1, leg massage
First of all, pull your feet:
Sit down, straighten your legs, bow your head, bend forward, and pull your toes and ankles 20-30 times with your hands to exercise your feet and prevent leg weakness.
Second, twist your knees:
Feet together parallel, knees slightly bent, hands on knees, knees in circles, first left, then right, about 20 times each. Can be used for treating lower limb fatigue and knee joint pain.
Third, legs:
When holding an object or holding a wall, first shake the calf forward to raise the toes, and then shake it backwards to force the toes backward, straighten the foot surface and straighten the legs as much as possible. When you throw your legs, your upper body is upright and your legs are exchanged dozens of times. This method can prevent hemiplegia, atrophy and weakness of lower limbs, numbness of legs and cramps of calves.
Four, foot bath:
Soaking feet with hot water, especially washing feet with ginger or pepper, can quickly expand the capillary network of human respiratory mucosa, speed up blood circulation, make white blood cells in respiratory mucosa kill bacteria and viruses that attack human body in time, and protect human body from infection.
Five, rubbing your feet:
After washing your feet, rub them with your hands and gently rub the relevant parts or acupoints. Massage the whole foot or part, and massage Yongquan (the center of the foot) or Taichong (behind the joint of the first toe and the second toe) or Taixi (the depression between the high point of the inner ankle and the achilles tendon). Can be used for preventing and treating dizziness, insomnia, anorexia, dull complexion, fatigue, hypertension, constipation, etc.
Six, lift your feet high:
Lift your feet 2-3 times a day, even higher than your heart. At this time, the blood circulation in the feet and legs is vigorous, and the blood in the lower limbs flows back to the lungs and heart at a faster speed, so that you can get sufficient circulation, and the head can get enough fresh blood and oxygen, which is also a benign stimulus to the acupuncture points and reflex zones of the feet. After marching, the troops all know to use this method to quickly eliminate fatigue, and it is also good to lift their feet at ordinary times.
Seven, rubbing your legs:
Hold one leg tightly in the palm of your hands, knead it and rotate it for about 20 times, and then knead the other leg in the same way. This method can strengthen the leg strength.
2, the benefits of massaging the soles of the feet
1, rub your big toe-relieve dry eyes.
Traditional Chinese medicine believes that "the liver governs the eyes, and the liver opens the eyes", that is, the liver governs the eyes, and the blood provided by the liver and its yin and body fluid are continuously transported to the eyes, so that the eyes are nourished.
Because the liver meridian starts from the big toe, rubbing the big toe often can strengthen the qi and blood of the liver meridian, thus nourishing the eyes and relieving discomfort symptoms such as dryness and itching of the eyes.
2, press the instep-relieve tonsillitis
The part on both sides of the big toe root on the instep is the reflection area of tonsil. When the tonsils are inflamed, pressing this part will be very painful, so it is easy to find. Massage the left and right big toes and one toe for 5 minutes. Can effectively relieve sore throat caused by tonsillitis.
3. Turn your ankle-lower your blood pressure
For the elderly, turning the ankle often helps to fight aging and lower blood pressure. Do it every morning and evening 1 time, usually every time 100 times. People with high blood pressure generally have symptoms of stiff ankles. Turning the ankle can promote blood circulation, which has a good health care effect for a long time.
4, pull your toes-belly and belly
The acupoints on the second and third toes are related to the stomach, and massaging the inner court points between the second and third toes can achieve the purpose of strengthening the stomach.
Patients with dyspepsia, halitosis and constipation should massage this point along their toes to achieve the purpose of purging stomach fire.
For patients with spleen and stomach weakness, diarrhea, cold or stomach pain aggravated after eating cold food, massage this point in the direction of toes.
5, tiptoe-relieve varicose veins
The systolic blood pressure of bilateral calf posterior muscles caused by toe movement is roughly equivalent to the output of heart stroke; Long-term exercise can relieve fatigue, leg soreness, varicose veins and other symptoms caused by poor blood circulation of lower limbs after long-term standing and sedentary. Generally, you should do it 2 ~ 3 times a day for 5 ~ 10 minutes each time.
6, press the big toe-eliminate drooling
Drooling after falling asleep, tooth marks on both sides of the tongue after waking up, and abdominal distension after meals, which is a sign of spleen deficiency. There is Taibai point behind the bone slightly protruding from the root of the big toe on the inside of the foot. Kneading here can stimulate the spleen meridian of Taiyin foot, promote the function of spleen transport and dampness, and eliminate the symptoms of drooling during sleep.
7. Lift your feet-anti-aging
Lifting your feet is also an effective way to exercise your feet. Keeping your feet up 2 ~ 3 times a day for 5 ~ 10 minutes each time can relax the leg muscles, strengthen the oxygen supply and blood return of the heart and lungs, and has a particularly obvious protective effect on the brain and heart, as well as an anti-aging effect.
8. Scratching your feet-nourishing your brain and kidney
Rubbing your feet often until you have local fever can effectively strengthen your brain and prevent brain cells from aging. After massaging the soles of the feet, you can also press Yongquan points on the palms on both sides, which can make people full of energy, enhance their physical fitness and enhance their ability to prevent diseases, and is very helpful for preventing and treating diseases such as waist and leg weakness, insomnia, dreaminess and neurasthenia common in middle-aged and elderly people.
9, lift heel-improve kidney qi deficiency.
Yongquan point belongs to the kidney meridian, where qi and blood flow out and nourish the whole body along the connecting line. Lift heel can not only massage Yongquan point, but also stretch the kidney meridian at the sole of the foot, thus stimulating the kidney meridian.
Old people tend to be depressed when they are deficient in kidney-qi, and they always can't wake up. No matter how long they sleep, their spirits are still very poor. They get flustered and have a bad heartbeat when they move. They often practice lift heel, several times a day, for a few minutes each time, at the peak of qi and blood in the kidney meridian around 5 pm, but some can improve the deficiency of kidney qi for the body.
10, press the soles of your feet-relieve the heart fire.
An angry heart is easily upset, irritable, sore mouth, poor sleep and so on. Traditional Chinese medicine believes that the heart is full of fire, and it is easy to lack kidney water, so it is necessary to tonify kidney yin and yang to achieve the intersection of heart and kidney.
Yongquan point on the sole is the starting point of kidney meridian, from which kidney qi originates. Soaking your feet with warm water, rubbing your heels and pressing the soles of your feet can achieve the purpose of getting through the kidney meridian and returning the fire to its source, which is helpful to relieve the heart fire.
1 1, press your toes-relieve headaches.
Both Zuqiao point and Yin Zhi point have the function of treating headache. Foot bridge acupoint is located outside the fourth toe. Pinch the sides of the first four toes with your thumb and forefinger and knead them toward the center, which can effectively relieve symptoms such as headache, irritability, tinnitus and deafness.
Yin Zhi acupoint is located near the lateral root of the little toenail, and can be massaged between the index fingers, which can effectively treat headache, neck pain, nasal congestion, runny nose, abdominal pain, constipation and other discomforts.
12, press Guangming point-prevention and treatment of myopia
Guangming acupoint is located on the protruding part of the lateral malleolus, about 7 fingers wide upward, one finger on the left and one finger on the right. Pressing the abdomen or knuckles with fingers and massaging in circles can improve the discomfort such as blurred vision, fluid flow, fatigue, glaucoma, night blindness and headache.
13, press point sanyinjiao-improve insomnia
Sanyinjiao point is located on the inner side of the calf, 4 fingers wide from the medial malleolus of the foot, one finger on the left and one finger on the right. It is easy to press the fingertips or knuckles, and circular massage is appropriate, which can effectively treat insomnia and improve irregular menstruation and nocturnal emission.