1. Patting on the arms.
Stand naturally with the feet apart. Raise one arm horizontally, but do not stretch it straight. Pat it with the other palm from the shoulder to the wrist and hand and then back from the hand to the shoulder along the anterior, lateral and posterior aspects. Alternate patting on the left and right arms and repeat twelve to twenty four times (see Fig. 1).
This exercise promotes the circulation of qi and blood in the shoulders and arms, releases adhesions and hence lessens soreness and pain.

2. Pounding on the shoulders and back.
Stand naturally with the feet apart. Deliver pats on the left shoulder with the right palm, and light blows on the right back with the back of the left hand. Alternate patting on the left and right sides and repeat twelve to twenty-four times (see Fig. 2).This exercise serves the purpose of relaxing the shoulders and back, relieving spasms, soothing the tendons and hence alleviating soreness and pain.

3. Knocking on Shenshu (B 23).
Stand naturally with the feet apart. Knock on the left and right Shenshu (B 23) (which is on the lower back, 1.5 cun laterals to the midpoint between the spinouts processes of the second and third lumbar vertebrae) alternately with the palms, the back of the hand or the back of the fist (see Fig. 3). Repeat twelve to twenty-four times. This exercise strengthens the kidneys, promotes blood circulation, relieves numbness and hence is good for the treatment of lower back pain.

4. Swaying of the waist with swinging of the arms.
Stand naturally with the feet apart and relax the whole body. Swing the arms to the left and to the right alternately while swaying, the waist, and beat the waist with the swinging hands, particularly delivering blows on the lower back with the back of the hands (see Fig.4). Repeat twelve to twenty-four times.This exercise is designed to relax the sacrum and hips, soothe the tendons, strengthen the waist, prevent disease and ensure longevity.The duration and frequency of this exercise are different for different people. It is enough when a feeling of hotness takes place. Generally speaking, each exercise session takes about 20 minutes, and the exercise should be done two to four times clay, half an hour before or after meals.

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