Article 97: Massage of the face, neck, chest, and lower back/hips

(1) Place the palms of both hands on the cheeks and gently massage upwards to the forehead, then past the ears (with the thumbs behind the ears) to the jaw, and finally rotate back to the cheeks. Repeat this rotation 10 times. Then, using the same force and technique, rotate in the opposite direction 10 times.

(2) Place the middle and index fingers of one hand on the Yintang acupoint between the eyebrows at the same time, push upwards to the hairline and then massage back to the Yintang acupoint. This counts as one push and pull. Repeat this 10 times.

(3) Use the index and middle fingers of both hands to push and rub the hair roots from bottom to top at the hairline in front of the ears, 20 times on each side.

(4) Use your middle and index fingers to push and pull back and forth from the outer corner of the eye to the temple. Push and pull 10 to 20 times on each side. Then massage the temples, which are in the depression at the outer corner of the eye, 5 times on each side.

(1) Place the index and middle fingers of one hand on the Fengchi acupoint on the same side, push hard towards the Fengchi acupoint on the opposite side, and then pull back to the original Fengchi acupoint. Repeat this back and forth 10 times.

(2) Place the middle three fingers of one hand on the Fengchi acupoint on the same side and push down to the Dingchuan acupoint, then return to the Fengchi acupoint. This counts as one stroke. Repeat this motion 10 times. Then, use the other hand to massage back and forth on the same side 10 times.

(3) Place the index and middle fingers of both hands on the high bone behind the ear on the opposite side, and massage the Quepen acupoint on the same side alternately. Do this 10 times on each side.

(4) Press your thumbs on both Fengchi acupoints. Once you feel the Qi sensation, lift upwards with force, lifting each acupoint 5 times.

(5) Support the right mandible with the palm of your left hand and push it upward and to the left; spread the five fingers of your right hand behind your head and pull it downward and to the right, causing the head to rotate and the neck to twist. The maximum twist should produce a sound, but do not use too much force or force the sound. First, rotate to the left 5 times, then use the same method and force to rotate to the right 5 times. You can also alternate between left and right.

(1) Kneading the pectoralis major muscle. Sit upright or stand upright with your head straight, eyes looking straight ahead, mouth slightly closed, tongue touching the roof of your mouth, and your whole body relaxed. Cross your hands in front of your chest and use your thumbs and the other four fingers to pinch and knead the opposite pectoralis major muscle from top to bottom 30 to 50 times. Then use the pads of your thumbs to push and massage both sides of the sternum from top to bottom 10 times.

(2) Massage the chest. Cross your forearms in front of your chest, extend your palms, and use your palms to massage the opposite side of your chest, starting from below the collarbone and ending at the ribcage, rotating and massaging 10 times. Then use your palms to massage the chest on this side from top to bottom, repeating 20 to 40 times.

(3) Tap the chest. Extend both palms and tap the chest alternately 100-200 times with appropriate force.

This is a series of continuous techniques, and it's most effective for slimming the waist and hips in the early stages. Doing this exercise postpartum will help you regain your figure faster.

(1) Leg kick and buttock contraction: Lie on your back, kick down with both heels while simultaneously inhaling and contracting your buttocks. Relax after 2 seconds, then repeat the kicking, inhaling, and buttock contraction and relaxation. Repeat 20 times. This exercise helps to tighten the skin of the buttocks and exercise the fat in the buttocks and legs.

(2) Lower limb extension: Lie prone and alternately raise both lower limbs to their maximum extent, about 20 to 30 times in total. This can help to adduct the skin and muscles and exercise fat.

(3) Kneading the buttocks: Lie face down, with your thumbs, index fingers, and middle fingers touching each other, and simultaneously knead the fat areas on both sides of the buttocks for 2 minutes on each side. This can accelerate the metabolism of subcutaneous tissue and break down fat.

(4) Rub and massage the buttocks: Lie face down and rub both sides of the buttocks vigorously with the palms of your hands for 2 minutes (without clothing). This can tighten the skin and disperse fat.

(5) Massage the waist: Lie face down, make fists with both hands, and use the protruding parts of the knuckles to massage the soft tissues on both sides of the lumbar spine to disperse subcutaneous fat.

(6) Inhale and tighten your waist: Stand with your hands on your hips, inhale and tighten your waist, and push your waist inward with your hands for 1-2 minutes. The purpose is to convert fat and exercise the waist tissue.

(7) Patting the waist and buttocks: Stand with your hands clenched into loose fists and gently pat your waist and buttocks for 2 minutes to accelerate the metabolism and breakdown of fat.

(8) Jumping exercise: Stand with your arms hanging down, chest out and waist straight, and jump in place for 1 minute to shake your muscle groups and break down fat.

(1) Pinch and knead the shoulders, upper arms, forearms and wrists. Sit upright or stand upright, remove outer clothing, keep your head straight, look straight ahead, tuck your chest and straighten your back, and relax your whole body.

(2) Cross your forearms in front of your chest, and use your thumbs and other four fingers to pinch and knead the opposite shoulder at the same time. Pinch and knead the deltoid muscle of the shoulder, upper arm and elbow to wrist with force, and pinch and knead the inner, outer and front sides 5 to 10 times.

(3) Tapping the upper limbs. Cross your forearms in front of your chest, make loose fists with both hands, and then rhythmically and continuously tap the inner and outer sides of your upper arms, elbows, and forearms with even and appropriate force.

(1) Hold the front of the thigh root with both hands and rub downwards with force, rubbing from the kneecap to the ankle. Then turn around and rub upwards from the back of the calf to the back of the thigh root. This counts as one rub. Repeat this rubbing motion 36 times. Then rub the other leg 36 times with the same motion.

(2) Place both hands with their thumbs facing each other on either side of the groin, with the thumbs forming an "8" shape. Rub downwards with force, moving left and right from the knee to the ankle, then rubbing back up and down to the groin. This counts as one repetition. Repeat 10 times. Then rub the other leg 10 times using the same technique and force.

(3) Lie flat on your back, dorsiflex both feet as much as possible, bend your feet and lift your legs straight up, alternating between legs, lifting each leg 20 times. The procedure should be performed until you feel soreness in the muscles and tendons of your hind legs.

(4) Lie flat on your back, bend your left knee, bend your right knee and place it on your left kneecap. Use your right quadriceps to straighten your right leg once, repeat 10 times. Then bend your right knee and use the same movement and force to straighten your left leg 10 times.

(5) Make fists with both hands and forcefully tap the Huantiao acupoints on the same side 10 times on each side, then tap hard 10 times. Light tapping should produce a feeling of Qi, while heavy tapping should produce a feeling of dispersion.

(6) Place both thumbs on the inguinal artery on the same side, press down for 3 seconds and then release suddenly. You will immediately feel a warm sensation in both lower limbs. Press 5 times on each side.

(1) Place both palms on the kneecap on the same side and massage outwards around the kneecap 36 times, then massage inwards 36 times until you feel warmth in the knee joint.

(2) Press the tips of both thumbs on the inner knee eye of the same side and rub inward and outward 10 times each. Then rub inward and outward 10 times each on the outer knee eye of the same side.

(3) Use the tip of your thumb to find the tender points around the kneecap, and press on each tender point 5 times.

(4) Hold the kneecap in place with one hand, and make a fist with the other hand. Press the raised part of the back of the thumb's interphalangeal joint onto the kneecap and massage in a circular motion, 20 circles in each direction. Repeat the same technique and with the same force on the other kneecap, 20 circles in each direction.

(5) Use both thumbs to press on the inside of the knee to find the tender points and tender strips. After finding them, press along the tendons, pressing each tender point 3 to 5 times. Then press the other knee side in the same way.

(1) Place both palms on the back of both feet on the same side and rub back and forth from the ankle joint to the toes with force, rubbing each foot 10 times.

(2) Place your left palm on the sole of your right foot and rub horizontally 10 times, then vertically 10 times. Then use your right palm to rub horizontally and vertically 10 times on the sole of your left foot in the same way.

(3) Place your left thumb on the Yongquan acupoint on your right foot and rub it 10 times to the left and 10 times to the right. Place your right thumb on the Yongquan acupoint on your left foot and rub it 10 times to the left and 10 times to the right.

(4) Separate your left thumb and four fingers and place them on your right Achilles tendon. Twist and knead from top to bottom, 20 times upward and 20 times downward. Then use your right hand to twist and knead your left Achilles tendon 20 times each.

(5) Use the tip of your thumb to rub the Taichong acupoint on both feet 10 times outward and 10 times inward.

(6) Relax your feet and ankles fully, grasp your right toes with both hands and dorsiflex your ankle 10 times, then do the same for your left ankle 10 times.

(7) Make a fist with your left hand and tap the bottom of your right heel 10 times, then tap the bottom of your left heel 10 times with your right fist.