bridge type
Efficacy: let the waist, abdomen and pelvis relax, so as to relax the whole body.
Step 1
Lie on your back first, open your palms naturally upward, and your feet are slightly wider than or shoulder-width.
Second step
When inhaling, lift your waist, keep your chin at a certain distance from your chest, stay for 8 beats and keep breathing naturally. Finally, slowly lower your waist and exhale to relax. Repeat five times.
Simple pelvic exercises
Efficacy: relax the muscles of lower limbs and pelvis.
Step 1
Hold hands, palms and toes quickly, open, hold, open and hold for 30 times.
Second step
Then your feet are shoulder width apart, your feet are spread out, and your toes are bent in the instep direction.
skill
To enhance the effect, lift your feet 30cm while inhaling, count to 10, then put them down and lie flat for 2 minutes.
Fish style
Efficacy: eliminate neck and shoulder stiffness and improve head fatigue.
Step 1
Lie on your back, bend your arms and forearms 90 degrees, and naturally open your feet shoulder width.
Second step
Inhale, hold out your chest, let your waist droop, lean your head on the bed, stay for 8 beats, and keep breathing naturally.
Third step
At first, lay your forearm flat and grasp the muscles between your thighs and hips with both hands.
Fourth step
Use the strength of the abdomen to slowly raise your head, look at your toes, slowly put down your back vertebrae one by one, and let your body lie flat. Repeat this action five times.
Liver and kidney function exercise
Efficacy: * * and * * liver and kidney, and help to soften pelvis.
Step 1
Lie on your back, open your hands outward, palms up, knees bent, and your feet are about twice as wide as your shoulders.
Second step
Stick the sole of your foot on the bed, press your knee down to the left, and stick your right knee on the bed surface. When your knees are pressed down to the left, keep your right shoulder flat on the bed. Stay for 8 beats, switch sides after recovery, and repeat for 3 times.
skill
If the right knee does not stick to the bed surface when pressing down, you can put your left foot on the right knee to help press down.
Foot-lifting posture
Efficacy: strengthen abdominal muscles, adjust internal organs and promote blood circulation in shoulders; * * * Lumbar vertebrae, regulating physiological abnormalities.
Step 1
Lie on your back, put your hands on your sides, bend your knees with your feet, lift your feet 90 degrees, keep your feet perpendicular to your calves and straighten your knees.
Second step
Hold the raised foot still, then lift the other foot, with both feet at 90 degrees to the ground and toes pointing to yourself. Hold this position for 20 seconds and breathe naturally. Slowly lower your feet and repeat 3 times.
Experts say
The fish-shaped bed should not be too soft, otherwise it will not hold the waist. It is suggested that you can choose the position of the bedside, or use a cushion on the ground, and the effect is better.
Help, sleep and relax,