Regulate the spleen and stomach by raising one hand at a time

1: Following the movement above, slowly straighten the legs. At the same time, lift the left palm upwards, and let the left arm externally rotate as you raise it past the front of the face. Then the arm internally rotates and lifts up to the upper left of the head, and the elbow joint slightly bends, keeping palm up and facing the right lift up and out. Meanwhile, the right palm rotates internally down to the right hip, with the elbow joint slightly bent, pressing the palm downward and pointing forward. In both the up and down movements, the force should reach the heel of the hand. Hold the movement for a second with the eyes staring ahead.

2: Loosen the waist and hips, and let the center of the body slowly descend. The knees bend slightly, and at the same time, bend the elbow and rotate the left arm externally. The left palm should move down towards the front of the abdomen past the front of face with the palm up; the right arm externally rotates, and the right palm stops in front of the abdomen with the palm up. Fingertips are in a line about 10 cm apart, with palms up and the eyes looking ahead.

3 & 4: The movements are the same as 1 and 2 but in the opposite directions. One left and one right movement count as one movement, repeating three times in total. After the third round, slightly bend the knees and the right elbow, and press the right palm down to the right hip with the palm down and pointing forward.

[Principles and Effects] The pull of the upper and lower limbs in opposite directions stretches the abdominal cavity, and massages the spleen, stomach, liver and gallbladder. It can also stimulate the related meridians on the abdomen, chest and ribs as well as the acupoints on the back. This has the effect of regulating the spleen and stomach, all related meridians, and the zang-fu organs. In addition, practicing this movement can enhance the flexibility and stability of the spine, helping prevent and treat shoulder and neck disorders.