one
Sitting breathing method
Action 1
Sit in a chair, legs together, one hand on the thigh, the other hand on the abdomen, chin and spine straight.
Action 2
Relax the abdomen, inhale through the nose, stretch the throat and chest hard, so that the air fills the chest and abdomen, and the abdomen bulges for 3 seconds.
Action 3
Relax your chin, exhale, relax your chest, and your abdomen will gradually contract. Exhale for five seconds. Exhale slowly through your nose. Hold your breath for 2 seconds after exhausting the remaining gas.
Action 4
Repeat the above operation for 5 times.
Efficacy: it can eliminate tension and fatigue and relax the mood. When practicing, we should focus on the adjustment of breathing, breathe evenly, and imagine some quiet and broad pictures such as the sky and the sea in our minds.
two
Spinal torsion
Action 1
Sit up straight, stretch your legs forward, bend your right leg, and put your right foot at the root of your left thigh.
Action 2
Exhale, turn your upper body to the left, retract your left arm to the rear, extend your right hand forward, and try to catch it with your right foot.
Action 3
Turn your head to the right, look at the outside of your right shoulder, keep breathing normally and evenly,/kloc-recover after 0/5 seconds, switch left and right, and do it again.
Efficacy: It can eliminate shoulder and neck blood stasis, make the spine more flexible, and thus prevent neck pain and low back pain. But when the body rotates, pay attention to the order of neck-chest-waist, consciously twist from top to bottom, and lift the spine up with the neck.
three
Eye care method
Action 1
Sit in a chair, close your eyes, relax your shoulders and keep your mood stable for 5 minutes.
Action 2
Stand up, put your forefinger together in front of your nose, stare at your fingertips 10 seconds, and breathe naturally.
Action 3
Move your right hand to the right, keep your eyes on the fingertip of your right hand until you can't see it, and then look back slowly. Instead, do the same thing with your left hand.
Action 4
Move the raised finger left and right, and keep your eyes on the finger 10 second.
Action 5
Put your hands down, keep your body still, stare at the top of your head for 10 second as much as possible, then stare down for 10 second, turn your eyes right, down, left and up three times, and then turn left, down, right and up three times.
Efficacy: It can cultivate concentration, eliminate eye fatigue and prevent congestion. Focus on your fingertips when practicing, and don't move your head when moving your eyes. Don't blink when you stare.
four
Wind blowing technology
Action 1
Stand with your fingers crossed over your head, and turn your wrists so that your palms are facing up.
Action 2
Lift your body, land on your toes, exhale, slowly bend your body to the left to reach the limit, breathe evenly, relax your body, and hold for 10 second.
Action 3
Inhale, get up slowly, return to your original position, and practice on the other side. Repeat 5 times.
Efficacy: It can reduce waist fat, relieve shoulder and back stiffness, enhance balance, and make your figure beautiful. When practicing, breathing should be coordinated with practice, and toes should be firm.
five
Standing dance method
Action 1
Stand behind a chair with a backrest, hold the backrest with your left hand, bend your right leg backwards, inhale, and grab your right ankle with your right hand.
Action 2
Exhale, slowly lower your upper body, raise your head, and stretch your right leg with your right hand. After normal breathing 10 times, slowly recover.
Action 3
Repeat on the other side, 5 times on each side.
Efficacy: It can exercise the muscles of the whole body and help to relieve all kinds of back pain and slight spinal injury. When practicing, the consciousness should be placed on the back of the waist, and when lifting the legs upward, it should be done according to its own state, not hard.