Chinese Long Life Exercise Program

by James Malone, Certified Hypnotist and author of
Nine Hypnotic Tales (www.njhypno.com)

Matthew, just wanted to compliment you on the Chinese Long Life Exercise Program. It has far exceeded my expectations since it is so affordable.

Matthew's reply: Hi James, naturally I agree that the program IS great value, particularly as you can do it virtually anywhere for the rest of your life AND it becomes even more beneficial to your health and wellbeing as you get older. You will find that certain exercises in the program are more beneficial to you than others, so you can sometimes just do those ones, i.e. there is no need to always do the full program. Thanks again, it's always good to get positive feedback on my work - makes it all the more worthwhile. Keep me updated regarding your progress with the Long Life Exercise Program.

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Back Bows Variation

by Matthew Scott
(Dongguan, Southern China)

In the Chinese Long Life Exercise Program I instruct you to do Back Bows (Exercise 10) with your legs shoulder width or more apart.

However, you can also place your legs and feet together during the exercise. When I do it this way I squeeze my glutes as I arch my back and look up. Squeezing your glutes helps firm this area and it can also relieve lower back pain and pain in the sacrum and coccyx region. Squeeze your butt muscles for several seconds as you arch your back and look up, then gently release the muscles as you begin to change position and arch your back the other way.

I encourage you to try this version - whether you have lower back or sacrum or coccyx pain or not - as it's good to vary the way you exercise, not to just add interest but to work your body in different ways. All the best, Matthew

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Quarter Squat Leg Exercise

by Mathew Scott
(Dongguan, Southern China)

Those of you doing the Chinese Long Life Exercise Program will know the Quarter Squat leg exercise. In the program I suggest building up to a full squat all the way down to the ground.

However, it's perfectly fine, and probably best for people with leg or back problems, to not drop more than about a quarter the way down.

I also recommend in the program doing the exercise for a couple of minutes, but you can do it for a lot longer. I often do 5 minutes or more (dropping no more than a quarter the way down) as a warm up before other exercises. And boy does it warm you up and get your blood moving!

Quarter Squats are also great for strengthening your legs, especially your knees and ankles. It's very common to see people in the parks here in China doing 5 or more minutes of Quarter Squats as part of their daily exercise workout.

All the best. Questions and comments on the Quarter Squat leg exercise welcome.

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"New" way to press acupressure points

by Mathew Scott
(Dongguan, Southern China)

Hello to all followers of the Chinese Long Life Exercise Program. I'd like to pass on to you another way of stimulating the acupressure points in the program.

Instead of pressing and rubbing the points with the tip of your thumb or finger, try slapping them with 4 fingers together. This technique is especially good for points on your arms and legs. Slapping is quick and easy to do and because you are using 4 fingers instead of the tip of one, you don't have to worry so much about locating the exact acupressure point.

For example, the Long Life Program contains an Arm Pressure Point, just above your wrists, and a Leg Pressure Point, below your knees. No need to locate the points precisely as outlined in the program notes - just slap the general area of each point 25-30 times. Do this twice a day, more vigorously in the morning to wake you up, and gentler in the evening to prepare you for sleep.

It's very common to see people in the parks here in China slapping acupuncture points with their hands as part of their daily exercise workout. Stimulating the points in this way is easy and feels very invigorating!

Any questions or comments about slapping acupuncture points feel free to post them.

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Exercises to Warm Hands and Body

by Lieselotte
(Portugal)

Hi, are there some exercises you recommend to get warm hands and to warm up the body in cold climate areas?

Thank you,

Lieselotte

Matthew's reply: Hi Lieselotte, to warm up your hands and body you need to get your blood moving, starting first thing each morning. The Chinese Long Life Exercise Program is perfect for this. The program contains exercises and self-massage techniques that warm up, loosen and stretch your muscles, joints and main body areas.

For example, one self-massage technique in the program warms up the area around your kidneys, which in Chinese medicine are responsible for providing yang (warming) energy for your body.

The program is easy to do. If you can stand and swing your arms and use your hands and fingers you can do it. Any questions just post them below.

All the best,

Matthew

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Chinese Long Life Exercise Program

by Tina Andrews
(United States)

Thanks Matthew, I am really enjoying the exercises and feel so much better. I am surprised at how energized I feel after doing the Chinese Long Life Exercise Program. And I only do half the amount I am suppose to. Your website is top notch. I have already recommended it to my yoga teacher.

Matthew's reply: Fantastic Tina! I'm pleased to hear of your success with the program. And yes, you're right - you don't need to always do the full 30 minute program to feel the benefits. That's the power of traditional Chinese exercises, particularly the ones in the Chinese Long Life Exercise Program.

Just as an example, today I spent quite a few hours sitting working at my desk. I feel great virtually every day, no matter what I'm doing, but today my lower back started aching and I was having trouble concentrating and staying awake.

However, ten minutes doing 3 exercises from the Long Life Exercise Program stopped the pain in my back and supercharged my energy and concentration levels.

All the best!

Matthew

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Chinese Long Life Exercise Program

by Dave Lee

I am enjoying the exercises (in the Chinese Long Life Exercise Program), have had an interest in TCM for a while and have always been an avid exerciser. I think once I have them down pat they will be part of my daily routine, I enjoy the feeling of "looseness" they bring on. Thanks again.

Matthew's reply: Hi Dave, that feeling of looseness is one of the main aims of the program, and traditional Chinese exercises as a whole. Gentle, free-flowing exercise is regarded in Traditional Chinese Medicine as an effective way to keep your blood flowing smoothly and evenly throughout your body. Good blood flow is a cornerstone of good health. On the other hand, many other forms of exercise, like weight lifting, tend to tighten your muscles, tendons, ligaments and joints, which impedes blood flow.

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