The first exercise is the (up – and – down arm – swinging) movement. Perform this action 30 times. As you swing your arms up and down, it actively opens up your chest cavity. This not only stretches the muscles in your chest, shoulders, and upper back but also improves your breathing capacity. Expanding the chest cavity allows for deeper breaths, enhancing oxygen intake. Over time, this can contribute to better cardiovascular health and overall energy levels.

The second exercise is known as (spinning movement). Do 30 repetitions of this move. It’s specifically designed to target the shoulder and back muscles. The circular motion of the body engages the rotator cuff muscles in the shoulders, helping to improve shoulder flexibility and reduce the risk of shoulder – related injuries. At the same time, the back muscles are strengthened and stretched, promoting better posture. Good posture is crucial as we age, as it helps to prevent back pain and maintain spinal health.

The third exercise, (step – back, backward – walk, and squeeze – back movement), is a multi – functional workout. It effectively combines the benefits of opening the shoulders, enhancing back aesthetics, and training the waist and leg muscles. When you step back and walk backward while squeezing your shoulder blades together, it stretches and strengthens the muscles around your shoulders and back, giving you a more upright and confident posture. Additionally, the backward walking motion engages the muscles in your legs and waist, improving their strength and endurance. This is particularly beneficial for maintaining balance and mobility, which are essential for independent living in old age.

The beauty of these three exercises lies in their simplicity and convenience. You can do them at home without the need for any special equipment. Whether you’re a beginner just starting your fitness journey or someone with more experience, these exercises can be easily incorporated into your daily routine. However, like any fitness regime, consistency is key. By regularly practicing these three exercises, you’re investing in your future self, ensuring that you’ll have the strength and mobility to go wherever you want as you grow older. So, let’s embrace the spirit of “qigongwave” and start integrating these exercises into our daily lives today.