The way the elderly do exercises before going to bed 1, push it back.
Lie prone on the bed on one side, without a pillow, with head tilted to one side and upper limbs relaxed. The other side is standing beside the bed, facing the head of the prone person, with legs spread out in a small bow, hands and five fingers spread out, and placed side by side above the prone person's back (pay attention to the close contact between the palm and the back).
Then, the strength of the waist and legs acts on the forearm and palm, and the strength is moderate, pushing forward, so that the skin muscles of the back move rapidly with the palm instantly, and are pushed to the waist from top to bottom. Push about 10 times, then let the prone person tilt his head to the other side and push about 10 times as before.
Then, the operator clenched his fist with his right hand and beat his back with wrist force, with moderate strength, and beat it several times from top to bottom before stopping. Modern medicine has confirmed that there are many people under the skin of their backs? Strong combat effectiveness? Pushing the back can activate our immune cells, and achieve the functions of dredging meridians, unblocking qi and blood, harmonizing viscera, dispelling cold and relieving pain.
2, chiropractic
Leaning on one side of the bed, revealing the whole back. On the other hand, along the two fingers on both sides of the spine, gently pinch the skin from the sacrococcygeal region with the index finger and thumb of both hands, then slowly pinch the skin forward until it is pushed to the highest spine under the neck, counting as 1 time, and continuously pinch it from bottom to top for 4 to 6 times, counting as 1 time.
For the second or third time, lift the skin obliquely upward every three times. If you say it properly, you can hear a slight noise at the second to fifth lumbar vertebrae. Finally, press the thumb at Shenshu point on both sides of the waist (4.5 cm between the spinous processes of the second and third lumbar vertebrae) for a while, one night 1 time. Long-term persistence can strengthen the spleen and nourish the stomach, improve people's appetite and rosy complexion, and prevent malnutrition.
3. Touch your armpits
Axillary is rich in blood vessels, nerves and lymph nodes. If someone touches it with their hands, the person touched will laugh. Is this an expert? Axillary exercise? It is more convenient and feasible for couples to do this exercise. When the other party is not paying attention, one party can gently touch the armpit to make it laugh, or often touch and scratch the armpit to keep the smile open.
There are at least two mysteries about strengthening the body: First, stimulating the nerves, blood vessels and lymph nodes here can accelerate the circulation of neurohumors, thus driving other organs of the whole body to get more oxygen and nutrition. The second is to touch the armpit and laugh. Laughter can drive all organs of the body to move, which is beneficial to secrete healthy hormones, enzymes and acetylcholine, improve the body's resistance and prevent many diseases, especially for the brain, heart and lungs.
4, rubbing the abdomen
This can be operated by two people or by themselves. Lie flat on the bed before going to bed, rub your hands, wrap your hands around your navel, and rub your abdomen clockwise for dozens of times, with moderate attention. Then take the navel as the center, and then rub the abdomen counterclockwise for dozens of times.
Modern medicine has proved that rubbing the abdomen can promote the circulation of blood and lymph, improve gastrointestinal function, facilitate intestinal peristalsis and secretion of digestive juice, and facilitate the absorption and digestion of the stomach. Moreover, rubbing the abdomen can stimulate peripheral nerves, promote body metabolism, and prevent and reduce the formation and accumulation of abdominal fat, which is a good way to lose weight.
Four precautions for the elderly before going to bed 1. Stop activities half an hour before going to bed.
Half an hour before going to bed, you should stop working and studying, and have entertainment activities such as watching TV and playing mahjong. It is best to get up and go to the courtyard, or do some activities in the living room, do some gymnastics and practice Tai Ji Chuan. Don't push too hard, relax naturally, let your body and mind calm down and lay a good foundation for the coming sleep.
2. Go to the toilet before going to bed
You should urinate before going to bed and sit still for a while after going to bed, so it's easy to fall asleep.
Don't smoke before going to bed.
Some elderly people have the habit of smoking before going to bed. What's more, smoking in bed makes the air in the bedroom dirty, which is not conducive to sleep, and it will also cause fires due to unlit cigarette butts. In addition, when using the electric mattress, warm the bed before going to bed and cut off the power supply after going to bed. Don't power on all night to avoid accidents.
4. Take the correct sleeping position.
Good sleeping posture can improve the quality of sleep. When choosing a sleeping position, we should take nature, comfort and relaxation as the principle. The best sleeping position is the right side position, which can avoid heart compression and is beneficial to blood circulation.
In addition, in daily life, the elderly might as well do some physical exercises during the day, such as walking and playing Tai Ji Chuan, to ensure adequate sleep at night. If you have insomnia, don't carry it hard. Seek medical attention in time to relieve insomnia as soon as possible.
Anti-aging campaign to prevent aging (1) Take a deep breath: lift your hands from the front of your body and take a deep breath; Then put your hands down from both sides and exhale. Repeat twice and breathe slowly.
(2) Stretching: Cross your hands and fingers, hold your head high, palm up, stretch your back as far as possible, and repeat several times.
(3) Leg-lifting step: Lift thighs, swing arms back and forth, and step for dozens of times at the same time.
(4) Wrist rotation: Make a fist with both hands half closed on the chest, rotate inward and outward four times, and repeat twice.
(5) Wrist swing: Hands naturally flex slightly, wrists relax, and swing up and down for 8 times.
(6) Chest expansion: spread your legs slightly, lift your arms from the front to shoulder level, bend to both sides, and expand your chest vigorously. Then relax and restore your body to the original standing posture, and repeat it for 4 ~ 8 times.
(7) Body rotation: feet open, arms extended outwards, body turned outwards, alternating left and right, repeating.
(8) Body side: feet open, left hand akimbo, right hand swinging upward from body side, body bending to the left twice, alternately and repeatedly.
(9) Knocking on the waist: put your feet together, lean forward slightly, and knock the waist muscles dozens of times with your hands.
(10) Body flexion: open your feet, bend forward, touch the ground with your palms, restore, then put your hands on your waist and bend backward, and repeat for 4 ~ 8 times.
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