2. Pull up your back, sit on the mat, stretch your legs forward, stand side by side with your feet, tuck in your abdomen and hold out your chest, bend your trunk forward, bend your head and stretch your neck, stretch your arms forward at the same time and touch your feet. Repeat 3 to 4 groups, 8 to 12 times in each group;
3. Touch the height, jump in place or jump after three to five steps of run-up. Knees and hips are completely straight and waist is upright. Put your hands on your arms and reach out to touch objects hanging in the air. The height of an object is 30 to 60 centimeters higher than its height. Do five times for each of the left and right hands as a group, rest for two minutes between groups, and do about three groups;
4. Do finger exercises, such as the left hand is naturally straight and flat, the thumb of the right hand is placed on the middle finger of the left hand along the palm direction, and other fingers and thumbs gently squeeze the middle finger of the left hand;
5. Ligament pulling: Place one foot at the waist level or 10 ~ 30cm higher than the waist, step on the ground with the other foot, straighten your legs, touch your knees with your head, change your feet for 3 ~ 8 times, and recycle for 3 ~ 5 times. Sitting conditioning: If you want to have a good waist and legs, you must pay attention to nourishing your bones and muscles. Proper sitting posture and rest can promote people to be calm, refreshed, get rid of boredom, increase hair luster, moisturize skin, have a smooth stool and sleep well. It has a good effect on preventing diseases and prolonging life. Sitting posture can be determined according to the habits and physical condition of the elderly, such as sitting, leaning and waiting, but the sitting time should not be too long.
When sitting, you can get twice the result with half the effort as long as you use the right posture. When the elderly sit down, they should pay attention to the light and steady movements. After sitting down, their posture should be correct and natural, their upper body should stand upright and relax naturally, and their lower limbs should bend naturally, not including their chests and backs, not to cross their legs. After sitting for a while, get up and walk around to relax the strained muscles and ligaments. Be careful not to sit down suddenly or stand up quickly.
Build and nourish bones: Proper standing can make skeletal muscles contract and expand quickly, stimulate human metabolism and dredge meridians accordingly. Proper standing can also reduce qi and blood, lower blood pressure, cheer up the spirit, help the brain rest properly and make the whole body comfortable. For the health of the elderly, as long as they stand correctly, they can keep in good health.
When the elderly stand, their bodies should be natural, stable and tall, their upper limbs droop naturally, and they should hold their chests out and abdomen in. The upper body should not be tilted, and the stress on both lower limbs should be uniform, so it is not suitable to fix one side. In order to maintain the correct posture, the elderly should often carry out moderate general activities to maintain the normal functions of muscles, bones, joints and ligaments.
Look at pictures and nourish blood: reading some useful books, TV programs and scenery can make people feel happy, the spleen and stomach are healthy and the blood biochemistry will be full. This is the truth of "nourishing blood". But "long-term vision will hurt blood", we must pay attention to master proper limit. In addition, we should also pay attention to the warmth of the body and the nutritional collocation of the diet to maintain sufficient blood.
Lying flat and nourishing qi: Generally speaking, lying on the right side with legs slightly bent is the most reasonable posture. Because of this slight flexion of legs, the posture of spine bending forward can naturally relax the whole body, at this time, the heart will not be oppressed, which is beneficial to the heart to pump blood and is of great benefit to the digestion of food and the absorption of nutrients in the body.
The effective sleep time of the elderly is shorter, but the rest time in bed is much longer. For the elderly who stay in bed for a long time, we should pay attention to hygiene, turn over frequently and prevent bedsores. Old people's beds should not be too soft. Hard bed should be added with soft and thick mattress.
Walking and nourishing tendons: Taking a leisurely walk in an informal way can make the joints and bones of the whole body get moderate exercise, which will promote the metabolism of the body and improve the body's disease resistance. Generally speaking, the older you get, the slower you walk and the shorter your duration, but you should stick to walking every day.
When walking, the body should be straight, the upper limbs should swing naturally, and the stride should be even and powerful. If you have difficulty walking, you should use crutches or get help from others. If physical conditions permit, you can do brisk walking and jogging.