Fan Dehui, director of the Department of Acupuncture and Rehabilitation of Guangdong Second Hospital of Traditional Chinese Medicine, pointed out that when joints are not stretched, it is easy to cause joint compression and small dislocation in daily life, which is what doctors often call joint disorder. Long-term joint disorder will lead to joint degeneration.
Fan Dehui said that Chinese medicine believes that when people wake up from sleep, the yang in the body must first rise and be stimulated. The yang of the elderly is relatively weak and the excitation time is slow. Therefore, the following actions can be taken to stimulate yang, stretch the spine and refresh the mind.
This set of exercises is stretching around the spine. You can do it in bed when you wake up in the morning. It only takes five to ten minutes. It is very suitable for waking up when you want to wake up every day, and you don't want to get up. Just a few actions can awaken the vitality of the day. Details are as follows:
1. Beat the gallbladder meridian
The gallbladder meridian is an important meridian that dominates the balance of yin and yang in human body. When you wake up in the morning, your body is still in a low temperature during sleep. In order to stimulate yang, you must beat the gallbladder meridian to promote the growth and rise of yang.
The gallbladder meridian is located outside the left and right hands of the human body and outside the legs. In supine position, the right hand starts from the left shoulder and slaps with moderate force along the outside of the arm for 3~5 times, and vice versa. Then bend your legs and lift them, and pat your hands from the outside of your hips to your little toes for 3~5 times.
2. Spinal extension
Cervical vertebra: supine position, gently hold the left neck with your right hand, and completely cover the side of the neck with your palm. Turn your head slowly to the left to form a relative tension, stay for 5 seconds, and do this action for 3~5 times. Left is the opposite.
Thoracic vertebra: supine position, arms straight, hands holding the chest. Then slowly swing your arm to the right, and your upper limbs will also rotate. Stick your right hand on the right bed as much as possible, but don't force it, and then swing it to the left, which is 1 time. Do this action 2~3 times. This action can stretch the stiff thoracic spine lying all night.
Lumbar spine:
First, swing your legs. Lie on your back, put your hands on your sides, lift your right foot, and slowly swing to the left until your toes touch the bed on the left. If you can't touch it, try your best to do it 3~5 times.
Second, the arch bridge. Lie on your back with your hands at your sides and your palms on the bed. Put your feet on the bed and bend your knees. With the five fulcrums of the head, shoulders and feet, the abdomen is closed and the buttocks are lifted, and the waist and buttocks slowly leave the bed surface. This action can be done 2~3 times.
3. Leg exercise
Stretch and bend: lie on your back, lift your feet, and do stretch and bend back and forth in the air. Do this 3~5 times.
Cycling: Lie on your back, lift your feet, imitate cycling, and let your knees move for ten seconds.
Correspondent/Jin Xiaoyu
Photography/photo by Zhu
Editor/Zhu
# Exercise for health #