1, comb your fingers for one minute.
Every morning and evening, use a comb along the meridian direction, starting from the middle of the forehead, with even force, first comb the hair, pillow and neck, and then comb the sides, not too fast. It can massage and stimulate cerebral cortex, eliminate cerebral cortex tension, promote metabolism, and improve and improve head blood circulation.
2. Wipe your face and knock your teeth for one minute.
On your back, warm your hands and wipe your face about 20 times. At the same time, the saliva can be swallowed slowly with 36 bites, and the upper and lower gums and the inner and outer gums can be licked several times with the tongue. It can improve facial microcirculation, reduce facial and neck wrinkles, strengthen teeth and brain.
3. Gently rub the screw for one minute.
There are many acupoints in both ears, and daily massage can dredge meridians, run qi and blood, and regulate viscera function. Pinch the upper part of the ear with your thumb and forefinger, and then lift it up until it is congested and hot. Then press and knead the helix up and down with your thumb and forefinger to make it warm, and then pull the ear outward.
4. Turn your eyes for one minute.
Close your eyes, turn your eyes from right to left and then from left to right for 5 times, then suddenly open your eyes, stand or sit still, and look at left, right, upper right corner, upper left corner, lower right corner and lower left corner with your eyes for 5 times, which can exercise eye muscles and improve the flexibility of optic nerve.
5. Stretch and bend your limbs for one minute.
Lie flat, tilt your head slightly back, stretch and bend your feet and hands, and open the stiff joints after a night's sleep. Through the stretching and flexion of limbs, the blood remaining in limbs quickly returns to the heart, providing sufficient oxygen and blood for the heart and brain system, preventing acute and chronic cardiovascular and cerebrovascular diseases, and enhancing the flexibility of joints of limbs.
6. Rub your chest and abdomen for one minute.
Lie flat on the bed and rub the chest and ribs with the palms of your hands from top to bottom and from outside to inside to achieve the effect of expanding the chest and regulating qi. Knead hands and palms alternately clockwise, 20 times each, which is helpful to improve the function of various viscera. Sticking navel regularly can strengthen the brain, tonify the kidney, help digestion, soothe the nerves and reduce qi, and induce diuresis to relieve constipation.
7, abdomen and anus for one minute each.
Abdomen in, exhale slowly, and consciously lift the anus upward. When the air in the lungs exhales as much as possible, hold your breath, keep lifting your anus for 3 seconds, then relax all over, let the air enter the lungs naturally, rest for 3 seconds, and then repeat the above actions; Try to lift your anus when inhaling, then relax all over and let the air in your lungs exhale naturally.
8. Step on your ankle for one minute.
Lie on your back and rub the soles of your feet alternately to make them feel warm. After pedaling the soles of the feet, it can promote the blood circulation of the whole body, and has the effects of activating meridians and strengthening the spleen and stomach. Yongquan point in the center of the sole of the foot is the starting point of the kidney meridian of foot shaoyin, which has the functions of "calming the heart, calming the nerves, refreshing the brain, inducing resuscitation, consolidating the foundation and benefiting qi".
9. Turn left and right for one minute.
Turn over gently in bed. When turning over, the shoulders, hips and waist of the human body move at the same time, which can make the muscles of the spine and back fully move, relieve the stiffness of the back muscles, coordinate muscle activities and enhance muscle strength for a long time.
10, get up correctly for one minute.
After the above actions, you can get up and get out of bed slowly; The correct posture of getting up is to change your body from a recumbent position to a semi-recumbent position, then slowly turn around, sit on the bed with your hips and thighs, support the bed surface with your hands, and droop your calves, then go down to the ground and stand up straight, slowly tightening the muscles of your head and neck.
This is an effective way to keep fit before going to bed at night. Female friends try it quickly, and they will have a good sleep quality when they are finished.