Meridian stretching exercises

Meridian stretching is a practice linked to the age-old Chinese tradition, simple and effective for maintaining the body-mind-emotions balance. Over time, meridian stretching exercises, besides being used to keep fit, have become an integral part of shiatsu teachings. It is an activity that includes simple exercises accompanied by diaphragmatic or slow belly breathing in order to achieve the energetic rebalancing of the meridians.

This in-depth look at how to perform a sequence of simple stretches that, combined with breathing, promote rebalancing of the meridians, as well as a more relaxed and calm mind. With regular activity we keep the meridians free of stagnation, a more flexible body and better posture. Inevitably, these effects will lead to a greater awareness of our being and consequently we will respond and handle stressful situations and moments better.

What is meridian stretching?

Taking care of the Ki circulation is a well-known method in the East. For the purpose of this article, we will consider Masunaga’s stretching exercises, which follow both meridian pairs and the elements of nature.

We find this pairing of meridians and elements of nature in the 5 movements. These pairings make sense as each element expresses a quality, which is manifested in the meridian pair.

The 12 meridians and the 5 elements

There are twelve main meridians, they are specular and therefore we find them on both the right and left side of the body. To each one corresponds an internal organ or viscera from which they take their name. For each pair of meridians there is a corresponding Yin, a Yang and an element.

We will mention the path of the meridians for the purpose of performing stretching exercises, as it can be useful to visualise their path while performing the stretches.

Stretching exercises for each meridian

Let us now illustrate how to perform meridian stretching exercises, taking into consideration the pair of meridians and the element that governs them. Before we begin, and especially if you are new to this practice, it is good to remember some general rules that apply to all six exercises:

• We listen to the body. We assume a correct posture for the exercise we are about to perform.

• Let us concentrate on the breath for a few moments. Without taking in too much or too little air, we always keep fluidity in mind. The breath is slow, deep and calm.

• We try to keep the body relaxed and tension-free. As we perform each exercise, we feel the tension in those specific meridians.

When our body has adjusted to the starting position, whether standing or sitting, we can proceed with the exercise. Let us always remember that any exercise should be performed as lightly as possible, that it is not a competition and that there is no performance to be achieved. We always listen to and indulge our body.

Lung and Large Intestine

First step towards elimination

Working on this pair with meridian stretching exercises involves standing, legs slightly apart, knees soft, feet in line with the knees. We bring our arms behind our back and cross our thumbs, the other fingers remain open. Inhaling and exhaling, lower the torso forwards, bringing the forehead as close to the knees as possible. The arms are outstretched and the thumbs hooked, index fingers pointing upwards.

We should feel a tension, which from the thumbs for the Lung meridian and from the index fingers for the Large Intestine meridian, radiates up the arm to the elbow or up to the shoulders. We remain for a few breaths in this position.

Slowly the body releases tension. When we are ready, we inhale, bend our knees slightly and exhale. After a few transitional breaths we cross our thumbs and repeat the exercise.

Benefits of Lung and Large Intestine meridian stretching exercises

What does correct breathing mean? Taking in vital substances and eliminating waste. An increased supply of oxygen and KI also helps brain activities. It calms the mind, increases the expansion capacity of the chest, which relieves tension in the back shoulder-neck-head area both physically and mentally.

The state of harmony is also manifested in the related channel of the Large Intestine, whose task is to assist the activity of the lung in eliminating what is no longer needed. When these energies are in harmony, we are able to have a good relationship with the outside world and let go of that which no longer serves us, be it waste resulting from physical or mental transformations such as thoughts, ideas or beliefs that occur on a more subtle level.

Stomach – Spleen/Pancreas

The Stomach (Yang) and Spleen/Pancreas (Yin) meridians have to do with nourishment and this places them in the Earth element. Their season is late summer, a season that in the East is considered to be between late summer and early autumn.

Second step towards nutrition

We begin this exercise on our knees, feet spread out to place the buttocks on the floor. After centring ourselves well in the starting position, we place our hands on the floor near the buttocks, trying to encourage the front part of the thighs to stretch. We bring our attention to a line of tension in the upper and lateral part of the thigh where the Stomach meridian is located.

The tension we may feel in the inner thigh is from the Spleen/Pancreas meridian. If these tensions are not excessive we can move on to the next step, in which we try to move down a little more to bring the elbows to the floor. Then bend elbows, resting them on the floor behind my back, so that the stretch is more intense. If the tension is too uncomfortable, return to the previous position. It is good to remember that the body’s limit is the guide we must always follow when stretching the meridians.

Only for the most flexible

The final part involves resting your back on the floor and extending your hands over your head, keeping your knees close together without causing tension. If we have too much discomfort we can stop at one of the previous stages. Always remember that for the purpose of stretching the meridians, it is not necessary to force the body.

I take a few breaths in the position that is most comfortable for me, after a few moments, I gradually do the reverse to return to the initial posture. I stop for a moment while sitting on my feet and then stretch forward to relax my back. With my belly on my thighs and my head leaning forward I relax for a few breaths.

Benefits of Stomach – Spleen/Pancreas meridian stretching exercises

This pair of meridians is responsible for taking in nourishment and deriving energy from it. On a physical level, the stomach breaks down all substances that are ingested in order to absorb them as nutrients. Similarly, the meridians on the subtle level deal with spiritual, mental and social nourishment. Stretching exercises of these meridians help relieve tension in the neck and shoulders and improve digestion.

Heart – Small intestine

This part of the Fire element is more ethereal, deals more with the psychic and organisational sphere and concentrates in the central part of the body, in conversion and integration. Heart works to integrate the stimuli the body receives from outside and provides the responses, while Small Intestine receives food and converts it into a form that the body can utilise. The season associated with the meridians of the Heart and the Small Intestine is summer.

Third step towards discernment

Sitting on the floor with the soles of the feet in contact, the knees fall to the side and the heels are as close to the pelvis as possible. I wrap my hands around my toes, my elbows go beyond my legs to allow my upper body to bend. Inhaling, and exhaling with a movement from the pelvis, without bending my back, I bend forward. Ideally the forehead touches the toes, knees and elbows touch the floor. We go as far as our body allows without forcing the movement. After a few moments, we exhale and return to the starting position.

Benefits of Heart – Small Intestine meridian stretching exercises

These two meridians are concerned with conversion and integration. The Heart meridian integrates the stimuli from outside and processes the responses, while Small Intestine separates nourishment from the waste products and makes them available to the rest of the body. The separation between pure and impure include thoughts and emotions which do not help our wellbeing. Holding, thoughts and emotions that hurt, within oneself can be a manifestation of disharmony. A good relationship of these meridians allows us to discern between what is useful to us and what we no longer need.

Urinary Bladder – Kidney

With the element Water we arrive at the pair Urinary Bladder (Yang) – Kidney (Yin) and the maximum manifestation of Yin energy. The season is winter where everything is apparently still and processes are slow.

Fourth step towards fluidity

For stretching these meridians we sit with our back straight, legs together and stretched out in front. From this position, we inhale and with a movement starting from the pelvis, we bend forward, releasing air.

Let us flex, keeping our upper torso straight on our legs, extending our hands forward as if to touch something in front of us. After a few breaths in the position we return exhaling, let our hands rest on our thighs and relax the position.

Benefits of Bladder-Urinary Kidney meridian stretching exercises

The Urinary Bladder and Kidney meridians regulate the purification of the body together with the hormone gland system. This meridian pair is associated with fear and tension. In addition, it is the guardian of vital energy and is responsible for the purification of fluids.

Just as the nature of the Water element is characterised by fluidity, so a good balance of these meridians will be reflected in a fluid back that is free of rigidity, reactions will not be too exaggerated and there will be an absence of nervous tension. When everything flows harmoniously, we can cope with any kind of stress.

Minister of the Heart – Triple Heater

We start by sitting on the floor with our legs comfortably crossed, if we can in the lotus position, otherwise any cross-legged position that is comfortable is fine. The knees are as close to the floor as possible. The arms cross and grasp the opposite knee. Exhaling, I try to bring my forehead towards the floor with a small pull of my hands on my knees.

I bend my back and take a few breaths into the position, exhaling I return to the starting position. I change the crossing of the arms and legs and repeat the exercise. With this stretch we should feel the stretching of the middle part of the arms at the middle finger on the inside (Heart Minister) and ring finger on the outside (Triple Heater).

Benefits of Minister of the Heart – Triple Heater meridian stretching exercises

The function of this stretching exercise is to keep the heart protected. This means having the ability to respond to external stimuli with calmness and lucidity, even in moments of agitation. Balance is also about being able to enjoy moments of joy and maintaining the ability to relax and regulate body heat (cold extremities).

The Triple Heater meridian governs all transformation processes such as digestion and assimilation. Imbalances in this meridian can lead to limb stiffness, overreactions to environmental changes such as temperature and allergens. By maintaining a good balance we ensure that nutritive and protective Ki is well distributed from the centre to the peripheries of the body.

Sitting on the floor with your legs apart, bend one of them, bringing the heel toward the groin, the other remains stretched with the fingers facing upwards. Inhaling, raise your arms and interlace your fingers with your palms facing upwards. Do a small stretch upwards as if you wanted to touch the ceiling with your palms. Keeping your torso on the frontal plane as much as possible, exhale by bending laterally toward the extended leg.

To facilitate the frontal position, we look upwards. If the position of the arms feels heavy, we can leave one hand on the leg and let the other hang over the head. The tension felt on the hip makes us feel the Gall Bladder meridian, while on the inner thigh we feel the Liver meridian. After a few breaths we draw in and pause a few breaths, then change leg position and repeat on the other side.

Benefits of Biliary Bladder-Liver meridian stretching exercises

The Gall Bladder meridian has the task of planning and maintaining balance in the body and psyche. While the Liver meridian deals with order in the body processes. It is the task of this meridian pair to regulate the ability to make decisions and take responsibility. At the mental level they assist planning and the ability to see clearly.

Useful tips for meridian stretching exercices

To obtain the best benefits from meridian stretching, a daily practice of at least half an hour can greatly improve both our physical and energetic well-being.

Exercises should always be performed respecting our body’s limits, in fact it is very important to listen to ourselves. Always remember that the limit is of the moment and does not mean that the next time we do the same exercise our body will respond in the same way.

Meridian stretching exercises encompass a simple technique that anyone can perform on their own, although it is advisable at least for the first few times to follow a qualified instructor so that you understand how to perform the exercises without causing damage. So what are you waiting for to try these exercises?

Frequently Asked Questions

What is meridian stretching?

Meridian stretching is a technique related to traditional Chinese medicine, which combines slow movements combined with breathing to stretch the body’s energy meridians. The aim is to keep the flow of life energy in harmony, improving general wellbeing. It is gentle gymnastics for the body and soul.

What are the main benefits of meridian stretching?

In addition to increasing vital energy and improving flexibility, this practice contributes to longer-lasting health, relieving stress and supporting correct posture. Over time, you may notice deeper breathing and a calmer mind.

How often should I do meridian stretching exercises?

We recommend integrating meridian stretching into your daily routine. Find a time of day when you feel relaxed and dedicate even a few minutes to yourself. Listen to your body and discover the benefits of this practice.

Is meridian stretching suitable for everyone?