Maintaining digestive health requires more than dietary attention; stretching the body helps, too.
The two main meridians associated with these organs—the Foot Yangming Stomach Meridian and the Foot Taiyin Spleen Meridian—both traverse the abdominal region. The former runs downward from the head and face, passes through the chest and abdomen, and extends along the front and outer side of the legs to the toes, while the latter runs upward from the inner side of the big toe, along the inner leg, and through the abdomen and chest. As a result, the abdomen becomes a key area for stretching these meridians.
With this in mind, this routine combines abdominal stretching, muscle strengthening, and torso-twisting movements. TCM posits that “the spleen governs the muscles,” implying a close relationship between spleen function and muscle nourishment and activity. Thus, stretching and activating muscles help to nourish the spleen and stomach from a meridian perspective, while twisting movements further engage the abdomen and torso.
Follow me through the routine below to complete an 11-minute digestive meridian stretch.
1. Cobra Stretch
Step 1: Lie face down on the floor with your hands placed at your sides.
Step 2: Exhale and use your hands to push your upper body upward; hold for a few seconds, then repeat the movement.
2. Superman Arm Pullback Hold
Step 1: Lie face down with your legs straight and your arms bent at your sides in a “W” shape.
Step 2: Slowly lift your arms and legs off the ground until you feel your lower back muscles contract; simultaneously engage your glutes, core, and upper back muscles, and hold for 40 seconds.
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3. Prone Leg Raise Hold
Step 1: Lie face down with your legs straight and your arms either beneath your forehead or extended forward.
Step 2: Inhale and slowly lift your legs off the ground while engaging your glutes, core, and upper back muscles. Hold for 40 seconds.
4. Supine Butterfly Open and Close
Step 1: Sit with your knees bent and the soles of your feet touching; slowly lie back.
Step 2: Inhale to lengthen your spine and engage your core, keeping your back straight. Press your knees outward and down toward the floor, then bring them together until they touch.
5. Knee Hug Stretch
Step 1: Lie on your back and use your hands to pull your knees toward your body.
6. Bent-Knee Windshield Wipers
Step 1: Lie on your back with your knees and hips bent at 90-degree angles and your arms extended out to the sides.
Step 2: Rotate your knees to the left until they touch the floor, then rotate them to the right until they touch the floor; repeat the movement back and forth.
7. Straight-Leg Windshield Wipers
Step 1: Lie on your back with legs straight and raised to a 90-degree angle relative to your torso; extend your arms straight out to the sides (180 degrees).
Step 2: Rotate your legs to the left until they touch the floor, then rotate them to the right until they touch the floor; repeat the movement back and forth.
8. Seated Torso Twist
Step 1: Sit cross-legged with your left hand on your right knee. Lean forward and to the right, rotate your torso to the right while looking back over your right shoulder, then return to the center after a few seconds.
Step 2: Place your right hand on your left knee. Lean forward and to the left, rotate your torso to the left while looking back over your left shoulder, then return to the center after a few seconds.
9. Single-Leg Hip Rotation–Right
Step 1: Sit with your right leg extended (knee facing up) and your left leg bent.
Step 2: Rotate your right leg so the knee faces forward; repeat several times.
10. Single-Leg Hip Rotation–Left
Step 1: Sit with your left leg extended (knee facing up) and your right leg bent.
Step 2: Rotate your left leg so the knee faces forward; repeat several times.
11. Kneeling Thoracic Spine Rotation
Step 1: Start on your hands and knees with your hands under your shoulders and your knees under your hips; gaze at the floor.
Step 2: Reach your right arm underneath your left arm, bringing your right shoulder toward the floor. Rotate your torso to the left and extend your left arm upward. Keep your pelvis as still as possible, rotating only the thoracic spine; hold for a few seconds, then return to the starting position. Repeat on the other side.
