Thrusting the Fists

Thrusting the Fists and Making the Eyes Glare to Enhance Strength

Traditional movement name, not a medical claim.

Standing version

Make soft fists at the waist. Extend one fist slowly at chest height, open the hand on return, and alternate without snapping the elbow.

Sit tall and use the same slow punch. Keep the jaw, shoulders, and gaze alert but relaxed.

Move slowly, keep the joints soft, and let your breathing stay natural.

Do not force the range, lock a joint, move quickly, or hold your breath.

Stop with pain, pressure, unusual shortness of breath, or dizziness.

Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
Pain is a stop sign. Stop with burning, pressure, or sharp pain; normal muscle tiredness is different from pain.
For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat; use a stable book support if needed.
For every standing or balance movement keep a fixed support within one arm's reach.
Never hold your breath. Breathe with the movement and return to normal breathing when effort rises.
If you feel dizzy, sit down, wait one minute, and end the session for that day.
Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
This programme is not medical treatment and does not replace physiotherapy.

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Educational movement guide; not medical treatment or physiotherapy.