Four cost-effective ways to nourish your kidneys and protect your waist

　　1. Hold firmly

　　Put your thumb in the palm of your hand, with the fingertips at the root of your ring finger (fourth finger), then flex the other four fingers and use a little force to hold your thumb firmly, like holding a treasure.

　　Holding it firmly can keep the essence and spirit in the body. You can hold it firmly when walking, riding in a car, chatting, or watching TV.

　　2. Heel raise and foot lift

　　When raising your heels, grab the ground with your five toes, bring your legs together, lift your anus and retract your abdomen, sink your shoulders, raise your neck and erect your spine, and Bai Hui will lead you.； When you push your feet downward, relax your body, gently clench your teeth, first slowly drop halfway, and then lightly shake the ground.

　　Heel raises can stretch the bladder meridian and kidney meridian in the lower back and legs, and gentle vibrations on the ground can also massage the internal organs.

　　3. Walk with your heels

　　Take long strides, heels first, without bending your knees. When you step forward with your legs, straighten your toes as if you were kicking a ball ； When the front foot lands on the ground, stand on tiptoes of the back foot.

　　Landing with your heels first actually stimulates the "Kidney Meridian" acupoint. Regular walking in this way can effectively prevent and treat osteoporosis.

　　4. Rub the kidneys

　　Sit on the edge of the bed with your legs together, rub your palms together until they feel warm, press them on your back and waist, and massage the kidney acupoints on your back up and down until you feel hot.

　　It can be used once in the morning and evening, about 200 times each time, to nourish the kidneys and absorb qi.