There is a saying in Chinese medicine that "the tendon is one inch long and the life span is extended by ten years". Therefore, before going to bed at night, doing a few simple yoga stretching exercises can dredge the meridians of the whole body, help relieve physical fatigue and promote sleep.

1, cat stretching

The main point of this yoga movement is to keep the thighs vertical to the ground, lift the hips, make the chest and shoulders as close to the ground as possible, and stretch the shoulders.

It can promote systemic blood circulation, keep this action for 5- 10 minutes, stimulate the spine, and improve hunchback and cervical spondylosis.

2. Cat stretching

Bend down on the yoga mat in a kneeling position, keep your hands and thighs perpendicular to the ground, cooperate with even breathing, exhale first, bend down and look up at the ceiling; Then inhale and arch your back, tighten your abdomen and tighten your chin. The two movements are a group, and are performed 15 times.

3. Down dog style

Stand on the ground in a kneeling position, and stretch your hands forward to support the ground. The distance between your hands is slightly wider than your shoulders. Spread your feet, about the width of one foot. Inhale, lift your hips and knees, lower your shoulders, tighten your hips and legs, and try to keep your feet on the ground. Keep exercising for five minutes.

Three major sports of beauty and health care

/leg lifts/

Raising your legs against the wall before going to bed is a very simple and beneficial exercise for people who are sedentary and don't like sports at work.

Benefits of leg lifting 1: reduce edema. Standing or walking for a long time will make our lower limbs swollen and full of water, making us feel sore and numb. Legs can effectively relieve these symptoms and prevent varicose veins of lower limbs.

Benefit 2 of leg lifting: promote blood circulation and nourish skin. Raising the legs can promote blood to return to the face and upper body, stimulate oxygen supply to the brain, improve anxiety and tension, and nourish facial skin.

/tiptoe/

The simple action of standing on tiptoe has a good exercise effect on our little legs. It can dredge the channels and collaterals of the calf, stretch the muscles of the leg and stimulate various acupoints on the sole.

Therefore, standing on tiptoe for 20 times before going to bed at night can play a very good health care role for middle-aged and elderly people with cardiovascular diseases.

/Hook the instep/

As I introduced to you before, we all have a thrombolytic switch on our feet, which is medically called "ankle pump effect". This action can effectively promote the blood circulation of the whole lower extremity, thus preventing the occurrence of deep venous thrombosis of the lower extremity.

Sedentary people must insist on doing this action every night, in groups of two, doing 15.

Beautiful appearance and youthful appearance all stem from self-discipline and persistence.

I hope everyone can have a beauty sleep every day through these small exercises, and their skin and body are good!

The above content is taken from the network.