The advantages of putting your feet on the wall every day
1, promoting liver detoxification
When the feet are lifted high, the blood will quickly return to the liver and kidney, giving it a new detoxification function.
When the feet are raised high, the metabolism will be accelerated, and there will be a strong and extremely acidic reaction below the waist. In order to solve the instantaneous increase of toxins, the human pituitary gland will secrete hormones, stimulate potential and strengthen detoxification.
Step 2 stabilize blood pressure
When the feet are lifted high, training breathing in Tian Dan can reduce the burden on the lungs, and the turbid gas in the chest can be discharged smoothly, which can solve the depression of the chest, help the heart to return to normal function, greatly reduce psychological pressure and stabilize blood pressure.
3. Smooth blood flow
When the feet are lifted high, the Shenque (navel) has the same luck as Mingmen, which opens the blood of Ren Du, dilates capillaries and increases skin respiration and metabolism.
4. Prevent joint degeneration
Lift your feet high, keep your spine level, your muscles are elastic, and your blood is smooth. Each joint will naturally proliferate bone marrow, and the nerves on both sides of the spine will return to normal conduction. How can joint degeneration or long bone spurs compress nerves?
5. Help sleep
Lean your legs against the wall and let your body relax deeply. Coupled with slow and regular breathing, it can stimulate the nerves of relaxation and digestion. Friends who are troubled by insomnia can do this for a while when they can't sleep, which can help them fall asleep.
6. Reduce blood fat and stabilize blood sugar
Because you sweat when lifting your feet, acidic toxins can be excreted and blood lipids naturally burn. Because the spleen governs the limbs, exercising the spleen when lifting the feet can stabilize blood sugar, improve the function of the spleen and make people's temperament natural and kind.
In addition, this kind of foot lifting can also relieve the edema of thighs and feet and insist on losing weight for a long time.
How to lift your legs against the wall?
1, if the body is stiff, the distance between the legs and the wall can be a little farther;
2. If the body is soft, you can choose to be closer to the wall;
3. Try to move your body according to the mat until you find the most effective position for you;
4. Let your legs lean against the wall and try to stay vertical;
5. Feel the center of gravity of your femur and abdomen penetrate from the back of the pelvis to the trunk;
6. Close your eyes and let your attention slowly focus on your breathing;
7. Keep 10- 15 minutes;
8. Finally, when putting down your legs, bend your knees, let your feet step on the wall and raise your hips. Then put down your hips, exhale, and get up and return to the sitting position.
How to do stretching exercise before going to bed
(1) Lie on your stomach with your abdomen on the yoga mat. Hands stretched forward, hands parallel. Then cross your arms, put your right hand on the left and your left hand on the right, and try to keep your arms in the same straight line. This action can stretch the shoulders well. Holding the mouse and mobile phone for so long a day, it's time to pull it down and stretch. Close your eyes, keep this action and take 10 deep breaths. Then, switch the direction of arms crossing and keep the same time.
② Lie on your back with your arms open and in a straight line with your shoulders. Then, bend your knees and put your feet on the ground. Hook your left knee to your right knee. Move your hips to the left of the yoga mat so that you can twist your body to the right. Keep this action and take 10 deep breaths. Then, repeat on the other side.
(3) Finish the last twist and let the body return to the center of the yoga mat again. Bend your knees and put your right foot on your left leg. The right hand passes through the middle gap and hands are crossed on the left leg tibia. Keep the pelvis always attached to the yoga mat, press the left knee to the chest, and stretch the right leg more. Keep this action and take 10 deep breaths. Then, repeat on the other side.
Bend your knees and put your feet on the ground. Then, straighten your right leg up, grasp your knee, ankle and sole in turn, and slowly put the heel of your left foot back on the yoga mat to straighten it, so that your right foot can be stretched. If it is difficult for the lovers to straighten their left legs, they can keep their original bent knees. Keep this action and take 10 deep breaths. Then, repeat on the other side.
⑤ Finally, a simple sitting twist. When doing this, inhale, stretch your spine, exhale, and slowly turn left, with your right hand on your left knee and your left hand behind your back. Keep this action and take 10 deep breaths. Then, repeat on the other side.
Exercise before going to bed
1, joint and nerve movement
After lying on your back in bed, raise your hands to your chest and let go. Bend your hands first and then open your fingers. After opening and releasing, raise your hand and move to the left and right for one to two minutes at a time, once in the morning and once in the evening.
2, neck movement
Sit on the backrest and do it in turn as follows: move the left and right shoulders up and down 10 times; Turn left and right 10 times; Head bending back and forth 10 times; The head bends to the lower right and the lower left respectively 10 times; Stretch your hands horizontally left and right, and then turn your head left and right 1 time; Stretch your hands forward and turn your head left and right 1 time; Stretch your hands forward, then bend your elbows and make a fist; Keep the above posture, stretch your arms back as far as possible, and straighten your chest forward. Finally, relax, put your hands on your knees, stand and shake left and right, and exercise your abdomen at the same time, about l 10 times before and after. Do it once in the morning and once in the evening.
3. Promote blood circulation.
Lying on a flat bed, you can lie on your back or take a seat, then bend your toes backwards, put your hands across your neck, and hold the fourth or fifth cervical vertebra, like a goldfish, for one to two minutes in the morning and evening.
4. Stimulate capillary movement
On your back, rest your neck on a hard pillow, stretch your arms perpendicular to your body, and then exercise your limbs for one to two minutes at a time, once in the morning and once in the evening.
5, squat fitness
Hands rested on her hips, feet shoulder-width, eyes straight up, knees slowly squatting, heels off the ground, focus on toes, and at the same time read "ha" in her mouth and spit out turbid air in her abdomen; Breathe in when you stand up, stay in your abdomen, and imagine yourself breathing fresh air into your abdomen.
Step 6 pedal in the air
Lie on your back, put your back on the ground, support your body with your elbows, bend your knees with your right leg, and move to your chest. Then stretch your legs and keep them off the ground 15 cm, while bend your knees with your left leg and move to your chest. Don't hunch your back, it's like pedaling a bike. The whole process only takes 30 seconds.