Action 1: Adjust the intestinal rhythm and refresh the stretching exercise of abdominal and femoral joints.
1. Lie on your back and hold your right knee. Exhale slowly, keep your thighs close to your abdomen. Don't stir your head and shoulders at this time, adjust the position of the good hand.
2. Hold the right knee with your left hand, exhale slowly, and the knee falls to the left and holds it. At this time, the knee is close to the floor, and more importantly, the right scapula should be consciously close to the floor, open the chest and take a deep breath. Go back to your original position and do the same thing on the other side.
Action 2: reduce thigh worship, tighten abdomen and stretch thigh joints.
1. Keep your feet together and your heels as close as possible.
2. Swing to the right to relax the femoral joint and the muscles around * * * *.
3. Swing to the left like this to relax the femoral joints and muscles around * * *.
4. Grab your toes, inhale deeply, stretch your back, exhale deeply, divide your heels into two sections, and lean forward and hold. If you feel pain during the period, you can relax, take a deep breath, let your body swing and relax your strength. Inhale and lift your upper body at the same time.
Action 3: * * * Protect the abdomen from tightening and stretching.
1. Bend your left knee and sit on the floor. Meanwhile, if your knee hurts, put a towel and blanket under the homeless on the other side to make it higher.
2. Hold the first half of the right foot with both hands, stretching from the coccyx to the top of the head and stretching the back bone.
3. While exhaling, let the abdomen and thighs approach, stretch the waist and bend forward, and keep it. "The body doesn't all lean forward, but the feet are whirring." Friends who feel this way can just bend their knees. Inhale, return to the original position, and do the same on the other side.
How's it going? This kind of stretching exercise, moving to the front, back, left and right femoral joints, can gain a particularly good mood. Take a deep breath, the blood circulation will be good, the body temperature will rise, and the nervous body will relax and be happy. Develop a habit of action that you are satisfied with and feel effective! Say goodbye to edema, constipation and enjoy a touch of comfort!