Author: Wu Yuxi
The spine is the axis of human movement, and the waist is the key part of this axis.
Therefore, regular waist exercise can strengthen the kidneys, maintain the flexibility of the spine, promote blood circulation in the abdominal cavity and pelvic cavity, and greatly help improve gastrointestinal function. Professor Wang Lizhong, an old expert in the famous medical hall of Henan Provincial Hospital of Traditional Chinese Medicine, introduced a waist exercise method, which is especially suitable for the elderly.
1. Lateral buckling. Spread your feet shoulder-width, with your hands akimbo, your thumb in front and your four fingers together at the back. Bend the upper body to the left as far as possible until it can't bend any more, then bend the body to the right and do it alternately 15 times.
2. pitch. (Same as above) Gently press at about 10 cm below the umbilicus, and then pitch the upper body back and forth as far as possible, and do 15 times each. Be careful not to bend your knees.
Step 3 twist. (Same as above) Relax all over, breathe naturally, hang down your arms and leave your armpit empty, which can accommodate one punch, then bend your legs slightly, slowly twist your body to the left, slowly shift your center of gravity to your right leg, then slowly twist it to the right, then slightly shift your center of gravity to your left leg, and do it alternately left and right 15 times.
4. shake it. (same as above) The upper body and legs remain basically motionless, and the buttocks circle clockwise from left to front, from right to back and then to left, and counterclockwise from right to front, from left to back and then to right, each time 15 times.
5. Sit-ups. Straighten your legs together, lie on your back on a wooden bed (suitable for you), and make your upper body sit up only by waist strength, with your hands akimbo, thumb in front and four fingers behind, for 15 times in a row. Old people can reduce the amount if they have difficulty in doing it.
Precautions:
It should not be done after a full meal, and exercise should not be too fast. The amount of exercise can be increased or decreased according to your own situation. People with hypertension or cardiovascular and cerebrovascular diseases should be cautious and should not do sit-ups. Wu Yuxi