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Regulating the Spleen and Stomach with Single Arm Lifting

This exercise is the third section of the famous Qigong routine known as Ba Duan Jin (八段锦), or the Eight Pieces of Brocade. It is specifically designed to regulate the functions of the Spleen and Stomach, which are the primary organs of digestion in Traditional Chinese Medicine (TCM).

Method

Starting Position:

• Stand with your feet shoulder-width apart.

Movement (Left Side):

1. Slowly raise your left palm upward. The left arm externally rotates as it passes in front of your face.

2. Continue raising the arm, internally rotating it until it is to the upper left of your head. The elbow should be slightly bent, with the force extending to the root of the palm. The palm faces upward, and the fingers point to the right.

3. Simultaneously, the right palm lifts slightly and then, with an internal rotation of the arm, presses down beside the right hip. The elbow is slightly bent, with the force also extending to the root of the palm. The palm faces downward, and the fingers point forward. Pause briefly in this stretched position, looking straight ahead.

Transition:

1. Relax your waist and sink your hips, slowly lowering your center of gravity and slightly bending your knees.

2. At the same time, the left arm bends at the elbow and externally rotates, lowering the left palm in front of your face until it reaches the front of your abdomen, palm up.

3. The right arm externally rotates, and the right palm scoops upward to a position in front of the abdomen. The fingertips of both hands point toward each other, about 10 centimeters apart, with both palms facing up. Gaze forward.

Movement (Right Side):

• The movement on the right side is the same as the left, but in the opposite direction (raise the right arm, press down with the left).

Repetition and Finishing:

• Repeat the entire sequence, alternating left and right, for three to five repetitions on each side.

• After the final repetition (ending with the right arm up), lower the right arm down to the abdomen as described in the transition. Then, let both hands relax and return to your sides.

Efficacy

In Traditional Chinese Medicine, there is a saying: “When the stomach is not in harmony, sleep will be restless”

• Addressing Stomach Disharmony: When the Qi of the Yangming meridian (which includes the Stomach channel) flows upward instead of its natural downward direction, it leads to “stomach disharmony.” This can cause sleep disturbances. Many people who suffer from insomnia also experience other symptoms of stomach disharmony, such as poor appetite, abdominal fullness and bloating, chest tightness, belching, nausea, acid reflux, and irregular bowel movements.

• Strengthening Spleen and Stomach: Therefore, any effective treatment for this type of insomnia, whether it involves medication or exercise, must address the Spleen and Stomach. The “single arm lifting” motion, with one hand pushing up and the other pressing down, creates a gentle but powerful stretch through the abdominal cavity. This action stimulates the meridians of the Spleen and Stomach, helping to regulate their function, promote the proper downward flow of Stomach Qi, and thereby strengthen the Spleen and harmonize the Stomach.