Stomach（胃經）- Spleen（脾經）

Chuen T L, 6 June, 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 Stomach（胃經）and Spleen（脾經）. They balance each other and should be done as a set.

1 Stomach（胃經）

1 Start position
  • Lie on the floor and place one foot in an ~45 degre angle outside – with the knee bent. Place the other foot on top of the knee. In the picture below the left leg will be stretched.
2 Contract muscles
  • Push the left knee outwards towards the left to contract the lateral quads (the outside-front thigh muscle).
Touch your target muscles with your left hand to ensure you are able to contract the muscles.
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 overcome the force of the left leg and push the knee towards the ground in a gradual and slow motion while maintaining the contraction in your left thigh.
  • Breathe out slowly as you go through the stretch.
The left foot can stay in place or be adjusted to suit your range-of-motion.
It is very difficult to bring the knee all the way to the floor without arching the lower back – remember that is not the main purpose of the stretch!
Only go as far as you can maintain the contraction of your target muscles or once your lower back starts to arch.
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 leg as a weight.
The lateral quad muscles are usually weak, so 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 Spleen（脾經）

1 Start position
  • Stand with your legs wide apart and bend forward to grab your legs. You can have the knees straight or slightly bend. Both legs are stretched at the same time.
2 Contract muscles
  • Keep your feet planted on the floor and push both legs towards the centre as if you want to lift your upper body up with your legs muscles. You should feel your inner hamstrings contract.
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 arms to pull your body downwards against the contracted thigh muscles.
  • Breathe out slowly as you go through the 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 by holding down your body with your arms.
  • Repeat the stretch for about five times.
Remember to breathe!

2.2 Pictures