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xianrenroufu · 2 years ago

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柔腹不断，百病不犯！——延年益寿仙人柔腹法！ Rub your stomach constantly, and you will never get sick—— Longevity Immortal Abdomen Rubbing Method!

Rub your stomach constantly, and you will never get sick—— Longevity Immortal Abdomen Rubbing Method!

It has been thousands of years in China to knead the abdomen for health preservation. As early as the Qi and Liang Dynasties, the three methods of kneading the abdomen were written in the Tendon Changing Sutra by Dharma, which was widely spread among the people at that time.

In the Tang Dynasty, Sun Simiao also took "walking a hundred steps after eating, and often rubbing his stomach with his hands" as his way to prolong his life.

During the reign of Emperor Yongzheng in the Qing Dynasty, the Nine Turn Method of Yannian held by Fang Kai introduced the method of rubbing the abdomen with hands in detail, which was illustrated by Yan Wei.

Fang Kai, a native of Xin'an (She County), Anhui Province, in the Qing Dynasty, was a famous health preserver during the reign of Emperor Yongzheng. The "Immortal Abdomen Massage Method" created by him was very effective in maintaining body and mind and eliminating diseases. Adhere to kneading the abdomen, and you will be able to "harmonize up and down, separate yin and yang, remove the old and regenerate the new, enrich the five internal organs, drive away the exogenous evils, clear up the hundreds of internal syndromes, make up for deficiencies, and purge more than enough. The way to eliminate food is infinite, and some diseases can prolong life.".

1. Abdomen: the palace city of five viscera and six viscera, the source of yin and yang qi and blood

The reason why kneading the abdomen can play a role in health care is that the abdomen plays an important role in the human body.

Traditional Chinese medicine believes that "back is yang, abdomen is yin". The belly of the human body includes the Ren meridian, stomach meridian, kidney meridian, liver meridian, spleen meridian and other important meridians in the 12 main meridians, as well as the Chong meridian and Dai meridian. It can be said that the area around the belly button is the center of the human body and the roundabout island of the transportation hub. From the throat down to the external genitalia, everything can not be separated from this center.

The abdomen is the place where the five zang organs and six fu organs live, with the distribution of liver, spleen, stomach, gallbladder, large intestine, small intestine, kidney, bladder and other organs. Therefore, in the Lizheng Massage Essentials, the analogy of the abdomen is: "the palace of the five zang organs and six fu organs, the source of yin, yang, qi and blood".

It is often said that "people live with one breath", that is, people cannot live without breath for a minute or a second. Without breath, people's lives will end. But "breath can benefit people and also harm them". Although people can't live without anger, it is a disaster. Therefore, Qi should be treated first to cure diseases, and Qi should be used to cure diseases.

2. Soft qi makes the abdomen smooth - kneading the blocking points is a good way to cure chronic diseases

All chronic diseases can be blocked in the abdomen. In other words, all chronic diseases can be found in the abdomen.

From this, we can draw a conclusion that when our chronic disease is not cured, but we do not know the cause and how to treat it, then you should look for the abdominal block point (perhaps a hard lump, perhaps a pain point, perhaps a "sink", or perhaps a "air mass"). As long as you push it away and knead it, you will find that your chronic disease also disappears.

If you do not find any chronic disease, but there is a block point in some part when pushing the abdomen, you must immediately push it away, because it will be a hidden danger in the future.

3. Moping the abdomen - to promote harmony between the upper and lower parts, to distinguish yin and yang, to promote the clear and reduce the turbidity, and to promote the gasification

The spleen and stomach are the acquired foundation of the human body, and the intestine and brain are of the same root. Physiologically, the nutrition of the five zang organs, six fu organs and four limbs is provided by the water and grain essence received by the stomach.

The spleen and stomach are in the middle of the abdomen. If the spleen should be raised, it should be healthy. If the stomach should be lowered, it should be harmonious. They are the hub for the rise and fall of the body's qi. Only when the spleen is raised and the turbidity is lowered, can gasification be normal.

As Japanese Han medicine Tang Ben said, "The belly is the root of life, so it is the root of all diseases.".

If our body often feels uncomfortable and there is disharmony between the spleen and stomach, we suggest you try to push the belly. You will easily find the blocking point, and then carefully push it away.

In this way, we can quickly adjust the viscera, channels and qi, and help the human body achieve metabolic balance by sensing the viscera pathological changes in the abdomen through hand perception.

Ge Hong, a doctor in the Jin Dynasty, also emphasized the theory of "if you want to derive, you should clear your stomach and intestines". Chen Feixia, a doctor in the Qing Dynasty, said in his statement of the relationship between abdomen and longevity: "The belly is the sea of water and valley, and the water and valley are abundant, which is the key to longevity".

In a word, the method of rubbing the abdomen can harmonize up and down, separate yin and yang, remove the old and regenerate the new, enrich the five internal organs, drive away the external evils, and clear up the internal diseases.

4. The normality of rubbing the abdomen: warm feeling, hungry bowels, belching and farting

When kneading the abdomen, it is normal to feel warm in the abdomen, hungry or have bowel sounds or exhaust, and stop kneading the abdomen without worrying.

Some people will belch and fart when they push it. It is the best way to increase the pure qi and decrease the turbid qi. Some people will gurgle in the abdomen, which is to promote the accumulation of turbid water in the abdomen for many days. If this kind of turbid water is not discharged early, it will cause headache and dizziness along the meridians. If the pores are blocked, it will cause dermatitis and eczema. If the liver fire is encountered, it will dissipate phlegm. If the spleen is deficient, it will cause abdominal discharge. The legacy is endless.

Press your belly like a drum - deflate first

When pushing the abdomen, I found that some people have a bulging stomach. It doesn't hurt to press it down, but it looks like a ball. What should I do? We must deflate first. There are many ways to deflate. "Radish can ventilate" and "bean eating loves farting" are all good folk therapies. You can also beat the stomach meridian, and acupuncture Zhongwan, Qihai, Zusanli and other points. Most people who love this kind of symptom are those who are always worried about something. Such people often have gastrointestinal problems, or pain, or swelling, or diarrhea. His pain point is deeper.

Many abdominal pain points - blood stasis

Some people have a lot of abdominal pain points, and most of them can be pushed away with the "pushing abdomen method", which is a temporary gas knot, while others can not be pushed away with this method. Usually, this is a long time of qi stagnation, which has been blocked by blood stasis. At this time, you can check the path where the pain point is pressing on. As long as you tap and massage the acupoint of this channel on the thigh, it can help to unblock the stasis. When knocking and massaging, acupuncture or cupping can also be carried out on the abdominal pain points at the same time.

Abdominal distension - insufficient qi and blood

Others have soft stomachs and feel no pain when pressing, but they still feel stuffy and uncomfortable in the abdomen, which is usually caused by insufficient qi and insufficient blood.

There is sound of water in the abdomen - the turbid air between the stomach and intestines is wrapped in water

Others pushed with their hands under their chests, making a sound of water. At the beginning, the sound of the water was very low, and the pushing place was still painful. This was "turbid air wrapped in water". The more you pushed the water, the louder the sound became. After you belched a few times, or farted, the whole stomach became a sound of water. At this time, the dead water is pushed alive and can be discharged from the bladder soon. This kind of turbid water can stop between the stomach and intestines for a long time and affect the normal operation of the viscera.

Why do some people not like drinking water? It is because there is already water between the stomach and intestines, which can not go down. If you want to drink thousands of milliliters of water every day to detoxify as advocated by western medicine, you will be poisoned by water first. Therefore, it is better to drink water to detoxify or poison.

5. It is effective to knead the abdomen

Rubbing the abdomen can reduce weight and keep fit

Traditional Chinese medicine believes that the abdomen belongs to the spleen, and the spleen is the source of qi and blood biochemistry. The main reason for obesity is that the spleen is not healthy and the qi and blood are stagnant. Therefore, if you want to lose weight, you should first treat it from the spleen.

Rubbing your stomach to lose weight is a kind of self exercise

The method is: take the supine position, take the navel as the center, rotate and rub it with hands for 30 minutes, and persist in 1-2 times a day. This can not only remove abdominal fat, but also achieve the goal of slim figure.

Rubbing the abdomen can also strengthen the spleen and scrape oil

Press to probe the abdomen. Through abdominal exercises, you can strengthen the spleen and help transport, and reduce the accumulation of qi and blood in the abdomen.

Medical research believes that active massage can stimulate peripheral nerves. Because the capillary of skin and subcutaneous fat is opened by different forces, the waste between skin tissues is eliminated, thus promoting the metabolic process of the body and playing the role of removing abdomen and oil.

Cure constipation and loose stools

For those who have dry orange stool, the above 5 and 6 methods are filled with dough kneading from right to left; In case of defecation, the two methods shall be kneaded from left to right.

When pressing and kneading, the strength should be moderate, the energy should be concentrated, the breathing should be natural, and long-term adherence will certainly achieve obvious results.

People who are often constipated can lie on their backs in the bed after waking up in the morning and before going to bed at night, flex their legs, and massage the belly button with their hands counterclockwise for 50-100 times each time. Most patients can take effect in about 10 days.

Massage abdomen to treat insomnia

For patients with chronic insomnia, they can use their palms to knead the left and right foot hearts 81 times respectively after the first nine practices. The method is to knead the right foot heart with their left hand heart and the left foot heart with their right hand heart, meaning that the labor palace meets the spring, the heart and kidney intersect, and the effect is quite satisfactory.

Rubbing the abdomen can help you live a long and healthy life

It is recorded in the Yellow Emperor's Classic of Internal Medicine that "kneading the abdomen is a recipe for health preservation." Sun Simiao also said, "It is better to rub the abdomen frequently to eliminate all kinds of diseases." Massaging the abdomen not only prevents diseases, but also clinical practice has proved that the viscera and meridians massage therapy, which mainly massages the abdomen, has a very good auxiliary treatment effect on many stubborn diseases, such as cor pulmonale, lung qi and lung, hypertension, coronary heart disease, diabetes, nephritis, kidney montmorillonite and other diseases.

Abdominal massage can also prevent spermatorrhea, prostatitis, hemorrhoids and other diseases. It can be seen that tummy kneading therapy is a simple and easy way to keep fit.

6. Precautions for tummy kneading

When kneading the abdomen, the action should be gentle and correct. Empty the urine before kneading the abdomen. It should not be carried out when you are too full or hungry, the bladder is distended, extremely tired, angry, frightened, or nervous.

Women are forbidden to knead the abdomen during pregnancy, and patients with acute abdomen such as malignant tumors or gastrointestinal perforation, visceral bleeding and peritonitis are also absolutely forbidden to knead the abdomen. When there is an acute infection in the abdominal wall, do not massage locally.

Women in the menstrual period can generally knead the abdomen (gently knead the lower abdomen), but pay special attention not to get cold.

During tummy kneading, if there is noise and farting in the abdomen, and there is a feeling of warmth or hunger or defecation in the abdomen, it is normal and can still be continued.

Longevity Fairy Abdominal Massage Method (Nine Turn Method)

Preparation: On the premise of keeping warm, take off loose clothes and lie on your back, preferably on a low pillow. Relax, meditate, breathe well, and keep your tongue against your palate.

First type: massage the heart socket

Slowly lift your hands up, connect the three middle fingers (index finger, middle finger, ring finger) of your two hands in front of your chest and press them against the heart socket (the soft part under the lower edge of the sternum, commonly known as the heart socket), and move clockwise from right to top, left to bottom, massage for 21 times. Then massage 21 times counterclockwise from right to left.

Press the three fingers of both hands on the heart socket (the lower depression of the xiphoid process), then knead it in a circle from left to right for 21 times, and knead it in reverse from right to left for 21 times

The second type: circular massage of the midline and both sides of the abdomen

Rub the three fingers of two hands down from the heart socket, that is, move down while rotating the massage clockwise, and move to the pubic symphysis under the umbilicus (that is, the hairline at the lower part of the lower abdomen), then separate the three fingers of two hands from the pubic bone to both sides, move up while massaging, and return to the heart socket with two hands, and stop with two hands. A total of 21 cycles were performed.

Use the middle three fingers of both hands to knead down from the heart socket, knead while walking, and knead to the pubic bone under the umbilicus.

Use the middle three fingers of both hands to knead from the pubic bone to both sides, knead while walking, and knead until the two hands meet at the heart socket.

Third type: push the midline of abdomen

Connect two hands and three fingers, push down from the midline of the abdomen of the heart nest to the pubic symphysis for 21 times.

The fourth type: massage with the right hand around the navel

Rub the abdomen with your right hand clockwise from right to top to left to bottom for 21 times.

Fifth move: massage with the left hand around the navel

Rub the abdomen with your left hand in a counterclockwise direction from left to top to right to bottom for 21 times.

Use your right hand to knead and press the navel abdomen in a circle from the left for 21 times, and then use your left hand to knead and press it in a circle from the right for 21 times.

The sixth move: push the left chest and abdomen

With the left hand in the shape of a fork waist, place the left flank at the waist kidney, with the big finger forward and the four fingers behind, gently pinch it; Press the middle three fingers of the right hand on the lower part of the left breast, and then take this as the starting point, push it directly to the left groin (commonly known as the thigh root), and press it continuously for 21 times.

The seventh move: push the right chest and abdomen

The right hand is akimbo shaped, and the right flank is placed at the waist kidney, with the big finger forward and the four fingers behind, and gently pinched; Press the middle third finger of the left hand on the lower part of the left breast, and then take this as the starting point, push it directly to the right groin (commonly known as the thigh root), and press it continuously for 21 times.

Use your right hand to pinch the right rib, lower waist and kidney - thumb forward, rest four fingers behind - slightly, and use the middle three fingers of your left hand to push down from the right breast to the root of the thigh 21 times. Then push the right side according to this method.

Eighth move: sit and turn

Grip fixation

Change to a cross sitting posture, with the thumbs of both hands in, four fingers folded, and clenched into a fist (Taoist called it "clenched"). Press the knees lightly, relax the whole body, and bend the toes slightly downward. Lower the upper body slightly and shake it slowly. First, turn it clockwise from left to front, right to back for 21 times; Then turn it counterclockwise for 21 times from right to front, left to back.

Double disc

Single disc

Natural disc

The shaking range should be large. If the shaking turns to the left, shake the chest and shoulder out of the left knee; When shaking to the front, it is better to roll your upper body onto your knees; When shaking to the right, shake the chest and shoulder out of the right knee; When the swing is turned back, the upper body should fall back as far as possible. The best way to shake is to be satisfied, but you should not be anxious to shake.

After finishing the previous sections, get up and sit cross legged (also called double disc), that is, sit with your feet overlapping. If you have difficulty with double sitting, you can also use the "single sitting" or natural sitting posture.

Press the thumb tips of both hands against the horizontal lines at the root of the ring finger, and bend the remaining four limbs naturally, press them on the knees of both legs, and bend the ten toes of both legs slightly, then rotate the shoulders and chest from left to front and from right to back for 21 times; After that, turn it 21 times from right to front and from left to back according to the previous method. The front method is to turn the body as shown in the figure. When turning, shake the left knee out of the shoulder chest to the left, shake it on the knee to the front, and shake the right knee out to the right; Whether you bow forward or pull back, you should take full swing as the criterion, and you should not rush to force.

Exercise order:

The first to the seventh formula shall be completed in sequence as one time, and each time shall be done seven times continuously. After doing this, get up and sit cross, and rotate according to the eighth form, 21 times on the left and 21 times on the right. (Complete the actions shown in the first six figures in turn as one time. When you finish doing this kung fu seven times in a row, sit up and rotate 21 times according to the actions shown in Figure 7.).

When you do this kind of belly rubbing, you must concentrate and eliminate distractions. Lay the mat on the low pillow and lie on it with your body upright. Keep your feet together. The foot is slightly bent, and the fingers are gently rubbed and pressed to move slowly.

In this way, doing work when you wake up in the morning is called morning class, doing work at noon is called afternoon class, and doing work when you sleep at night is called evening class. Generally, three classes should be held in the morning, noon and evening every day. In case of busy days, two classes must be held in the morning and evening.

At the beginning of this work, do it three times in a lesson, five times in a lesson three days later, and seven times in a lesson three days later. This belly rubbing skill is suitable for both men and women, but it is not allowed for pregnant women.

matters needing attention:

1. It is generally required to unbutton your clothes and pants before practising, and it is better to rub them directly. The posture is from the first to the eighth section, mainly lying on the back.

2. When kneading the abdomen, you must be calm, relaxed, soft, and slow. Do not use clumsy force, keep your breath smooth, and do not use force to hold your breath. Don't shake your upper body too fast or too fast. After practising, you should feel relaxed and comfortable without fatigue.

3. After finishing the first seven sections in turn, it is 1 degree, and each time you can do 2-3 degrees. Finally, you can shake your body in the eighth section. The beginners will do it in the morning and evening, without interruption. As long as you persevere, you will see results. It takes about 30 minutes to work hard each time, and the slower the better. If something happens, it is necessary to do it twice sooner or later.

4. During the exercise, due to the changes in physiological functions such as the enhancement of gastrointestinal motility, there will often be intra-abdominal ringing (bowel ringing), belching, abdominal warmth or hunger, which is a normal exercise effect and can be left to its own devices without any treatment.

5. It is not appropriate to practice this skill when you suffer from malignant tumors, visceral bleeding, abdominal wall infection, or pregnancy.

Effect of tummy rubbing:

1. Warm abdomen: generally, you will feel warm abdomen after the sixth to seventh time, which is the expression of internal qi convergence.

2. Gastrointestinal peristalsis with sound: adhere to kneading the abdomen, slowly and every time after skilled movements

揉腹不断，百病不犯！——延年益寿仙人揉腹法！

揉腹养生，在我国已有数千年历史。早在南北朝齐梁时期，达摩写的《易筋经》中就有揉腹三法，当时在民间广为流传。

在唐代孙思邈也以“食后行百步，常以手摩腹”作为自己的益寿之道。

到了清代雍正年间，方开所攥《延年九转法》便详细的介绍了用手揉腹的方法，并由颜伟绘图说明。

方开，清代安徽新安(歙县)人，是雍正年间著名养生家，他创编的“仙人揉腹法”，对保养身心、消除疾病有奇效。坚持揉腹，自能“通和上下，分理阴阳，去旧生新，充实五脏，驱外感之诸邪，清内生之百证，补不足，泻有余，消食之道，妙应无穷，有却病延年实效耳”。

1、腹部：五脏六腑之宫城，阴阳气血之发源

揉腹为什么能起到保健作用，这是因为腹部在人体有着重要作用。

中医学认为，“背为阳，腹为阴”。人体的肚子上，包括了12正经中的任脉、胃经、肾经、肝经、脾经等重要经络，甚至还有冲脉、带脉等，可以说，肚��周围，就相当于人体的中心，相当于交通枢纽的环岛。上至咽喉，下至外生殖器，一切的一切��都离不开这个中心。

腹部是五脏六腑所居之处，有肝、脾、胃、胆、大肠、小肠、肾、膀胱等脏器分布，因而在《厘正按摩要术》中，比喻腹部为：“五脏六腑之宫城，阴阳气血之发源”。

常说，“人活一口气”，即人的生存，一分一秒都离不开气，离了气，人的生命就会终结，但“气能益人，也能害人”。虽然人离不开气，但窝气成灾。故治病先治气，气行病自无。

2、气柔则腹顺——揉散阻滞点，是治慢病高招

一切慢性疾患，都可以在腹部找到相应的阻滞点。也就是说，一切慢性病都可以在腹部找到其对应的蛛丝马迹。

由此，我们可以得到这样一个结论：当我们的慢性病牵延不愈，但又不知病因何在、如何治疗的时候，那时您就去寻找这个腹部的阻滞点（也许是一个硬块，也许是一个痛点，也许是一个“水槽”，也许是一个“气团”）只要把它推开揉散，您会发现您的慢性病也随之消失了。

如果您没有发现自己有什么慢性病，但推腹时却在某个部位有阻滞点，那您一定要赶紧将它推散揉开，因为那必是个将来的隐患。

3、摩腹——通和上下，分理阴阳，升清降浊，气化之司

脾胃是人体的后天之本，肠脑与颅脑同根。生理上五脏六腑、四肢的营养，均靠胃所受纳的水谷精微来供养。

脾胃在腹部中焦，脾宜升则健，胃宜降则和，它们是人体气机升降的枢纽，只有升清降浊，气化才能正常。

正如日本汉医汤本求真说的那样：腹者，生之本，故为百病之根。

如果我们身体经常感觉不舒服，出现脾胃不和的症状，建议您可以尝试一下推推肚子，您会很容易找到阻滞点，然后细心将它推散揉开。

这样我们通过手的感知获取对腹内脏器病变的感应，就能够迅速调整脏腑经气，帮助人体实现代谢平衡。

晋代医家葛洪也强调：“若要衍生，肠胃要清”的理论，清代医家陈飞霞在陈述腹部与长寿的关系中说:“腹者水谷之海，水谷盈也，主寿”。

总之，摩腹之法，可通和上下，分理阴阳，去旧生新，充实五脏，驱外感之诸邪，清内生之百症。

4、揉腹之常态：温热感、饥饿肠鸣、打嗝放屁

揉腹时出现腹内温热感，饥饿感或有便意及肠鸣、排气时，属正常现象，无须担心而终止揉腹。

有人一推就会打嗝放屁，那是清气上升，浊气下降，效果最好。有人则会腹中咕咕水声，这是在推动腹中沉积多日的浊水，这种湿浊如果不及早排出，循经上头则头痛眩晕，滞塞毛孔则皮炎湿疹，遇肝火则化痰，逢脾虚则腹泄，遗患无穷。

腹按如鼓——先放气

推腹时，发现有的人肚子鼓鼓的，按下去不痛，但是象个皮球，这怎么办呢？必须先放气，放气的方法很多，“萝卜能通气”“吃豆愛放屁”，这类民间疗法都很好用。也可敲打胃经，针刺中脘，气海、足三里等穴。愛出现这种症状的，多是有事儿总闷在心里的人。这种人肠胃时常会出现问题，或痛、或胀、或腹泻。他的痛点在较深层的地方。

腹部痛点多——有瘀血

有的人肚子痛点很多，能用“推腹法”推开的多是暂时的气结，还有用此法推不开的，通常这是气滞时间很长，已经有瘀血阻滞其中了。这时，可查看痛点压在何经的通路上，只要敲打和按摩大腿上这条经的穴位，就可帮助打通瘀滞。在敲打和按摩时也可同时在腹上痛点针刺或拨罐。

腹部闷胀——中气不足，气血过少

还有的人，肚子软软的，按压哪里都不痛，但是仍然会觉的腹中闷胀不舒，这通常是中气不足，气血过少造成。

腹有水声——胃肠间浊气裹水

还有人胸窝下用手一推，咕咕有水声。开始时水声很小，推的地方还有些痛，这是“浊气裹水”，越推水声越大，打了几个嗝，或放了屁以后，整个肚子就成了水声一片。这时是把死水给推活了，很快就可以从膀胱排出了。这种浊水你不将它排出，它可以长期停在胃肠之间影响脏腑的正常运行。

为什么有些人，不愛喝水呢？是因为本来就有水堵在胃肠之间，下不去，如再要按西医的倡导，每天喝几千毫升的水来排毒，那就先水中毒了。所以喝水能排毒也可中毒，还是要因人而异的好。

5、揉腹功效多

揉腹可以减肥、健美

中医认为，大腹属脾，脾为气血生化之源，肥胖的主要原因是：脾失健运、气血郁滞所致。故欲减肥，首当从脾调治。

揉腹减肥，是一种自我锻炼

其方法是：取仰卧位，以肚脐为中心，用手旋摩30分钟，每天坚持1~2次。这样既可起到去除腹部脂肪的作用，又可达到体形苗条的目的。

揉腹还可以健脾、刮油

按探腹部，通过腹部的运动，可以健脾助运，减少腹部积滞的气血。

医学研究则认为，主动按摩能刺激末梢神经，因通过轻重快慢的不同力量使皮肤及皮下脂肪的毛细血管开放，使皮肤组织间的废物被排除，从而促進机体的代谢过程，起到去腹消油的作用。

治便秘、便溏

凡大便燥桔者，上述5、6两法都填采取由右向左的揉团方式；如属大便塘泻者，则两法都须采取由左向右揉团的方式。

按揉时，用力要适度，精力集中，呼吸自然，长期坚持，一定会收到明显的效果。

经常便秘的人可以在早晨醒后和晚上睡前仰卧床上，双腿屈曲，用手逆时针方向按摩肚脐部位，每次按摩50~100次即可。多数患者在10天左右即可见效。

揉腹治疗失眠

具有长期失眠的神规衰弱患者，可以将前九法练毕后，另用手心揉搓左右足心各81次，其法是左手心揉搓右足心，右手心揉搓左足心，意取劳宫汇合涌泉，心肾相交，壮水制火之意，疗效相当满意。

揉腹可以健康长寿

《黄帝内经》有记载：“腹部按揉，养生一诀。”孙思邈也说：“腹宜常摩，可祛百病。”揉腹不但预防疾病，而且临床实践证明，以按摩腹部为主的脏腑经络按摩疗法，对许多顽固性疾病如肺心病、肺气肺、高血压、冠心病��糖尿病、肾炎、肾孟肾炎等疾病都有很好的辅助治疗作用。

腹部按揉还可以防治遗精、前列腺炎、痔疮等疾病。由此可见，揉腹疗法是一种简便易行的养生健身术。

6、揉腹注意事项

揉腹时要求动作柔缓，手法正确。揉腹前排空小便，不宜在过饱过饥、膀胱过胀、极度疲劳、恼怒、惊恐、精神紧张时進行。

妇女在妊娠期间禁止揉腹，腹内有恶性肿瘤或是胃肠穿孔、内脏出血和腹膜炎等急腹症病人也绝对禁止揉腹。腹壁有急性感染时，局部不要按摩。

��子在月经期中一般可以揉腹(揉下腹部时要轻)，但要特别注意不可受凉。

在揉腹期间若出现腹内发响、放屁，腹内有温热感或易饥饿或有便意均属正常现象，仍可继续進行。

延年益寿仙人揉腹法 (延年九转法)

预备势：在保暖的前提下，脱衣松裤，正身仰卧在床上，最好能够枕在矮枕上，全身放松，凝神静虑，调匀呼吸，舌抵上腭，意守丹田。

第一式：按摩心窝部

两手缓缓上提，在胸前两手中三指（食指、中指、无名指）对接并按在心窝部位（即胸骨下缘下柔软的部位，俗称心口窝的部位），由右→上→左→下按顺时针方向做圆周运动，按摩21次。再从右向左逆时针按摩21次。

用两手中三指按在心窝（剑突下凹陷处）部，而后自左向右顺着转圈揉按二十一次，在自右向左反着揉按二十一次

第二式：回环按摩腹中线及腹两侧

以两手中三指由心窝顺摩而下，即一边顺时针转动按摩一边往下移，移至脐下耻骨联合处（即小腹下部毛际处），再以两手中三指由耻骨处向两边分开，一边按摩一边向上走，两手按摩回到心窝处，两手交接而止。循环做共21次。

用两手中间三指从心窝向下顺揉，一边揉一边走，揉至脐下耻骨处为止。

用两手中间三指从耻骨处分别向两边揉，一边揉一边走，揉至心窝部两手汇合处为止。

第三式：推按腹中线部位

以两手中三指相接，由心窝腹中线部位推下，直推至耻骨联合处，共21次。

第四式：右手绕脐腹按摩

以右手由右→上→左→下按顺时针方向围绕肚脐摩腹21次。

第五式：左手绕脐腹按摩

以左手由左→上→右→下按逆时针方向围绕肚脐摩腹21次。

用右手从左边转圈揉按脐腹部二十一次，再用左手从右边转圈揉按二十一次。

第六式：推按左侧胸腹

左手做叉腰状，置左边胁下腰肾处，大指向前，四指托后，轻轻捏住；右手中三指按在左乳下方部位，然后以此为起点，直推至左侧腹股沟（俗称大腿根）处，连续推按21次。

第七式：推按右侧胸腹

右手做叉腰状，置右边胁下腰肾处，大指向前，四指托后，轻轻捏住；左手中三指按在左乳下方部位，然后以此为起点，直推至右侧腹股沟（俗称大腿根）处，连续推按21 次。

用右手把右肋下腰肾处—拇指向前，余四指托后—稍用力捏定，用左手中间三指从右乳处向下直推至大腿根部二十一次。再按此法推右边。

第八式：盘坐摇转

握固

改为盘坐势，两手拇指在里，四指收拢，握捏成拳（道家称为“握固”），分别轻按两膝上，全身放松，足趾微向下屈。上身微往下俯，進行缓缓摇动。先自左向前、向右、向后、按顺时针方向摇转21次；然后自右向前、向左、向后、做逆时针方向摇转21次。

双盘

单盘

自然盘

摇转的幅度宜大，如摇转向左时，应将胸肩摇出左膝；摇转向前时，宜将上身摇伏膝上；摇转向右时，应将胸肩摇出右膝；摇转向后时，上身宜尽量往后倒。摇转以满足为妙，但又不可心躁图速，着意急摇。

做完前面各节后，起身趺坐（亦称双盘）即双足交叠而坐。双盘有困难者，也可采用“单盘”或自然盘坐姿势。

两手拇指尖压住无名指根部横纹，余四肢自然弯曲，分按在两腿膝盖上，双腿十趾也稍弯曲，然后以肩胸部自左向前、由右向后摇转二十一次；完了，再按前法自右向前、由左向后摇转二十一次。前面的方法如图摇转身体，摇转时，向左即将肩胸摇出左膝，向前即摇扶于膝上，向右即摇出右膝；无论向前弓腰还是向后撤身，都应以摇转充分为准，不能着急用力。

练习次序：

将一至七式依次作完为一遍，每次应连作7遍。作完后，起身盘坐，按第八式摇转，左右各21次。(将前六图所示动作依次做完为一遍。每做此功夫时，连续做七遍完了，就坐起来按图七所示动作摇转二十一次)。

凡做此项揉腹功夫，必须集中精力，排除杂念。在放矮枕卧具上平铺席子端正身体仰卧在上面。双脚并齐。足心少许弯曲，手指轻轻揉按，缓缓移动。

照这样清晨睡醒时做功叫早课，中午做功叫午课，晚上临睡时做功叫晚课。通常每日应做早中晚三课，如果遇到事情繁忙的日子，早晚两课必须坚持。

开始做此功时，一课做三遍，三天之后一课做五遍，再过三天后一课做七遍。此揉腹功夫男女均适宜，只是孕妇不可做。

注意事项：

1、练功前一般要求解开衣裤，以直接揉摩为宜。姿势第一至第八节，以正身仰卧为主。

2、揉腹时必须凝神静虑，动作轻松、柔软、缓慢的的运动，不能用拙力，保持呼吸匀畅，切忌闭气着力。摇转上身时不可过快过急，练功后应自感轻松舒适、无疲劳感为度。

3、依次做完前七节为1度，每次可做2—3度，最后以第八节摇身毕，初练功者早晚各做一次，不可间断，只要持之以恒，必见成效。每次如认真作，大约需要三十分钟，越慢越好。倘遇有事，早晚两次必不可少。

4、练功期间，由于胃肠臑动增强等生理功能的变化，常会出现腹内作响(肠鸣音)、嗳气、腹中温热或易饥饿等现象，这属正常的练功效应，可顺其自然，无须作任何处理。

5、凡腹内患有恶性肿瘤、内脏出血、腹壁感染及妇女妊娠期间均不宜练此功。

揉腹效验：

1、腹部温热：一般认真作到第六到七遍时会感到腹部温暖，这是内气汇聚的表现。

2、胃肠蠕动有声：坚持揉腹，动作熟练后慢慢每次都会出现胃肠蠕动的感觉，有时甚至别人也能听到你肚子“汩汩”的声音，这是内气汇聚后运行通畅的表现。

3、头脑清爽愉快：认真作完揉腹保健法，会感到明显的头脑轻松，疲劳感一下子消失，因为揉腹可以使中焦气健运，清气上升，头脑轻松。

4、排除宿便：揉腹后可能出现大便黑臭、或者拉肚子、肚子疼等表现，这是内气汇聚攻冲宿疾、排出胃肠毒素的表现。

5、食欲改善：胃口变好，消化吸收功能增强。身体瘦弱者体重会增加；虚胖者身体会变的结实，肚子赘肉消失，腹部有弹性，这是元气汇聚充沛的表现。

6、面色光润、身体健壮：坚持锻炼揉腹，面色会变的越来越光彩，皮肤细嫩，身体强壮，因为长期揉腹可以使内脏血运丰富，内分泌协调，内脏元气充盛自然面色红润，身体强壮。

中医学角度看揉腹：

中医学认为，“背为阳，腹为阴。”腹部是五脏六腑所居之处，有肝、脾、胃、胆、大肠、小肠、肾、膀胱等脏器分布，因而腹部被喻为：“五脏六腑之宫城，阴阳气血之发源。”

本保健法与普通的揉腹方法不同，不仅将上脘、中脘、下脘三穴打通，而且揉法一直沉到丹田，将中焦和下焦连成一片，通过圈揉和回环晃海，横向联通足阳明胃肠、足太阳脾经、足少阴肾经、足少阳胆经、足厥阴肝经和任脉等经脉，使整个腹部的内脏得到运动。使内气迅速汇聚运行，坚持揉腹法，自能“通和上下，分理阴阳，去旧生新，充实五脏，驱外感之诸邪，清内生之百证，补不足，泻有余，消食之道，妙应无穷，有却病延年实效耳。”

现代医学角度看揉腹：

现代医学认为，揉腹可增加腹肌和肠平滑肌的血流量淋巴液循环，增加胃肠内壁肌肉的张力及淋巴系统功能，增强胃肠蠕动，增加消化液的分泌，从而加强对食物的消化，吸收和排泄，明显的改善大小肠的蠕动功能，可起到排泄作用，防止和消除便秘。从而有助于防治消化不良、胃炎、胃下垂、胃神经功能紊乱、慢性结肠炎和便秘等疾病。

另外，坚持揉腹还可迅速消除积存在腹部的脂肪，有助于防治肥胖症，因为血液大量進入腹腔，因此对高血压病、糖尿病和冠心病等疾病��有不同程度的治疗作用。

此外，揉腹可以产生的“啡肽”类物质，能够迅速缓解大脑疲劳，使人产生愉悦清爽的感觉，非常有助于脑力劳动者恢复疲劳。