From Premature Ejaculation to Courageous Action: 7 Exercises

1. Waist Massage
Rub your hands until warm, then press the palms firmly against the sides of your lower back along the spine. Rub back and forth in a straight line on both sides of the waist, one up and one down counts as one repetition. Continue rubbing for 100 repetitions. This method helps to promote qi flow and invigorate blood.

2. Hand Climbing to Feet Method
This method originates from the "Climb to Strengthen Kidneys and Waist" technique in the "Eight Brocade" (Ba Duan Jin). It not only effectively unblocks the bladder but also exercises the spine and strengthens the kidneys.

3. Standing Posture
1. Stand with feet shoulder-width apart.
2. Bring hands together in front of the abdomen, bend the knees, and lower the center of gravity. Open the knees to the sides.
3. Keep the chest slightly in, straighten the back, and slightly arch the waist and back. Regular practice can help to boost kidney energy.

4. Heel Raising and Foot Tapping
When raising heels, press the five toes into the ground, keep legs together, tighten the anus and abdomen, and relax the shoulders. Keep the spine upright and the head lifted. When tapping the feet downward, relax the body, gently clench the teeth, and slowly lower the body halfway, then lightly vibrate the ground.

5. Standing on One Leg (Golden Rooster Stands on One Leg)
This exercise requires focusing the mind on the soles of the feet. Qi and blood will be directed from the heart to the feet, which can enhance blood circulation in the lower limbs and clear waste from the kidney meridian, strengthening and tonifying the kidneys. Standing daily is beneficial for the waist and back as well.

6. Heel Tendon Walking
Take a big step forward, land on the heel first without bending the knees. When stepping, keep the toes straight, as if kicking a ball. When the front foot lands, lift the toes of the back foot. Walking on the heels stimulates the acupuncture points along the kidney meridian.

7. Swimming
Swimming is a full-body exercise that trains all muscles and enhances endurance. For men with kidney deficiency, swimming is a gentle yet effective way to exercise.