In principle, you should sleep directly on a smooth and straight bed. If you are not used to it, the cushion should be as thin as possible. The posture should be supine, and the bed board should be hard and flat. I didn't get used to it at first, but I gradually got used to it.

Function: Sleeping on a recumbent bed can really rest quietly, correct the disorder of spinal facet joints, increase vital capacity, reduce heart pressure and promote renal function.

sleeper

Use semi-circular wood as a pillow (ceramics or other hard materials are also acceptable), and the radius is the length of my ring finger. Put the wooden pillow on the third and fourth cervical vertebrae (the soft part of the neck) behind the head and neck, not on the hard bone. At first, you can only pillow 10 ~ 20 minutes every day (you can put several layers of towels at first). Once you get used to it, you can sleep soundly all night.

Function: make the pillow hard, which can enhance muscle tension and prevent cervical vertebra.

goldfish

Lie flat on the flat bed, with your body in a straight line, your feet together, your feet as straight as possible to your knees, and your hands crossed under your neck. Then, twist your body horizontally in this position, just like goldfish swimming. Don't bend your knees up when twisting. Do it for 2 minutes at a time, and those who have physical strength can do it for 5 minutes.

Function: It can coordinate the sympathetic and parasympathetic nerves and the nervous function of the whole body, prevent scoliosis and enhance gastrointestinal peristalsis.

hair canal

Lie on your back on a flat bed with a hard pillow under your neck. Lift your arms and legs vertically and keep your feet as level as possible. Keep this posture, and your hands and feet will tremble slightly. Don't just move your feet when shaking, but shake your thighs hard to drive your feet. The time is 2 minutes, and 5 minutes is also acceptable.

Function: this exercise has a significant effect on restoring physical strength and is helpful for various prevention and recovery.

Back abdominal movement

The body is straight, the center of gravity falls on the coccyx, and the body shakes from side to side. Under the premise of not being affected by breathing, the abdominal muscles alternately contract and relax while the spine tilts left and right. Since the return is 1 time, about 50 times a minute, then do it.

Function: It can strengthen the strength of back muscles and achieve the effect of disc herniation.

Hand and foot movement

Lie on the flat bed on your back, put your hands together on your chest, bend your knees and close your feet, then do the up-and-down reciprocating motion like a frog swimming 10 times, then put your hands together and stand with your legs bent for 2 ~ 2 times.

Function: This exercise can regulate the functions of muscles, blood vessels and nerves in the whole body, especially in the waist and lower limbs, thus promoting the functions of internal organs of pelvic and abdominal organs.

In principle, do it once every morning and evening, or three times a day. Of course, it is best to practice it all, but it doesn't matter if time or conditions don't allow it. You can choose one or two or three that suit you. The point is.

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