correspond to the Five Elements) but through Element correspondence in a type of reflexology.
Techniques Used
Extension and stretch, tissue lengthening, Daoist reflexology.
Method
This may be done seated or standing. Place your left hand in front of you, directly in front of the center of your chest, so that the palm is facing directly to the right, with fingers pointing upward toward the sky. Your elbow should be out to your left side and slightly lowered so your forearm is angled downward just a bit. Keep your armpit open, so that you could easily fit your right fist in it. Keep your shoulder down and the muscles in your shoulder and neck relaxed.
Grasp your left hand with your right, placing the fingers of your right hand on the back of your left, and your right thumb approximately in the center of your palm ( Fig 4.2 on next page ). Make your grip firm, but not tense or hard. Hold your right hand completely stationary in space; do not let it move as you follow the next instructions ( Fig 4.3A on next page ).
Figure 4.2 (Backward Finger Extension and Stretch)
Figure 4.3A (Backward Finger Extension and Stretch)
Figure 4.3B (Backward Finger Extension and Stretch)
Extend your left elbow farther out to the left, in a gentle upward-curving arc, almost as though you are trying to jab your elbow into the person next to you, but slowly ( Fig 4.3B ). Do not lift your left shoulder, do not tighten the muscles between your shoulder and neck, and keep your head straight, perpendicular to the ground. Feel your shoulder blade rotating, so that the top of your shoulder blade moves toward your spine, and the bottom tip moves out and
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