First, get up.
After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.
Second, the head activity.
Take the head as the pen tip, shake your head and write the word "Shou". Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.
Third, chest expansion activities
Stand in the same posture, legs slightly bent, arms horizontally bent forward through the chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend your legs and extend your legs once, bend your arms flat on your chest, then vibrate once (fist down), and then retract. The time is about 1 minute.
Fourth, cross your palms.
Stand still, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, the opening range is suitable for your nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
5. Draw a circle with two palms.
Palm relative to about 10 cm. Keep this distance, the height of the palm is equal to the belt, and the distance between the palms remains the same. Then the upper arm drives the arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then turn right and continue as mentioned above, and draw a circle 20 times in both positive and negative directions.
Do exercise to get rid of scapulohumeral periarthritis.
First, the scapula adduction movement.
When the patient is sitting or standing, first relax the shoulders, then gradually push the shoulder blades inward and downward to make them close together, and don't shrug when exercising.
Second, the pendulum moves. Sit or stand, relax your shoulders, take a mineral water bottle in your hand, and then swing back and forth, from small to large, relax your shoulder joints.
Third, stick movement. The patient can lie flat, palm up, hold both ends of the stick, then gradually lift it up to the limit angle, stay for about 10 second and then slowly put it down; Hold both ends of the stick with your palm up, then bend your elbow 90 degrees, then gradually move the stick to the joint with a limited angle, stay for about 10 second, and then slowly relax.
Fourth, shoulder abduction. Patients can take a sitting posture, relax their shoulders, put the arm with limited joints on the table, bend the elbow 90 degrees, and then gradually lift the forearm upward until it reaches a limited angle, stay for about 10 second, and then slowly put it down. Note that you must wait until the first three exercises are over before doing this exercise.
You can learn to do "five exercises" through health preservation.
Breathing exercises:
Sit in a chair, close your eyes and put your legs together. Put one hand on the thigh and the other hand on the abdomen, close the jaw and straighten the spine. Inhale through the nose, forcibly expand the throat and chest, so that the gas fills the chest and abdomen and makes the stomach bulge; Then relax your chin and exhale slowly through your mouth. When exhaling, exhale slowly, twice as long as when inhaling. At the same time, relax your chest and let your stomach deflate gradually. After exhaling, hold your breath for 2 seconds. Do it 3 to 6 times in a row, mainly abdominal breathing.
Efficacy: make the mood stable and happy, and feel comfortable; Improve pulmonary circulation, renew lung residual capacity and strengthen respiratory muscles.
Head fuck:
Keep your shoulders balanced, your back and abdomen straight, and your hands droop naturally. Stick the palm of your right hand on your left ear. Turn your head to the right and keep your left shoulder straight back for 5 seconds. Relax your head, recover, take a deep breath and exhale. Do 1 to 3 times to relieve pressure; Do 3 to 6 times left and right to enhance physical strength; Do 8 to 12 times left and right, shape and burn fat.
Efficacy: dilate carotid artery, increase cerebral blood flow, make the brain get more oxygen and improve cerebral blood circulation. Helps to relax neck and back muscles and reduce fatigue.
Ear movement: hold the ear with both hands and pull the ear up, down, outside and back 6 times; The earlobe is pulled down 6 times; Then the index finger of both hands moves the auricle forward to block the sound 1 sec, then releases it, and then moves the auricle backward, and repeats 6 times.
Efficacy: Modern research shows that the external ear is related to "depression". The passive movement of the external ear can make the meridians of the whole body run through, directly promote the functions of various organs, improve metabolism and cheer up the mood.
Waist and abdominal exercises:
Feet shoulder width apart, neck straight. Raise your hands to your chest, overlap or stretch forward, straighten your waist, close your chin, keep your back straight, and slowly bend your knees and hips as if you were sitting in a chair. Don't bend your knees before your toes. Stop when you touch the chair. Keep your neck and back as straight as possible for 1 sec, and then stand up. Do it three times in a row. The focus is on the waist and abdomen. The neck and back are required to be as straight as possible, and the feet should stand firm.
Efficacy: prevent and treat backache and improve the vitality of spine and waist; Enhance gastrointestinal function and improve sexual activity; Increase blood flow to the brain and legs and feet.
Waist and leg exercises:
Sit in the chair face forward, with your feet together, your upper body straight and close to the back of the chair, hold the chair surface or both ends of the handle tightly with your hands down, put your legs together on your chest 10 seconds, and then put them down. Do it six times in a row
Efficacy: mobilize the deep muscle strength of abdominal muscles, shoulder and back muscles and lumbar muscles, and increase coordination. Eliminate visceral congestion and increase visceral blood flow.