Step 1: Stretch and warm up from the shoulders, neck and back.

Stand up straight, find a towel, palm down, grab both ends of the towel (shoulder width), slowly raise your arm over your head and continue to carry it until you reach the limit.

Stretching can stretch the spine and relieve back fatigue.

Straighten your legs forward and close together, tighten them, with your toes facing away from your body (feel the calf stretching) and your heels on the ground. At the same time, your hands are interlocked with your fingers crossed, your palms are facing the sky, your arms are straight, and you can stretch up as far as possible to find the feeling that your spine is pulled open.

Hold this position 10 second, and relax before doing it.

Lift your shoulders, relax your arms and protect your shoulders and neck.

Stand up straight, lift your shoulders and feel the swelling and stretching of your shoulders. Keep this feeling 15 second, relax your shoulders and do it again.

Pull up your arms to exercise your shoulders and neck.

Stand up straight, put your feet together, tighten your body, lift your hands naturally, cross your arms after lifting, and turn your wrists so that your palms are relatively closed. Keep this stretching action 10 second, and relax. In the process of stretching, you will feel the pain point in your shoulder, neck and back.

Matters needing attention

This is a simple stretching exercise. Adjust the action to the anchor point where you feel "moderately tight" and keep this stretching posture. Breathe slowly and rhythmically. Don't hold your breath when stretching.

If you find that the stretching posture hinders your natural breathing, it is not really relaxing. Remember to move your body back a little and resume normal breathing. All stretching exercises should follow this principle.

Step 2: shift the center of gravity to your waist and abdomen.

Impact Tian Dan for 5 minutes to increase internal force.

Hit the door frame with your stomach, stand in front of the door frame with your feet slightly apart, with your stomach away from the door frame 15 cm, and then hit the door frame with your navel. It should be rhythmic, not too heavy or too painful

Relax when hitting the ball, don't hold your breath and don't tighten your muscles. "Bump" for 5 minutes every day can increase internal strength and keep fit.

Matters needing attention

There are three kinds of people who are forbidden to hit the abdomen:

1, pregnant women and patients undergoing major abdominal surgery;

2. People with acute abdomen, abdominal mass or bleeding focus;

3. People who feel uncomfortable after hitting the abdomen are people who have doubts about this law.

Shake the stomach to promote digestion, thin waist and abdomen.

Lie flat or sit up straight, cross your hands, put your palms flat on your navel, relax your abdomen, don't hold your breath, and swing your arms rhythmically 1 min.

In the morning and evening, abdominal breathing spits out the old and absorbs the new, calming the nerves and improving intelligence.

Sit up and relax. Inhale evenly through your nose and your lower abdomen will bulge. Ideas can slowly reach the abdomen (lower abdomen) with the breath. Exhale evenly through the mouth, the abdominal muscles contract and the lower abdomen recovers. It is best to breathe 100 times every morning and evening.

Climb and rub the abdomen after meals to promote blood circulation and strengthen gastrointestinal function.

Half an hour after dinner, take more than 100 steps and rub your stomach.

The way to massage the abdomen is to gently push the abdomen repeatedly from top to bottom (from the top of the stomach to the lower abdomen) with both hands.

After eating, rub your stomach with your hands and take a few hundred steps. Eating stomach can cure all diseases. Massage the abdomen after meals, promote gastrointestinal peristalsis and abdominal blood circulation, help to enhance gastrointestinal function, adjust the function of central nervous system, and play a role in fitness and disease prevention.

Step 3: Watch your hands.

Roll Houxi point to relieve soreness and stay away from presbyopia.

If you are sitting in front of a computer, you can put this part of Houxi point on the edge of the table and use your wrist to drive your hands to roll back and forth easily.

During the rolling process, there will be a slight pain. Persistence has a very, very good curative effect on cervical vertebrae and lumbar vertebrae, and is also good for protecting eyesight.

Clap your hands and nourish your heart

Clapping your hands naturally can nourish and protect your heart. Clap your hands in the morning or at 7-9 pm. Even if it's only three or five minutes, ten minutes is fine.

Clapping your hands can activate the protectors of your heart-pericardium meridian and heart meridian, enrich your heart, purge heart fire, accelerate the metabolism of toxins in the body, and prevent chest tightness and chest pain.

Make a fist and nourish the heart

Sit up straight, put your arms on your legs naturally, breathe evenly, then make a fist with both hands, relax when inhaling, and clench when exhaling, which can be done for 6 times in a row.

Step 4: Care about your legs and feet.

Roll the soles of your feet to relieve shoulder pain.

Buy a rolling pin and always roll it back and forth under your feet every day 10~ 15 minutes.

If you feel pain and particles in the corresponding position of your shoulder and neck, when the particles disperse, the pain in your shoulder and neck will also disperse accordingly. Stick to it and you can lose weight.

Yoga butterfly promotes blood circulation and relieves bone pain.

Legs bent, feet opposite. Grasp your toes with both hands, open your knees to both sides, stick them to the ground as much as possible, keep your waist straight, and vibrate your knees rhythmically to the floor. One day 10 minute.

One leg supplements the liver and kidney.

Straighten your legs apart, hook your toes back, hold your toes with your hands and press down slowly.

Matters needing attention

When practicing, you don't have to deliberately pursue the feeling of sticking your body to your leg, just stretch the big tendon behind your leg.

Toe hook bladder meridian detoxification

Straighten your legs together, hook your toes back, hold your toes with your hands and press down slowly. This is a method to help the bladder channel to detoxify, and it takes at least 15~30 minutes.

The more you can't reach it, the more toxins you accumulate, as long as the big tendon on the back of your thigh feels stretched.

Turn your ankle to be strong.

Turn each foot clockwise 9 times, counterclockwise 9 times, and then change feet. Move slowly to the limit.

Step 5: Start caring for your face and hair.

Rub your face to wake up your skin.

Rub your hands and heat them, dry your face and rub your face 60 times. Don't pull the facial skin hard, but rub it gently with your palm.

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