Traditional Chinese medicine says, “The kidneys are the foundation of innate constitution.” If the human body is likened to a big tree, the kidneys are the roots of the tree. Only with deep roots can the branches and leaves grow lush. A strong body can only be achieved with healthy kidneys. Apart from nourishing the kidneys through diet therapy, regularly doing the following exercises can also help strengthen your kidneys and bones.
1. Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegel exercises, involve contracting the muscles of the pelvic floor. Regularly doing pelvic floor exercises can help prevent and treat various male health issues such as anal prolapse, hemorrhoids, enuresis, and frequent urination.
Method: Contract and lift the muscles of the pelvic floor in a rhythmic manner, similar to holding in bowel movements. Contract and lift, then release. Repeat this contraction and release movement to complete the pelvic floor exercises.
2. Waist Rotation
The kidneys are located in the lower back region. Continuous waist rotation can strengthen muscle power, warm the kidneys, replenish essence, and prevent conditions like lumbar spondylosis and lumbar muscle strain.
Method: Place your hands on your waist (thumbs in front, fingers pressed on the acupoint located on the waist); bend your waist forward, rotate clockwise 10 times, then rotate counterclockwise 10 times. Waist rotation is best done in the morning and evening on an empty stomach.
3. Heel-to-Toe Walking
Initiate walking by landing on your heels first, which stimulates the acupuncture points of the “kidney meridian.” Regularly walking in this manner can effectively prevent osteoporosis.
Method: Take large steps, landing on your heels first without bending your knees. When moving your leg forward, keep your toes pointed as if kicking a ball; when your front foot lands, raise the heel of the back foot.
4. Ear Massage
In traditional Chinese medicine, the kidneys are related to the ears. Regularly massaging the ears can help tonify the kidneys and qi, promote the circulation of qi and blood throughout the body, enhance immune function, and alleviate the adverse effects of prolonged sitting.
Method: Begin by massaging the earlobes, then rub the front and back of the earlobes with the palms. Ten minutes of ear massage is sufficient each time.
Furthermore, practicing Tai Chi regularly has significant benefits for kidney protection. This is because Tai Chi, a slow-moving exercise centered around the waist, promotes circulation of qi and blood in the waist region where the kidneys are located, ensuring continuous nourishment of kidney qi.
