0 1 There are many methods for foot massage. You can put your feet face to face on the bed, rub your right foot with your left hand and rub your left foot with your right hand. You can also massage with your middle finger or forefinger from the center of your foot to your toes, every time 100 ~ 200 times, depending on the fever of the massage part, and your feet take turns; You can also rub the soles of your feet repeatedly for l5 minutes. If there is enough time, add the following massage: press the center of your right foot with your left hand, move your ankle back and forth 5 times, and change your left foot; Press outward and move back and forth for 5 times, with the same left foot; Knead inward and move back and forth 5 times, with the same left foot; Bend the right knee, fix the right palm with the left hand, hold the heel with the right hand, and move back and forth for 5 times, the same as the left foot; Bend your right knee, gently press your right thumb on the inside of your knee, hold your ankle with your left hand, and move it back and forth five times, as does your left foot.
Foot bath: Foot bath can promote blood circulation of the feet and the whole body, accelerate blood flow, disperse sediments on the soles of feet, eliminate fatigue in the body, and quickly expand the capillary network of human respiratory mucosa, accelerate blood circulation, so that white blood cells in the blood of respiratory mucosa can destroy bacteria and viruses invading the human body in time, and protect the human body from infection. Healthy people soak their feet in warm water at 40℃-45℃ for 30-40 minutes, and the whole body blood flow increases by 10- 13 times in women and 18 times in men. It can be seen that foot bath can ensure the smooth and improved blood circulation.
Moxibustion: After washing your feet, rub the heat with your hands and gently rub the relevant parts or acupoints, which can massage the whole foot, significantly stimulate the reflection areas of various parts, make the blood circulation smooth, eliminate the accumulated wastes and toxins in the body, make the metabolism work normally, and finally achieve the therapeutic effect. Can be used for preventing and treating dizziness, insomnia, anorexia, dull complexion, fatigue, hypertension and constipation.
Lift your feet high: sit with your thighs, stand on tiptoe, relax the muscles at the back of your thighs, and hold them with the same hand. It can relieve thigh fatigue and prevent leg pain. Lift your feet higher than your heart every day. At this time, the blood circulation of your feet and legs is vigorous, and the blood of your lower limbs flows back to your lungs and heart at a faster speed, thus obtaining sufficient and fresh blood and oxygen for your head. At the same time, it is also a benign stimulus to your foot acupuncture points and reflex zones.
Knead the calf: Hold one calf tightly in the palm of both hands, and rotate while rubbing, rubbing each side for about 20 times, and then rubbing the other leg in the same way. This method can strengthen the leg strength.
Leg pulling: Sit up straight, straighten your legs, bow your head, lean forward, and pull your toes with both hands for 20? Thirty times. When rubbing your feet, warm your palms first, and then rub the soles of your feet with your palms, each time 100. This method can exercise the waist and legs and enhance the strength of the feet.
Twist your knees: put your legs together, bend your knees and squat, hold your knees with your hands, and gently turn your knees. You can turn from left to right first, then from right to left, and turn 10 to 15 times separately or alternately. Be careful to move slowly, not too fast and not too hard.
Swing your legs: when supporting a tree or a wall, swing your legs forward first, so that your toes are tilted forward and upward, and then swing back, so that your toes are forced backward, your feet are straight, and your legs are straight. When throwing legs, the upper body is upright and the legs are exchanged for 20 ~ 30 times.
09 sole friction:
Many people always say that they are always restless, unable to sleep and unable to keep their eyes open all night. In fact, the soles of our feet are far from our hearts. When the peripheral blood circulation is not smooth, our feet will be cold, so it is easy to lose sleep. I suggest that when you are insomnia, put your feet together and rub against each other, so that the blood circulation of your feet is smooth and you can fall asleep when your feet feel warm. Specifically, lie on your back in bed, lift your feet, and then rub each other hard. It would be better if you rubbed your hands at the same time. As long as you rub it hard for 20 times, your feet will feel warm and sleepy.
10 toe rubbing:
Rubbing your toes can enhance your memory. You can grasp the big toe of your foot with your hands and do circular rubbing exercises several times a day for 2 ~ 3 minutes each time. You can also rub the outer side of the little toe for 5 minutes by hand in a circular way before class or before going to bed. Because the calculation ability is related to the cerebellum, and the little toe is the reflection area of the cerebellum, rubbing your little toe also helps to enhance your calculation ability.
1 1 Tap the soles of your feet:
Beating the soles of our feet with fists before going to bed every day can help us eliminate the fatigue of the day. Because slapping can stimulate the acupoints on the soles of the feet, promote blood circulation throughout the body and enhance visceral function. The correct flapping method is to radiate rhythmically around the sole of the foot, as long as the intensity feels a little pain. You can sit in a sitting position, sit on a bed or chair, and put your feet on the knees of your opponent's legs, which makes it easier to knock. It is recommended to knock 100 times per foot.
12 foot shake:
Poor blood circulation in the whole body can lead to visceral disorders. Simple foot stimulation, such as headache and loss of appetite, can promote blood circulation and lie on your back in bed. Let your feet shake in the air first and then rotate for 5-6 minutes like riding a bicycle, and the whole body blood circulation will be improved. This method can also stretch the muscles inside your legs and knees and completely eliminate leg fatigue. If people who are afraid of cold in winter practice this method before going to bed, they will feel warm all over and help improve their sleep.
13 Walking barefoot:
One of the advantages of this method is that the sole of the foot is an important part to keep the balance of the human body. Generally, the soles of healthy people are relatively strong, so try to stimulate the soles of their feet when walking. They can also try to walk on cobblestone roads, so that their five toes will not stick together and they can move freely separately. This is a great advantage of walking barefoot, especially the gap between the big toe and the second toe, which can make walking easier. In order to improve their health, we should free our feet from shoes and socks as much as possible at home.
14 according to the foot root:
People who work at their desks or sit in offices for a long time tend to hunch over. A simple way to correct this posture is to stimulate the heel. The reason why the back bends is that the muscles supporting the weight of internal organs on both sides of the spine become weak. Only by stimulating the muscles on both sides of the spine can the back stand up. The muscles on both sides of the spine are connected with the heel through the bladder meridian. Stimulating the heel can correct the hunchback posture. The method is to press the heel with your fingers until you feel pain.
Tiptoe upstairs.
In daily life, tiptoeing upstairs is a good opportunity for people to exercise all over the body, which is conducive to regulating blood pressure and making people full of energy. Compared with walking on the flat ground, climbing stairs takes more exercise, which can exercise the circulatory system of the respiratory system, strengthen the muscles of the waist and legs and improve the functions of the whole body. Because in the whole process, stand on tiptoe as much as possible, the first half of the foot can be done.