1, breathing exercise: sit in a chair, close your eyes and put your legs together. Put one hand on the thigh and the other hand on the abdomen, close the jaw and straighten the spine. Inhale through the nose, forcibly expand the throat and chest, so that the gas fills the chest and abdomen and makes the stomach bulge; Then relax your chin and exhale slowly through your mouth. When exhaling, exhale slowly, twice as long as when inhaling. At the same time, relax your chest and let your stomach deflate gradually. After exhaling, hold your breath for 2 seconds. Do it 3 ~ 6 times in a row, and pay attention to abdominal breathing.
Efficacy: make the mood stable and happy, and feel comfortable; Improve pulmonary circulation, renew lung residual capacity and strengthen respiratory muscles.
2. Wrist and finger exercises: the four fingers of both hands are flexed and held in the palm, and the thumb quickly holds the second, third and fourth fingers into a fist shape, then stretches, and the five fingers are forked. Repeat this process 6 times. Four-finger thumb grip: Hold the thumb in the palm with both hands, and the four fingers bend quickly, and then make a fist with the thumb, and then extend, with the five fingers forked. Repeat this process 6 times. Double fork tiger's mouth: put your hands and fingers together, thumb and forefinger at 90 degrees, open like tiger's mouth, double fork tiger's mouth 6 times. Knock on Laogong point: hold an empty fist in one hand, knock on the other palm and the middle of the palm (namely Laogong point), and exchange left and right hands, 6 times each. Two wrists collide: both hands hold empty fists (or extend fingers), and palms knock each other six times. Knock on Hegu point: make a fist with both hands and knock on the first and second metacarpals (Hegu point) 6 times. Boxing Houxi: Make a fist with both hands and knock on the outside of the fifth metacarpal bone (that is, Houxi point) 6 times.
Efficacy: It regulates nerve function, and the three Yang meridians of the hand, the three Yin meridians of the hand and their important strange points, which participate in wrist and finger movements, are connected with the meridians of the whole body, affecting the function of viscera. Timing * * * can improve the excitement and inhibition process of cerebral cortex. Enhance resistance, improve body and nutrition metabolism, and improve ability. Promoting blood circulation, removing blood stasis and swelling, improving blood circulation, eliminating blood stasis, relaxing muscles and tendons and activating collaterals are beneficial to the recovery of limbs.
3, head exercise: shoulder balance, back abdomen, hands naturally drooping. Stick the palm of your right hand on your left ear. Turn your head to the right and keep your left shoulder straight back for 5 seconds. Relax your head, recover, take a deep breath and exhale. Do 1 ~ 3 times left and right respectively; Do 3 ~ 6 times left and right to enhance physical strength; Do 8 ~ 12 times left and right, shape and burn fat.
Efficacy: dilate carotid artery, increase cerebral blood flow, make the brain get more oxygen and improve cerebral blood circulation. Helps to relax neck and back muscles and reduce fatigue.
4. Ear exercise: Hold the ear with both hands and pull the ear up, down, outward and backward for 6 times; The earlobe is pulled down 6 times; Then the index finger of both hands moves the auricle forward to block the sound 1 sec, then releases it, and then moves the auricle backward, and repeats 6 times.
Efficacy: "Ear bead belongs to kidney, helix belongs to spleen, upper helix belongs to heart, ear skin belongs to lung, and Yulou on the back of ear belongs to liver"; ",finally on the ear". There are many meridians around auricle. Modern research shows that auricle is related to "depression". The passive movement of the external ear can make the meridians of the whole body run through, directly promote the functions of various organs, improve metabolism and cheer up the mood.
5, waist and abdomen exercises: stand, feet apart and shoulder width, neck straight. Raise your hands to your chest, overlap or stretch up and down, stand tall and erect your waist, close your chin, keep your back straight, and slowly bend your knees and hips as if you were sitting in a chair. Don't bend your knees before your toes. Stop when you touch the chair. Keep your neck and back as straight as possible for 1 sec, and then stand up. Do it three times in a row. The focus is on the waist and abdomen. The neck and back are required to be as straight as possible, and the feet should stand firm.
Efficacy: prevent and treat backache and improve the vitality of spine and waist; Enhance gastrointestinal function and improve sexual activity; Increase blood flow to the brain and legs and feet.
6. Waist and leg exercises: Sit on the chair with your feet together and face forward, keep your upper body straight and close to the back of the chair, hold the chair surface or both ends of the handle with your hands down, put your legs together on your chest 10 second, and then put it down. Do it six times in a row
Efficacy: mobilize the deep muscle strength of abdominal muscles, shoulder and back muscles and lumbar muscles, and increase coordination. Eliminate visceral congestion and increase visceral blood flow.
7. Foot exercise: Slowly, try to tilt your toes for 2 seconds and lift your heels for 2 seconds, each for 6 times.
Efficacy: contract the muscles in the front and back of the calf, accelerate the venous blood return of the calf, and reduce the drowsiness and stagnation of the calf.
It can promote and improve the blood circulation of internal organs, benefit the physiological function of internal organs, and improve the immune function and endocrine function of the body, thus making the human body more vigorous.
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