Qigong For PTS by Jeffrey Smoley - HTML preview
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Form 4: Rubbing Lower Back
Strip to waist and sit upright with legs bent, right calf over the left and sole facing obliquely upward.
Rub palms together until they are warm and place them on your sides with thumbs pointing forward and fingers pointing obliquely downward. Rub hands up and down at least 36 times against both sides of spinal cord. Put on your garment and place left palm below navel, right palm on back of left hand. Breathe gentle and imagine a flame in your heart spreading down to the region below the navel. You feel warm all over.
Form 5: Twisting the Torso to the Side
Sit as in Form 4 with right hand on hip and left palm on abdomen above navel, eyes looking straight ahead. Turn left shoulder forward and right shoulder backward, and then return to original position. Repeat 36 times, turning head together with shoulders.