1.【Fa Yi Chang Shu】 (Regularly Comb the Hair)
Method: Rub your palms together thirty-six times until they feel warm, then start from the forehead and sweep upwards, moving to the back of the head and down to the neck, which counts as one repetition. Do this ten times in the morning and evening.
Effect: This method helps to promote circulation in the head and prevent hair loss.
2.【Mu Yi Chang Yun】 (Regularly Exercise the Eyes)
Method: Close your eyes, then open them forcefully, rolling the eyeballs in circles, looking in the left, up, right, and down directions, then close your eyes again, which counts as one repetition. Repeat three times, then rub your hands thirty-six times and place the warm palms over your eyes.
Effect: This can improve eye conditions and relieve eye fatigue.
3.【Chi Yi Chang Kou】 (Regularly Tap the Teeth)
Method: Slightly raise your mouth, gently tap your upper and lower teeth together without using too much force, but make sure they make a sound when they touch, and do this slowly for thirty-six times.
Effect: This can help to open the meridians of the upper and lower jaws, clear the mind, enhance digestive absorption, maintain dental health, and prevent tooth degeneration.
4.【Er Yi Chang Gu】 (Regularly Stimulate the Ears)
Method: Cover both ears with your palms and apply inward pressure, then release. Repeat this ten times. Then fold your ears with your hands, pressing the middle fingers with the index fingers, and use the index fingers to tap the Fengchi (Wind Pool) acupoint at the back of the head at least ten times.
Effect: Regularly stimulating the ears helps to enhance hearing and alleviate dizziness.
5.【Lian Yi Chang Xi】 (Regularly Wash the Face)
Method: Rub your hands thirty-six times until warm, then quickly rub your face up and down twenty times, followed by rubbing your face outward twenty times.
Effect: This action can promote a rosy complexion and enhance blood circulation in the face.
6.【Tou Yi Chang Yao】 (Regularly Shake the Head)
Method: Place your hands on your hips, close your eyes, let your head hang down, and slowly twist to the right until returning to the original position, which counts as one repetition. Repeat in the opposite direction, doing six times each.
Effect: Shaking the head can clear the mind and prevent cervical spondylosis, but the movements should be gentle to avoid dizziness.
7.【Yao Yi Chang Bai】 (Regularly Swing the Waist)
Method: Move your body and hands rhythmically; when your body turns left, your right hand is in front and your left hand is behind. The front right hand taps the lower abdomen (Dantian), and the back left hand taps the Mingmen (Life Gate) acupoint, then repeat in the opposite direction. This counts as one repetition, and do at least fifty times, with one hundred being better.
Effect: This action can strengthen kidney energy and prevent lower back pain.
8.【Fu Yi Chang Rou】 (Regularly Massage the Abdomen)
Method: Rub your hands thirty-six times until warm, then cross your hands and massage around the navel in a clockwise direction, imagining your body as a clock, starting with small circles and gradually increasing to larger circles, completing thirty-six circles. (However, this should be done thirty minutes after a meal.)
Effect: This helps with digestion, relieves abdominal bloating, and promotes intestinal peristalsis.
9.【Xi Yi Chang Niu】 (Regularly Twist the Knees)
Method: Stand with feet together, knees touching, slightly squat down, and press your palms on your knees, making circular motions to the left, then to the right, doing twenty times each.
Effect: This method can enhance knee joint flexibility and strengthen the waist and hips.
10.【Tui Yi Chang Zou】 (Regularly Walk the Legs)
Method: Stand upright, clear your mind, and walk briskly, enjoying the scenery along the way.
Effect: Regular walking can promote the smooth flow of Qi and blood, as well as enhance heart and lung function. It is often said that walking after meals can help one live to ninety-nine.
11.【Zu Xin Yi Chang Cuo】 (Regularly Rub the Soles)
Method: Use your right hand to rub the sole of your left foot, and vice versa, rubbing from the heel to the toes, then back down from the toes to the heel, which counts as one repetition, doing thirty-six times.
Effect: Massaging the Yongquan (Gushing Spring) acupoint can help with sleep, nourish the kidneys, replenish vital energy, and lower blood pressure.
12.【Gu Dao Yi Chang She】 (Regularly Contract the Anal Sphincter)
Method: Inhale while tightening the anal muscles. Hold your breath for a few seconds until you can no longer bear it, then exhale and relax. This exercise can be practiced at any time, preferably doing twenty to thirty times in the morning and evening. (It is said that this exercise was favored by Emperor Qianlong as a health-preserving method.)
Effect: This means to regularly contract the anal sphincter, which helps to improve frequent urination and incontinence.
13.【Yu Jin Yi Chang Su】 (Regularly Rinse the Mouth)
Method: Slightly raise your mouth, move your tongue around in the mouth, rotating around the upper and lower jaws, turning left for twelve circles, then repeat in the opposite direction. When swallowing saliva, try to imagine bringing the saliva to the Dantian.
Effect: Saliva contains enzymes, and moving the tongue around the upper and lower jaws can harmonize hormone secretion, and when the saliva is full, swallowing it can indirectly strengthen the stomach.
The purpose of TCM health preservation is to nourish the body and mind, enhance physical fitness, and prevent diseases, thereby achieving the best health benefits. The Thirteen Methods of Health Preservation proposed by the Medicine King Sun Simiao are still applicable today.
The Thirteen Methods of Health Preservation, proposed by the Medicine King Sun Simiao, advocate for health preservation from head to toe, aiming to help people maintain health and prolong life. This renowned ancient Chinese physician understood the principles of health preservation, which is why he proposed a set of methods closely related to people’s daily lives. Scholars and experts continue to research these methods to this day. The Thirteen Methods of Health Preservation offer numerous benefits, encompassing everything from hair to the soles of the feet, making it a complete and easy-to-follow health-preserving practice.
Disclaimer: The content of this article, if it involves formulas or therapies, is for reference only and should not be used indiscriminately. The article and images are sourced from the internet; if there is any infringement, please contact for removal.
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