Methods: Preparation posture: Stretch your back with a smile, put your hands on your sides naturally, with the distance between your feet of 65,438+0 cm. Place the towel roll (65,438+0.5-2 cm thick) across your waist and kidneys, then take a deep breath naturally for 3 times to relax your whole body.
Start: the upper limbs are still and you can't bend your knees. The strength from the crotch and heel cooperate with each other. The left and right legs are alternately pushed down by 2-3cm. When you push your left leg, pull your right leg up; When kicking the right leg, pull up the left leg. Slow down and let the sacrum be fully stressed. Push and pull for at least 3 seconds at a time. When you start practicing, you should avoid straining your muscles by being too nervous. When physical strength is insufficient, you can have a rest in the middle. You can kick 50-60 times at first. It can gradually reach 200-300 times in the future.
Note: (1). The time to do work should be before getting up early and before going to bed late. (2) It is effective to do it on a hard bed. If there is no hard bed, you can do it on the floor. The pillow should be lower. (3) Some people may defecate more frequently after doing their work, which is not a disease. If the frequency is reduced properly, it can return to normal. (4) The following patients are not allowed to do this job: neurocolitis, enuresis (incontinence, more common in elderly women), female menstrual bleeding or other reasons. Lying flat in this position is just the opposite of the function of the anterior sacrum and cannot be performed at the same time. This work mainly acts on the lumbar spine, excites the sympathetic nerves of the first, second and third intervertebral foramen of the lumbar spine, and regulates organ functions, thus treating related diseases.
Readiness: Same as before, but no towel roll at the waist.
Start: upper limbs lie on your back, your legs bend, your knees are together, your feet are on your hips, and then you pull your right knee and your left knee. In this way, the knees are alternately pulled up and down to drive the hips to swing left and right, so that the waist is stimulated and the sympathetic nerve fibers connected with it are excited (it is advisable to go slow).
Practice times: You can do 100-200 times. This work matches the same potential and two potentials. The first two potentials solve autonomic nervous disorder from different parts. This potential can not only mediate nerves, but also exercise abdominal muscle function and massage abdominal organs.
Methods: preparation: the same potential, waist wrapped towel roll. Starting posture: relax all over, like inhaling when standing, slowly lift your shoulders, move forward and upward, pull up the external intercostal muscles, inhale slowly, and at the same time lift the anus and kidneys (female tightens the vulva), then rotate your shoulders backward and downward to tighten your hips and abdomen, that is, with the downward rotation of your shoulders, mainly relying on the strength of contracting your abdominal muscles, with your hips as the center, so that your upper limbs slowly tilt up (33. My hands don't move, I can't help pushing. There are three ways to exhale. One is to hold your breath when you tilt up, which will increase the pressure of diaphragm on abdominal cavity, which is beneficial to massage abdominal cavity, but it will also increase blood pressure. Use with caution for patients with hypertension and beginners. Second, the diaphragm is forced to contract and exhale when leaning, which has no effect on cerebral blood pressure. The third is to contract the sphincter of larynx when exhaling, and use the exhaled airflow to exercise the larynx and trachea, which is beneficial to respiratory health. This trend can be done 8- 16 times at first, and gradually increase. You can rest in the middle, but you can't be too tired (pregnant women don't practice). This trend is aimed at improving blood circulation, especially strengthening microcirculation of capillaries.
Methods: Preparation: Lie on your back on the hard bed and take three deep breaths to make your breathing even, smile and relax.
Start: the upper limb is still, the right leg is flexed and trampled, the left foot is lifted by 70-90 degrees, and it is vigorously shaken for 2-3 minutes. Then temporarily fall, right foot swap, lift and shake. The time depends on one's physical strength, usually around 10 minutes. If possible, you can also raise your feet and hands for 2-3 minutes at the same time. It is best to pad the buttocks 3-4 cm high, which can save effort when lifting.
Function and principle: China ancient health-preserving and longevity technique quoted the theory of Yin-Yang and Five Elements, and adopted the movement principle of slow, round, soft and continuous to adjust the important systems and organs of human body in different ways. By throwing, squeezing, kneading, covering and hugging, the gonads are exerted to promote the secretion of sex hormones and ensure the needs of healthy people. It also moves the spine by crawling, vibrating, rotating, swinging and twisting, so that the spinal nerves can be exercised and strengthened, and the autonomic nervous system can be skillfully and properly adjusted to ensure the health of internal organs and give full play to their best functions. Through stretching, trembling, squeezing, pressing and kneading, the functions of internal organs and endocrine glands are regulated, blood circulation is improved, and the balance of human physiological activities is ensured.
Note: Women can choose the action with less abdominal pressure according to the situation during their holidays.