Lie on your back, bend your right knee, hold and pull your abdomen with both hands, inhale and press your abdomen.
Exhale, raise your head, touch your knees with your head, keep your left leg straight for 10 to 15 seconds, and return to your original position.
Embrace your knees, press your knees against your chest, exhale, raise your head and touch your knees, take four deep breaths, return to relax, and repeat on the other leg.
Spine rotation yoga: improve constipation, slow intestinal peristalsis, abdominal turbidity, hernia and other symptoms.
Sitting posture, legs together, straight forward.
Inhale, retract one leg and put the sole of your foot on the ground outside the other knee. Grab your ankle. Keep the spine stretched naturally.
Exhale, the other hand gently supports the ground behind the buttocks, and slightly exerts force to twist the spine backwards. Try to look at the back of your body, control your posture and keep breathing evenly.
Run all over your body.
Running can promote gastrointestinal peristalsis and digestion, which is very helpful for gastrointestinal decompression with excessive negative pressure at the end of the year. Running is the simplest exercise that requires sports equipment. As long as you have a pair of running shoes, you can exercise. If you can, you can also buy a treadmill, which saves the trouble of finding a running place and can easily exercise at home.
Precautions for running
You can run step by step, don't be too impatient. You can drink a glass of water before running and run for 20~30 minutes at a time. You can add it on the way. The two exercises are interspersed with each other to keep breathing smoothly and replenish some water in time. Persistence is very helpful to promote gastrointestinal peristalsis.