Gallbladder（膽經）- Liver（肝經）

Chuen T L, 25 April, 2018
Note: Please consult your doctor if you think the exercises are not suitable for you and be aware that I cannot take responsibility for you trying out any of the exercises.

Here are two lower body resistance stretches for the TCM meridian pair Gallbladder（膽經）and Liver（肝經）. They balance each other and should be done as a set.

1 Gallbladder（膽經）

1.1 Description

1 Start position
  • Lie on the floor and bend the right leg. Put the left foot on the right knee. The left leg will be stretched.
2 Contract muscles
  • Push the knee and ankle of your left foot away from your body to contract the outside of your thigh.
Touch your target muscle and ensure you are able to contract the muscle.
You don't have to contract with full strength. The more strength you use, the more physical change you can achieve, but the faster you will exhaust yourself.
  • Maintain the muscles contracted to start the stretch.
  • Now take a breath in as you're about to start the stretch.
3 Stretch contracted muscles
  • Use your right leg to push against your left ankle and bring it towards your body in a slow and gradual motion.
  • Breathe out slowly as you go through the stretch.
Grab the knee and ankle of your left leg with your hands and use your arms to help you stretch.
Only go as far as you can maintain the contraction of your target muscles.
4 End Position
  • When returning to the starting position you can optionally strengthen the target muscle group by slowing down the movement with your other knee and arms.
When the target muscles are weak, it is advisable to strengthen them as well in order to get a good stretch.
Repeat the stretch for about five times each side.
Remember to breathe!

1.2 Pictures

2 Liver（肝經）

2.1 Description

1 Start position
  • Stand with the feet wide apart and bend towards the left side. The left leg will be stretched.
If you have knee problems, don't let your knee go beyond your foot.
2 Contract muscles
  • Keep both feet planted on the ground and squeeze the left thigh towards the other to contract the inside of your thigh.
It can be hard to contract the inner thigh muscles. Touch and feel them to ensure you are able to contract them.
You don't have to contract with full strength. The more strength you use, the more physical change you can achieve, but the faster you will exhaust yourself.
  • Maintain the muscles contracted to start the stretch.
  • Now take a breath in as you're about to start the stretch.
3 Stretch contracted muscles
  • Move your body towards the other leg in a slow and gradual motion to stretch the inner thigh muscle.
  • Breathe out slowly as you go through the stretch.
Keep touching the inner thigh while you move to ensure the muscles remain contracted.
4 End Position
  • When returning to the starting position you can optionally strengthen the target muscle group by slowing down the movement.
When the target muscles are weak, it is advisable to strengthen them as well in order to get a good stretch.
Repeat the stretch for about five times each side.
Remember to breathe!

2.2 Pictures