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Matthew Scott
How: Standing or sitting. Use the tips of your fingers to press the crown of your head; press until
you feel a comfortable pressure, hold for 1-2 seconds, then release and repeat for 1-2 minutes. You can also press out to the sides and to the front and back a little as there are other points in this region that can help relieve and prevent headache occurring at the top of your head. Tips: Close your eyes and focus on the area as you press it.
How: Standing or sitting. Put your hands on your head and use your thumbs to locate the
depressions at the base of your skull, about 6cm (2 inches) out from the middle of your neck. The points are just to the outside of the large muscles running down the side your neck. Press your thumbs in and slightly upward in the direction of your eyes. Press till you feel no more than a comfortable pain, then hold the pressure while you knead the points in very small circular movements for 1-2 minutes. Tips: Close your eyes and focus on the points as you press them; if the points are very tender ease off the pressure a bit.
How
Breathing instructions: All breathing is through your nose, slowly, smoothly and silently. On inhalation, gently push your abdomen out to ensure a complete and proper breath. On exhalation, let your abdomen move back in. Remember, your breathing should be slow, smooth and silent don't force it. With practice you'll breathe this way without conscious effort. 1. Stand with your back straight and your feet parallel and about waist width apart. Slightly bend your legs and sink your weight into them. Drop your chin a little so that the back of your neck stretches slightly. Partially close your eyes and focus on a point on the ground about 2 metres (6 feet) in front of you. Cup your hands in front of your abdomen. 2. Inhale (see above breathing instructions) as you raise your body up a little and lift your arms to the sides. Flap your hands just like bird wings as you begin exhaling while sinking your body back down and bringing your hands down to meet in front of you. Immediately inhale and raise your body again as you this time lift your hands up in front of your body till they're above your head. Pause very briefly as the top, then exhale as your bring your arms back down past the sides of your body and once again cup your hands in front of your abdomen. That's one cycle. Repeat for at least 5 minutes initially and build up to 10-15 minutes - the longer the better. Summary: Inhale slowly, smoothly and silently as you raise and expand your body; exhale slowly, smoothly and silently as you lower and contract your body. Tips: If you lose your breath at any stage, briefly stop, take some slow, deep breaths and continue; imagining you're doing the exercise under water gives you an idea of the slow, smooth, fluid movements required; be patient - with daily practice you will see (and feel) why this is an essential exercise; try to focus internally on what you're doing and not on external distractions ear plugs and/or soft background music may help; don't be concerned with the time - just do it until you feel it's time to stop.
Maintain a balanced, regular lifestyle your body likes and responds to regularity, so try to establish and stick to regular working, sleeping and eating times in particular. Avoid over-fatigue. Avoid excessive mental irritation, e.g. heated arguments, over-thinking, brooding over things that are done and gone, or are out of your control. Do regular exercise thats appropriate for your particular needs. Seek professional medical advice if you often suffer from headaches although this program will certainly help you, headaches are a symptom of various acute and chronic disorders and have many causes. Be smart and have frequent headaches checked! If you frequently get headaches you may also need to adjust your diet, especially if you eat too many refined, processed, junk foods, and drink too much alcohol, coffee or soft drinks, for instance. For a free report on the traditional Chinese way of healthy eating see: http://www.chinese-holistic-health-exercises.com/support-files/chinese-diet-report.pdf
http://www.chinese-holistic-health-exercises.com/contact.html
To your health,
Matthew Scott Australian, former acupuncturist of 10 years Graduate Australian College of Natural Medicine (1990) Living in China, the origin of acupressure, since 2000
Common cold Stiff neck Poor sleep Improving overall health and wellbeing
For more information about the above programs please submit a Contact form on the website: http://www.chinese-holistic-health-exercises.com/contact.html
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