Wu Guozhong's chest-hugging relaxation method is very popular with the elderly, because it is easy to learn and effective. This "chest-hugging method" has almost only one action. After standing, raise your hand and hold the ball on your chest.

The reason for relaxing this method is that when a person holds the ball, the weight of the body will be concentrated in two-thirds of the forefoot, and then the whole foot Yangming stomach meridian will be full of qi and blood, because the foot Yangming stomach meridian is a meridian full of qi and blood, which activates human qi and blood very quickly. When the shoulders are relaxed, the whole body is relaxed and the heart is relaxed, people will enter a state of joy.

Back-impact tree method

There are many important acupoints on people's back, which are closely related to viscera. For example, the bladder meridian is the longest meridian with the most acupoints in the human body, which runs through the whole body from head to toe, so when it is abnormal, it will also involve the whole body; Du meridian is the meeting of all yang and the total pool of human yang. Opening Du meridian can cure many diseases. For another example, Fengmen point is located in the center between the second thoracic vertebra and the third thoracic vertebra under Dazhui, Shu Fei point is located under the spinous process of the third thoracic vertebra, Xinshu point is located under the spinous process of the fifth thoracic vertebra, and there are other points such as Xinshu point, Shu Ge point, Shu Wei point and Danshu point, all of which echo the five internal organs.

The purpose of hitting the tree with the back is to promote blood circulation and activate blood vessels in the whole body by massaging and squeezing the back meridians and acupoints above them.

You can hit a tree with your back, or hit a wall, sandbag, etc. In addition to vertical impact, you can also rotate your back from left to right, or hit the wall with your side, so that the whole back can be squeezed properly. For the elderly, although the method of hitting a tree is simple and easy to learn, attention should be paid to the impact from light to heavy and from short to long time, generally 10 to 20 minutes each time. In addition, because the physical function of the elderly has begun to deteriorate, it is not advisable to use too much force when hitting, in case of fracture or even injury to internal organs.

Kneeling method

Kneeling is simply walking on your knees. Generally, you will put a cushion on the floor and spend 20 minutes every day replacing your feet with your knees and moving slowly.

Traditional Chinese medicine calls the knee "the house of tendons", the knee is called the house of tendons, and the liver is the main tendon. Therefore, kneeling can greatly replenish the liver and promote the blood circulation of the elderly. Kneeling to lead qi and blood to the knees and then to the legs can slowly reduce the fat on the legs of obese people.

Teacher Zhongliba believes that after kneeling, you can exercise with the golden rooster independence method.

The so-called golden rooster independence is one-legged independence. Just close your eyes slightly, put your hands on your sides naturally, lift one foot at will and try to stand for a few minutes. Because the eyes are slightly closed, the old golden rooster does not rely on the coordination of eyes and reference objects when he is independent, but relies on mobilizing the brain nerves to adjust the balance of various organs in the body. At this time, the six important meridians on the foot are all adjusted by the foot, and the viscera corresponding to the meridians and their circulating parts are also adjusted accordingly. This method can concentrate the mind and lead the qi and blood of human body to the soles of feet, and has obvious curative effect on hypertension, diabetes, cervical and lumbar spondylosis, etc.

Brick throwing practice

Brick throwing is a sport that the elderly like in Rugao, the hometown of longevity. It is basically a variant of handshake. The method is: stand up straight, look straight, feet shoulder-width apart, knees slightly bent, a bit like Tai Ji Chuan's standing posture. Relax your arms and slowly lift them to shoulder height. From top to bottom, from front to back, swing your arm as high as possible, inhale when you lift it, and exhale when you put it down. Repeat the action 100 times.

Brick-throwing movement mainly makes qi and blood satisfy viscera nutrition through meridian movement, and promotes the coordination of yin and yang of five internal organs. For example, the process of throwing hands can move the shoulder and elbow joints, make the arms vibrate and move the bones and muscles, which is helpful to the smooth circulation of qi and blood in the "three yin meridians of the hand" (the lung meridian of the hand Taiyin, the heart meridian of the hand Shaoyin and the pericardium meridian of the hand Jueyin), which is very beneficial to cardiopulmonary health. Modern medical experiments have confirmed that cutting exercise also helps to enhance the production of endorphins in the human brain, thus achieving the effects of calming, calming and stabilizing emotions. It should be noted that when doing cutting exercise, it is advisable to have an empty stomach, otherwise it will spread to the stomach.

Twist a few strands together to make a rope

In the early years, straw ropes and hemp ropes needed for farming in the south were handmade, and almost every household in Jiangsu and Zhejiang rural areas had their own knotted ropes. This family farming activity has now become a means for the local elderly to keep fit.

The method of rubbing the rope is very simple. Put straw or hemp in the palm of your hand, and twist your hands into a rope through the principle of twisting. The secret of long life is that the acupoints on the palm stimulate the meridians of the whole body through rubbing, and the regular activities of the two arms drive the muscles and bones of the shoulders, back and wrists. Because the most important 12 meridian in the human body, there are 6 meridians related to the hand, and 23 acupoints in the hand are related to this. If you add the strange acupuncture points on your hand, there are more than 90 acupuncture points on your hand. Massage or pressing these acupoints can almost treat systemic diseases.

Rope rubbing should be done in the morning 10 and around 3 pm, because the stomach digestion is in a relatively quiet state and the heart is peaceful. If we change the method of rubbing the rope, such as putting a small stick on the palm to imitate the action of rubbing the rope back and forth, or rubbing the rope with the shot put in our hands, or putting our fingers together and palms facing each other, we can also achieve the purpose of stimulating the acupoints of the palm to keep fit. Hand rubbing is not limited by time and environment, flexible and convenient, and suitable for the elderly.

Rubbing the abdomen

Traditional Chinese medicine holds that the abdomen is "the palace of viscera, the source of yin and Yang Qi and blood", while Huangdi Neijing holds that the spleen and stomach are the source of qi and blood biochemistry and the sea of water and valley for survival. Spleen and stomach, as the "hinge" of the ascending and descending of human qi, can be normally gasified only when it is clear and turbid. Dantian below navel is the central part for regulating the circulation of qi and blood in meridians, Guanyuan and Qihai are two important acupoints for health-keeping exercise, and rubbing the abdomen can reconcile up and down, so that the five internal organs can be maintained to eliminate all evils, and the yin and yang Yang Qi and qi and blood can achieve dynamic balance, thus achieving the purpose of eliminating diseases and prolonging life.

The method of rubbing the abdomen is very simple and can be operated anytime and anywhere. Old people in Changshou Village in Rugao generally choose to rub their stomachs before going to bed at night and getting up in the morning. The method is as follows: firstly, knead the stomach cavity clockwise with the palm of your right hand 100 times; After that, take Shenque point (belly button) as the center, massage the whole abdomen clockwise 100 times, and then massage it counterclockwise with the left palm 100 times. When pressing and rubbing, you should use moderate force, concentrate and breathe naturally. However, it should be noted that when you are full or hungry and have acute inflammation and malignant tumors in your abdomen, don't rub your abdomen.

Wipe your chest.

There are two thymus glands on the human sternum. With the increase of age, the thymus will gradually shrink, and most of the thymus in the elderly will be replaced by fat. If the thymus shrinks prematurely and the concentration decreases, it will accelerate people's aging, and people's disease resistance will become worse and worse, which will affect their life span. Chest rubbing is an important way to regulate thymosin and improve immunity, which can make "dormant" thymocytes in an active state, increase the secretion of thymosin and act on various organs and tissues.

The action of wiping the chest is as follows: the palm of the right hand is pressed above the right breast, and the fingers are obliquely downward and gently pushed to the left lower abdomen; Then use the left palm to push and knead obliquely from the upper part of the left chest to the lower abdomen, so as to cross left and right, and it is appropriate to push and knead for 30 to 50 times once.

Brushing the chest can be used alternately with rubbing the abdomen. Rubbing the abdomen and chest for the elderly can not only prevent and treat chronic spleen and stomach diseases, improve the blood circulation of viscera, promote the metabolism of gastrointestinal tract, lung and kidney, but also make abdominal muscles strong and have the effect of losing weight, which has a good auxiliary effect on coronary heart disease, hypertension, cor pulmonale, diabetes and nephritis.

Arm running

Instead of walking with arms instead of feet, arm running uses movable arms instead of running. Because arm running is not limited by sports venues, there is no risk of injury, which is very suitable for the elderly.

There are four basic movements in arm running:

Simulation of pedaling: Lie on your back, keep your arms straight, and simulate pedaling with both hands, each time 1 ~ 2 minutes.

Simulation of spreading wings: stand, extend your arms horizontally to both sides, flap your arms slowly, and flap your wings every time 1 ~ 2 minutes.

Simulation of punching sandbags: imagine hanging a sandbag in front of you, punching the sandbag with your fist, or boxing with your imaginary opponent for 1 ~ 2 minutes each time.

Throw the ball: throw the ball into the air and catch it. Or throw the ball to the ground and bounce off the wall to catch it. If there is no ball, you can do simulation exercises. Do 10 times on each arm, and do 10 times after a short break.

Generally speaking, before running your arms, you should move your fingers and shake your wrists and arms to promote blood circulation. Insisting on running arms can accelerate the decomposition of body fat, sugar and protein, improve cardiopulmonary function and reduce the resistance of peripheral blood circulation, thus reducing the burden on the heart, effectively preventing cardiovascular diseases and prolonging the working life of various organs of the body.

Land rowing practice

Rowing on dry land, as its name implies, is to simulate rowing on flat land. When rowing, rowing with both arms exercises people's neck, back and waist muscles, which is not only of high exercise value, but also of great benefit to relieve back discomfort symptoms.

Its action is: the body is straight first, and the feet are open. Lean forward from your hips, straighten your waist and chest, look forward, and raise your hands forward, just like grasping the paddles of a rowing boat. Then put your hands back from the front position, such as pulling an oar, at which time the back muscles are clamped. At this time, the upper body leans forward and the hands move from front to back for about 50 consecutive times.

The above actions, done once a day, are comprehensive exercises for the cervical, thoracic and back muscles of the elderly, which can increase vital capacity and improve the anti-aging ability of viscera.

diabolo

"Diabolo", also called "Wind Gourd", is a representative program of traditional acrobatics in China. It uses simple and light objects to develop superb skills. In northern China, people like to play diabolo on holidays, and they can play many tricks. In fact, it is also suitable for the elderly.

Many people think that shaking diabolo is just a simple upper limb exercise, but in fact it is a real whole body exercise, which needs the clever cooperation of limbs to complete.

When diabolo flies up and down, players need to lift, pull, shake, dish, throw and catch with their upper limbs, while their lower limbs are walking, jumping, winding, falling and pedaling. At the same time, the waist twists, the head tilts, the neck rotates, the body rotates, and the eyes watch, chase and follow the moving objects to control the movement of diabolo. Therefore, shaking diabolo can not only exercise the balance ability of the elderly, the coordination ability of limbs and the reaction ability of the brain, but also improve the functions of liver, gallbladder, lung and other viscera and prolong life.

Chair yoga

Chair yoga is an activity of practicing yoga with the help of chairs, which is especially suitable for the elderly to exercise ligaments and muscles.

The classic action in traditional yoga is to stand upright with your legs, then bend down and touch the ground with your hands. Chair yoga needs to put two chairs face to face, sit on one chair, put your legs flat on the other chair, and then reach the backrest of that chair with both hands.

Another way is: put your feet together, put your hands on your sides and put your palms on your legs; Exhale first, then inhale through your nose. Fingertips drive hands to move up to shoulders, while doing micro-squatting and hip flexion. When exhaling from the mouth, it is like sitting on the back of a chair, with your knees not exceeding your toes; When inhaling, the shoulders are retracted, when exhaling, the chin is slightly buckled, the eyes are wide open and straight ahead, and the buttocks are clamped when inhaling through the nose; When exhaling from the mouth, use the top of your head to drive your body to stand up straight, and return your hands to your side to complete this pose.

Chair yoga reduces the extent of body bending and will not let the old man's head rush down, because it is easy to lead to cerebral hemorrhage. Besides handstand, there are basically traditional yoga movements and chair yoga.

Finger movement

Everyone's 10 fingers correspond to a certain part of the body, which plays a very important role in people's health. Finger exercise can relieve fatigue, mental burden and tension.

Two-handed action: the tip of the thumb of the right hand touches the fingertip of the left hand, and the fingertip of the right hand touches the tip of the thumb of the left hand, so that the fingers of both hands move in alternating contact. Accelerate after you are skilled in your movements. Then the right thumb tip and the left middle finger tip, the left thumb tip and the right middle finger tip contact alternately, and so on until the little finger.

One-handed action: the thumb tip touches the index finger tip, the thumb tip touches the little finger tip after loosening, the middle finger tip and the ring finger root after loosening, the middle finger tip after loosening, and finally the thumb tip touches the ring finger tip. Say it again.

Other finger exercises include:

Squeeze the middle finger: the left hand is naturally extended, the right thumb is placed on the middle finger of the left hand along the palm direction, and the other fingers and thumbs gently squeeze the middle finger of the left hand. Switch to the right hand in the same way after a while.

Function: It has the functions of refreshing, relieving fatigue, relieving mental burden, calming people quickly, helping breathing and enhancing eyesight.

Hold the middle finger gently: straighten your left hand, put your right thumb on one side of the left middle finger, hold the left middle finger gently with the other fingers of your right hand, and then change it to the right middle finger in the same way later.

Function: accumulate strength, help breathe smoothly, enhance vision and hearing, eliminate foot pain, and make people get rid of malaise and slowness.

Gently squeeze the ring finger: put the thumb of the right hand on the ring finger and little finger of the left hand from the palm direction, and put the other fingers on the back of the left hand, gently squeeze together, and repeat this action on the right hand later.

Function: soothe the nerves, relieve fatigue, relieve mental stress and tension, help breathing and enhance heart function.

Pinch the palm: put the thumb of the right hand on the index finger and middle finger of the left hand, pinch the other fingers of the right hand from the palm direction, and then switch to the other hand in the same way later.

Function: eliminate fatigue, relieve mental stress, help people get rid of hatred, fear, anger and other emotions, and gradually restore self-confidence.

Top thumb: Press the inner thumb of the right hand and the middle finger nail on the left thumb, gently press it, and then switch to the left hand.

Function: accumulate strength, activate various tissues of the body, eliminate fatigue, help lose weight and improve skin color.

Press your fingertips: put your fingertips together, put other fingers on your fingertips, and press gently.

Function: Help digestion, remove body fat, help breathing, relieve fatigue, relieve headache, backache and foot pain.

Sofa fuck

Old people use the sofa at home to exercise, which is simple, convenient and effective according to local conditions. However, the number of sofa calisthenics depends entirely on your own feelings, which is based on comfort and does not need to be overloaded. It is advisable to take it once before meals in the morning and evening.

Single person sofa's rubbing: Stand with your back to the outside of single person sofa's back, starting from the cervical vertebra, down to the shoulders, back and waist eyes in turn, and roll to the back of the sofa several times according to the comfort.

Single person sofa pedaling exercise: Sit in front of the sofa, put your arms on the left and right handrails, lift your legs obliquely upward and forward, and pedal your left and right legs alternately, just like riding a bicycle, and practice repeatedly.

Single person sofa's supporting action: Sit on the sofa, hold the handrails on both sides of the sofa with your left arm and right arm, lift your whole body, leave your ass from the sofa seat, straighten your legs forward as far as possible, lift them up repeatedly, and then fall. This is a positive bracket. The reverse supporting body faces the sofa, with arms supported on the left and right handrails, legs bent backward into kneeling posture, and the body supported on the sofa, up and down several times.

Leg-lifting action of double sofa: two single person sofa are placed close to each other, and the body is lying in two sofas, with legs first left and then right, alternately stretching upwards. It is advisable to feel comfortable.

Shoulder supporting action of double sofa: lie on two sofas, press the left and right elbows on the handrails, lift and lower the upper body by elbow force, and repeat several times.

limp

The mechanism of tiptoe health preservation is mainly to prevent varicose veins and skin pigmentation of lower limbs by increasing blood circulation of lower limbs, and then to regulate the function of viscera, especially the heart of the elderly.

There are large and small blood vessels in human leg muscles. When people stand on tiptoe, leg muscles will relax one by one. When muscles relax, arterial blood from the heart will increase the perfusion of muscles; When muscles are tightened, venous blood can be accelerated to return to the heart by squeezing blood vessels, thus promoting blood circulation. After testing, the medical staff found that when people stand on tiptoe, the blood volume squeezed out by the muscles at the back of the two calves is roughly equivalent to the output of the heart pulse. So don't underestimate this simple tiptoe exercise, which is not affected by the venue and time, but can improve the blood circulation of the whole body, especially for those elderly people who don't exercise much.

The specific method of tiptoe movement: put your feet together, press your toes hard, and the heel is about 1 cm off the ground, and then land hard, 1 time (no more than 1 time within 1 second), and 30 times is 1 group, with 65438 times each time.

When doing this sport, you can also use the environment to add some movements to get better results. For example, men will stand on tiptoe to urinate to tonify the kidney and replenish essence; Women will put their first toes and second toes on the ground when sitting and squatting, which can also play a role in strengthening kidney and diuresis. Especially in winter, when people urinate, the pores and capillaries of the human body relax, so there will be chills. Traditional Chinese medicine calls it "the exterior qi is broken by evil", and a cold will take advantage of it. If you do tiptoe exercise at this time, you can avoid the cold invading your body.

In this way, you can practice tiptoe while washing your face, brushing your teeth, walking and flying kites. It's really convenient and simple. If you can persist in doing this kind of tiptoe exercise five or six times a day for a month, your body will become as light as a ballet dancer, and your viscera will become young and energetic.

Knock on the leg

Clapping thighs can be regarded as a compound action to stimulate meridians, and can also treat diseases of gallbladder, stomach and bladder. Kicking is suitable for almost every elderly person.

The basic action of patting thighs is very simple. Hold your hands in an empty fist and beat the front and both sides of your thigh hard, ranging from 200 times each, until your thigh feels numb.

The stomach meridian is an important meridian of the human body, starting from Yingxiang and reaching the mountain root. It is divided into two branches, one along the head angle to the forehead and skull, the other along the neck, from the breast to the large intestine, then along the front side of the leg, through the knee and finally to the second toe of the middle toe.

The stomach meridian is a very long meridian of the human body, which acts on many parts of the body, so tapping the surface of the thigh often stimulates the stomach meridian and makes the blood flow smoothly.

There is a very important point on the stomach meridian called Zusanli, which is three inches below the knee. It is considered to be a longevity point. Regular massage of Zusanli can maintain stomach qi, which is more effective than taking Xiangsha Yangwei Pills.

The gallbladder meridian starts from the outer corner of the eye, goes all the way along the sides of the human head, and then descends along the side of the human body until it reaches between the little toe and the fourth toe of the foot. It is the only two meridians located outside the thigh in the human body. Beating the outside of the thigh is beating the gallbladder. It's very convenient to knock on the gallbladder. The common practice is to knock hard at the four acupoints of Shi Feng, Yanglingquan, Guangming and Hanging Bell on the outside of the thigh every day, every four times is a number, and knock the left and right thighs 200 times a day.

Press the palm

Clapping therapy is similar to massage. By stimulating the meridian points and hand reflex areas of both hands and palms, the meridians can be dredged, the cold in the body can be eliminated, and the human immune function can be improved. Clapping therapy can improve many chronic diseases, including hypertension, diabetes, liver disease and stomach disease.

The method is: open your hands and fingers, palm to palm, finger to finger, and pat evenly. At first, you can pat with your hands, and then gradually increase your strength. When you clap your hands, your thoughts are concentrated between the two palms, and your mood is relaxed and happy.

If the elderly clap their hands for 10 minutes after getting up every day and clap their hands for half an hour when walking at night, their blood pressure will stabilize at a normal level and indigestion will disappear.

In addition, according to thenar 100 times, it can treat abdominal pain and diarrhea; Press 100 on the right side above thenar to treat chronic cholecystitis; If you press between the lower ends of the fourth and fifth fingers, you can treat cough.

Lardo

The kidney is one of the important organs of the human body. According to the Five Elements Theory of Chinese Medicine, the kidney holds the essence, and it is enlightened to the ear. There are many acupoints in the ear to treat kidney diseases. Therefore, regular binaural exercise can strengthen the kidney and waist, strengthen the body and prolong life.

For example, after putting your index finger on the inside of the tragus, lift the tragus and earlobe from the inside out with your index finger and thumb for 3-5 minutes at a time. This method can treat headache, dizziness, neurasthenia, tinnitus and other diseases. If you hold empty fists in both hands and push your thumb and forefinger up and down along the helix until the helix is congested and feverish, it can have the effect of hearing and improving eyesight, and can prevent impotence and dizziness.

If you hold the tip of the ear gallery with your thumb and forefinger, lift it up, rub it down, rub it up and rub it up for 20 times, so that local fever will turn red, which can calm down and relieve pain, clear the brain and improve eyesight, and also prevent and treat hypertension. If you rub it with the palm of your hand, first massage the abdomen (that is, in front of your ears) backwards, then massage your back forward and massage it repeatedly for 5 ~ 6 times. This method can dredge the channels and collaterals, and has a health care effect on the kidneys and all organs.