One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. The Hamstring muscles are put under a huge strain when doing any sort of sport or activity that involves running and especially for sports that require kicking.
Stretching is a simple and effective activity that will help you enhance your athletic performance, decrease your likelihood of injury and minimize muscle soreness. Most people are coming to understand both the importance and the benefits of a good warm up, before any activity. Six daoist healing sounds (liu zi jue): meditation, health, Six daoist healing sounds liu zi jue ??? an ancient chinese exercise regimen for nourishing life (yangsheng) for fitness, increased vitality, inner peace, good. People have always instinctively rubbed sore muscles and other painful areas to ease their pain and to help the sore muscle recover more quickly. The third category of massage is to rub or press the endings of the nerves and Qi channels. Very often, when you have an injury such as a bruise or strained joint, you will automatically rub the injured area. In Qigong, rubbing or friction is used to increase heat or Qi on the skin, which increases the energy potential there, and causes Qi to circulate deeper into the body. Rubbing the skin over some of the organs will increase the function of the organs through the increased local energy flow caused by the rubbing. The large joints of the body—shoulders, elbows, wrists, knees, and ankles— are easily injured by over-exercise or excessive stress on the ligaments. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs.
Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. A correct warm up will help to raise body temperature, increase blood flow and promote oxygen supply to the muscles. Long ago it was found that this kind of rubbing can also cure a number of disorders such as headaches, joint pain, and an uneasy stomach, and that simple rubbing can even strengthen weakened organs. The masseuse follows the direction of the muscle fiber using rubbing, pressing, sliding, grasping, slapping, and shaking techniques.
These same points are used in Japanese acupressure, with the addition of a few other points. These channels are located on the hands (Figure 4-13), feet (Figure 4-14), and ears (Figure 4-5).

Knuckles: single, double, and four fingers for circular rubbing and pressing (Figures 4-15 to 4-17). The root of the palm (base of the thumb) for circular and straight rubbing and pressing (Figures 4-20 and 4-21). The base of the fingers for circular and straight rubbing and pressing (Figures 4-22 and 4-23).
Rubbing your face correctly can help keep the skin looking youthful by keeping it well nourished with the flow of Qi and blood. Stomach: Use a circular motion to harmonize with the curve of the intestines (Figures 4-33 and 4-34). Wrists: For joint rubbing, the main purpose is to warm the joint, not to stimulate the muscles. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically. It will also help to prepare the mind, body, muscles and joints for the physical activity to come. The Greek upper classes have used a form of massage—slapping the skin with switches—to cure various disorders. Each category of massage has its own specific uses, but generally a mixture of the three is used.
The result is an increase in the circulation of blood and Qi on the skin and in the muscle area.
The principle of massaging the acupuncture points is the same as in acupuncture theory: to stimulate the channels by stimulating cavities that can be reached easily by rubbing or pressing with the hands, rather than needles. You can easily rub the zones that correspond to the different organs, or that are effective for specific symptoms or illnesses. Theoretically, this kind of rubbing causes the Qi to circulate, which in turn prevents Qi stagnation in that area.
As was mentioned earlier, some parts of the body such as the palm (Figure 4-13) and the sole of the foot (Figure 4-14) have channels ending there, and rubbing these channel endings will increase the energy flow in the channels and benefit the corresponding organs. Rubbing the joint area will relax the joint area while stimulating energy circulation, which helps the injured area to heal. Rub the cheeks with light strokes of the fingertips from the nose outward to the sides of the face (Figure 4-32).
Rub the wrist by stroking it along the direction of the arm and in a circular motion around the joint (Figure 4-38).

Cooling down will help your muscles and tendons maintain their full range of motion, to relax and stay loose, and stopping them from becoming stiff and tight.
However, the Chinese have fully systematized massage to agree with the theory of Qi circulation. It also helps to spread accumulated acid, which collects in the muscles due to hard exercise, or blood (in the case of bruises), or stagnant Qi, allowing the circulation to disperse them more quickly.
In acupressure, some non-channel points are used to stimulate minor Qi channels to help circulate energy locally. A good example of this is that rubbing the palms together briskly in cold weather will not just keep the arms and hands warm, but the internal organs as well.
You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.
Commonly this type of massage is also used to help a person overcome a feeling of weakness or tiredness. Theoretically, if the channel endings are rubbed, the Qi will be stimulated to a higher level, which increases the circulation and benefits the related organ or cures the illness. This is different from massaging the channel zones, which was described in the previous section. For more information on treating arthritis with Qigong, please refer to the book Arthritis—The Chinese Way of Healing <§ Prevention, available from YMAA Publication Center. If you are interested in knowing more about massage, please refer to the book: Chinese Qigong Massage, available from YMAA Publication Center. Heal Yourself With Qi GongQigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China.
Master Wang has been a judge eleven times at theA International Chinese Martial Arts Tournament.

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