The Chinese believe that the kidneys are vitality important for good health. If we lose kidney energy then it cannot be replaced so pay extra attention to keeping this area warm! A Chinese Chi Kung master will always say one of the most important things to do every day, preferable on waking, is the kidney rub.
After sleep our kidneys require a wake up call to rid the body of the night’s toxins through urination. You can do this standing or sitting but you may have to adjust your movement according to the flexibility of your shoulders and arms. If you can only do one arm at a time then that’s fine.
Put your arms behind you with the back of your hands on your lower back in a V shape. All you do now is move your V shaped hands upwards and as you do so your hands will separate and as you come back down your fingers will come together again.
Do this 49 times. Why 49? I’m not quite sure but there will be some health reason why this ancient study of Chi Kung has promoted this exact number! My feeling though is, do what you can as often as you can.