It is also a kind of fitness exercise to rest in bed first and do some exercise in bed. We summed it up as "three types and one ginger" way to get up.
range
1 type: stretch hard.
After natural stretching, cross your hands with your fingers, put your palms on your head, straighten your toes alternately, and stretch your limbs as far as possible, gradually exerting force, taking turns left and right, about 10~20 seconds.
This action can further strengthen the contraction and breathing movement of the whole body muscles, and can accelerate waking up.
Reminder: Patients with hypertension and heart disease are only suitable for stretching gently and slowly, not too hard, not to hold their breath.
twist
The second type: twist your body left and right.
Then take the left lateral position, straighten the left lower limb, bend the right lower limb over the left leg, put it on the edge of the bed as far as possible from the left leg, stretch your arms horizontally, and twist the upper body to the right as rhythmically as possible for 10~20 times, while the right knee is as close to the left bed as possible, and the maximum twisting range is still 10 second.
Then, change the direction to the right and repeat this action.
This action can strengthen the traction of waist and neck muscles, restore the balance of muscle strength in all directions, and has positive significance for preventing or relieving low back pain and neck and back pain.
Reminder: If you already have lumbar or cervical diseases and the pain is obvious, you should adjust the range of left and right torsion according to your own feelings. Slow down, enough is enough, and you can't force it.
roll
The third type: group roll.
Finally, lie on your back and fold your body, bend over, bury your head, put your hands on your knees or hold your head, rest for 10 second, and then slowly roll up and down 10~20 times. After that, stretch again and get up.
This action can promote the balance of muscle strength in all parts and relieve fatigue.
Reminder: When holding your head with both hands, you should avoid forcibly pressing the cervical vertebra. Generally, it is more comfortable to tuck your knees in your hands. In addition, the range and speed of scrolling will also vary from person to person. People who are old or have poor flexibility need to adapt slowly, not reluctantly.
Ginger,
It is better to eat ginseng chicken soup than ginger in the morning.
Drink a cup of warm water every morning to moisten the stomach. Then wash and peel the ginger, cut it as thin as a dollar coin, put it in a bowl and cut it into four or five pieces, then rinse it with boiling water. Chew ginger slices slowly in your mouth 10~30 minutes. Don't swallow it at once. Then slowly bite the ginger slices and let the fragrance of ginger spread in your mouth.
Ginger is pungent and warm, and has the functions of relieving exterior syndrome, dispelling cold, stopping vomiting, resolving phlegm and relieving cough. It is often used to treat common cold, stomach cold, vomiting and cough due to cold phlegm. It also contains gingerol, gingerol, gingerol and other ingredients, and has antipyretic, analgesic, anti-inflammatory, sedative, hypnotic, anticonvulsant and exciting heart effects.
Reminder: Ginger is pungent and warm, which is suitable for diseases with deficiency-cold constitution or cold nature. Heat constitution or symptoms are true. Symptoms of heat or temperature must be used with caution or not.