1, lie on your back, relax, straighten your legs, and put your hands on your hips (both sides of your lower abdomen). The two heels are stretched forward in turn, each for 10 times, each for 2~3 seconds, which has a stretching effect on the spine.
2. Lie on your back, lift your chin, lean back your neck, look at the top of your head as far as possible, and it is appropriate to have a tightening feeling on your chin, then recover and do it three times repeatedly to stretch and relax the cervical spine.
3, supine, legs straight, feet together, like a car wiper swing left and right, each action for 3~5 seconds, repeat 10~20 times, can relax the lumbar spine and improve sleep.
Extended data:
Taboo before going to bed:
1, sleep in front of the light
If you sleep in front of a lamp, people can still feel the light with their eyes closed. However, light will make the natural balance in the human body no longer, leading to the disharmony of body temperature, heartbeat and blood pressure, which makes people feel uneasy and difficult to sleep. Even if you fall asleep, you will easily wake up.
Step 2 talk before going to bed
As the saying goes: eating without words, feeling without words. When people speak, it is easy to make their brains excited and their thinking active, which affects their sleep. Therefore, people should not talk too much before going to bed.
Step 3 eat before going to bed
When people go to sleep, some activities in the body begin to slow down and gradually enter a state of rest. However, if you eat before going to bed, the gastrointestinal, liver, spleen and other organs will be busy, which will increase your burden and make other organs unable to get enough rest.
At the same time, the functional area of the cerebral cortex in charge of the digestive system will also be in a state of excitement, and will often have nightmares after falling asleep. If you really feel hungry before going to bed, you can eat some snacks or bananas, apples and other fruits, but rest for at least half an hour after eating before going to bed.
4. Use your brain before going to bed
If you are used to working and studying at night, do something that requires your brain first, and then do something more relaxed, which will help you relax and fall asleep more easily. Otherwise, the brain will be in a state of excitement, and it is difficult to fall asleep even when lying in bed. Over time, it is easy to cause insomnia.
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