Stretching exercises stretch the spine, relieve back fatigue, straighten your legs forward and close together, tighten them, hook your toes in the direction of your body (feel your calves stretched), and push your heels to the ground.
At the same time, cross your hands and interlock your fingers, palms up to the sky, arms straight, and stretch upward 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 and relax your arms-protect your shoulders and neck, stand up straight, lift your shoulders and feel the stretching of your shoulders. Keep this feeling 15 second, relax your shoulders and do it again.
Pull your arms up-exercise your shoulders and neck upright, put your feet together, tighten your whole body, raise 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.
Note: 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.
Step 2: Shift the center of gravity to your waist and abdomen and hit Dantian for 5 minutes to increase internal force. Hit the door frame with your abdomen and separate your feet slightly. Stand in front of the door frame with your stomach 15 cm away from the door frame, and then your navel hits the door frame. Have a sense of rhythm, not too heavy and 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.
Precautions There are three types of people who are prohibited from hitting 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-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.
Abdominal breathing in the morning and evening-soothe the nerves and increase wisdom, 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.
Crawl and rub the abdomen after meals, promote blood circulation and strengthen gastrointestinal function. After half an hour, crawl and rub your abdomen for more than 100 steps.
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: Pay attention to rolling Houxi point with both hands to relieve pain and stay away from presbyopia. If you are sitting in front of the computer, you can put your hand on the back stream 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-clap your hands naturally and simply to 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-sit up straight, put your arms on your legs naturally, breathe evenly, then make a fist with both hands, relax when inhaling, and hold it tightly 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 roll it back and forth frequently under your feet every day 10~ 15 minutes.
If you feel pain and particles in the corresponding position of the shoulder and neck, the pain in the shoulder and neck will be dispersed accordingly until the particles are dispersed. Stick to it and you can lose weight.
Yoga butterfly-promoting blood circulation and relieving 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 tonifies the liver and kidney, straighten your legs apart, hook your toes backwards, grab your toes with both hands and slowly press down on your body.
Precautions When practicing, you don't have to deliberately pursue the feeling of your body sticking to your leg, just stretch the big tendon behind your leg.
Toe hook-bladder channel detoxification legs straight together, toe hook, hands holding toes, body slowly down. 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 ankles-turn each foot clockwise 9 times, counterclockwise 9 times, and then change your feet. Move slowly to the limit.