Improve shoulder edema and low back pain
I can't sleep, and I don't get enough sleep. It may be because of stiff shoulders and neck, low back pain, or feeling uncomfortable because of edema in the lower body. These problems can be improved by this set of soft exercises. Shoulder and neck stiffness can be improved by stretching and exercising pectoralis major. While relaxing the hip joint, twisting and stretching the waist can improve the symptoms of cold and make it easier to go to the toilet in the morning.
This set of soft exercises can not only help blood circulation, but also promote the secretion of serotonin through deep breathing, making people feel happy, achieving the effect of relaxation and helping to improve the quality of sleep. A good night's sleep can promote the secretion of growth hormone, and has the functions of anti-aging, beauty and slimming. People with poor sleep quality must try it before going to bed!
Six strokes to sleep till dawn
Action 1: Squat down, cross your arms, rest your chin on your arm, and breathe slowly for 30 seconds to 1 minute through abdominal breathing (abdominal expansion when inhaling and abdominal sinking when exhaling), relax, and imagine that you will discharge all the fatigue and physical tension of the day.
Action 2: Bend the left knee, put it on the waist side, and relax the left thigh root, groin and hip joint. Repeat abdominal breathing for 30 seconds to 1 min, and feel the feeling of relaxation in the above parts.
Action 3: Keep the posture of the lower body unchanged, stretch your hands forward and straighten your elbows.
Action 4: The back of the right hand passes under the left arm, and the right elbow and right shoulder touch the ground.
Action 5: Turn your upper body around, stretch your left hand towards the ceiling and open your chest.
Action 6: Put your left hand on the other side of the ground, slowly face the ceiling with your chest, and repeat abdominal breathing for 30 seconds to 1 min, while deepening the torsion of your waist. At this time, the left knee will leave the ground because of the height of the pelvis. Please put your left hand at the height between your shoulders and hips. This height suits you. ) Repeat the same action on the other side.
How to relieve backache?
1, chair
If it is caused by sedentary office workers, you can try to buy a stool with adjustable height (note: the stool should be low). When you need to sit and work for a long time, try to adjust your chair very low and let your face face face the computer screen. The reason for this is that your waist will unconsciously relax, naturally straighten up, and your head will not be low. Sitting in such a low position for a long time may relieve your back pain. This is my personal test method, because I also need to sit for a long time and often have backache.
2. Belt
Low back pain may be caused by catching cold. You can buy a belt online (note: it is best not to buy one with supporting functions). There are several kinds of belts online. It is recommended to buy a pure waist protector such as a sweater, which will be more comfortable and can be tied at night. Suitable for people who like to kick the quilt at night.
Low back pain often does this exercise.
1, with the sofa or bedside as the fulcrum, do push-ups, don't move yet.
2. Different from ordinary push-ups, the waist should be pressed deeper. Generally speaking, the stomach is straight.
3. Move slowly and keep going until you reach the limit. ...
4. Hold on for at least 30 seconds. If you persist for less than 30 seconds at first, you can gradually increase the persistence time.
5. Then resume standing naturally, take a break and repeat.