第四式 五劳七伤往后瞧

一、第四式 动作分解 ：Step-by-StepDescription of Routine4

动作一：接上式。两腿徐缓挺膝伸直;同时，两臂伸直，掌心向后，指尖向下，目视前方(图28 )。然后上动不停。两臂充分外旋，掌心向外;头向左后转，动作略停;目视左斜后方(图29 )。

Movement1（Figure 28）：(Continue from the previous routine)Straighten the knees slowly to stand up straight，with the feet apart．Straighten the arms，with the palms facing back and the fingers pointing down．Look straight ahead[Fig.28]．

Continue to turn the arms fully outward，with the palms out．Turn the head left to the back．Pause in this position，looking back to the left[Fig.29].

                      

         图28 Fig．28                                               图29 Fig．29

动作二：松腰沉髋，身体重心缓缓下降;两腿膝关节微屈;同时，两臂内旋按于髋旁，掌心向下，指尖向前;目视前方(图30 )。

Movement2 Relax the waist and hips．Move the body weight slowly downward，the knees slightly bent．Turn the arms inward，press the palms down at the sides，with the fingers pointing forward.Look straight ahead[Fig．30]．

                                                        图30 Fig．30

动作三：同动作，惟左右相反(图31、图32 )。

Movement3（Figure 23）：Same as movement 1，but in the reverse direction[Figs31—32]．

                                 

              图31   Fig．31                                              图32 Fig．32 

动作四：同动作二(图33 )。

Movement4（Figure 23）：Same as movement 2[Fig．33]．

本式一左一右为1遍，共做3遍。

This routine should be done three times each，left and right．

                                                        图33   Fig．33

第3遍最后一动时，两腿膝关节微屈;同时，两掌捧于腹前，指尖相对，掌心向上;目视前方(图34 )。Slightly bend the knees during the final repetition，and move the hands to a position in front of the abdomen，palms up and fingers pointing to each other．Look straight ahead[Fig．34]．

                                                          图34 Fig．34

二、动作要点 key points

1. 头向上顶，肩向下沉。

   Keep the head ereet and high, and the shoulders down.

2. 转头不转体，旋臂，两肩后张。

   When turning the head, do not turn the upper body. When turning the arms, pull back the shoulders.

三、易犯错误 Common mistakes

上体后仰，转头与旋臂不充分或转头速度过快。

Upper body tilted back, head and arms not turned enough or the head turning too quickly.

四、纠正方法 Corrections

下颏内收，转头与旋臂幅度宜大,速度均匀。

Pull in the chin, and make sure to turn the head and arms to the required extent.

五、功理与作用 Functions and effects

1. “五劳”指心、肝、脾、肺、肾五脏劳损;“七伤”指喜、怒、悲、忧、恐、惊、思七情伤害。本式动作通过上肢伸直外旋扭转的静力牵张作用，可以扩张牵拉胸腔、腹腔内的脏腑。

   This routine is good for combating disorders related to the heart, liver, spleen, lungs and kidneys, as well as stress resulting from anger, grief, worry and fear,which harm one's health from the inside. The stretching movements help to exercise the organs in the chest and abdominal cavities.

2. 本式动作中往后瞧的转头动作，可刺激颈部大椎穴，达到防治“五劳七伤”的目的。

   Looking backwards stimulates such points as Dazhui on the neck and Shuxue along the spine, enhancing their prevention and healing effects.

3. 可增加颈部及肩关节周围参与运动肌群的收缩力，增加颈部运动幅度，活动眼肌，预防眼肌疲劳以及肩、颈与背部等疾患。同时，改善颈部及脑部血液循环，有助于解除中枢神经系统疲劳。

   The routine also helps to improve the pulling strength of the muscle groups of the neck and shoulders,improves the movements of the neck and the muscles around the eyes,thus preventing fatigue of the eye muscles, and diseases and injuries of the shoulders, neck and back. In addition, it improves the circulation of the blood around the neck and brain, so as to disburden the central nervous system.