Standing position: Slightly bend both knees. Bring both arms forward across the chest and extend them horizontally. Straighten the legs and swing the arms out to the sides, holding them horizontally. Lift the head, pause, then bend the knees once more. Simultaneously, bend the arms at the elbows and swing them backward once.
2. Crossed Palm Swings
Maintain the standing posture with arms hanging down. Cross your palms facing inward toward your abdomen. Slowly spread your arms outward to a comfortable, natural width. Immediately bring your arms back together to cross the palms again. Repeat this motion for approximately one minute.
3. Circular Palm Movements
Hold palms facing each other about 4 inches apart, maintaining this distance. Position palms at waist belt height. Keeping the distance constant, use upper arms to guide the hands in circular motions.First, rotate your body slightly to the left, drawing 20 clockwise circles and 20 counterclockwise circles. Then turn your body to the right and repeat the same sequence, drawing 20 circles in each direction.
4. Morning Routine
After waking and washing up, stand with feet shoulder-width apart, a slight smile on your face, upper body relaxed, and lower body in a slight squat. Gently grip the ground with your toes and gaze into the distance.
5. Head Exercises
Using your head as a pen tip, sway it to write the characters for "longevity" (长寿).Then have your head trace circles around these characters, first clockwise, then counterclockwise. Perform these movements slowly for about 2 minutes.
6.Lunging Chest Expansion
Assume a lunge stance with one foot forward and one foot back. Extend both arms horizontally, palms slightly cupped into hollow fists. Perform slow chest expansion movements by opening and closing your arms. Coordinate this with ankle and lower limb movements—bending and straightening the front and back legs—to engage the entire lower body and ankles.After completing one side, switch feet and repeat the chest expansion exercise.