Stretch your bones and muscles in six steps 1 minute before going to bed, and protect yourself while exercising. Exercise is an important way for us to maintain our physical function, and a full state is more conducive to us to actively meet life. In fact, doing some stretching exercises before going to bed will improve the quality of sleep. I'll show you that it's good to stretch your bones and muscles in six steps 1 minute before going to bed.

65438+ 0 minutes before going to bed, 6 steps to stretch the bones and muscles A. The posture of the big belly disappearing:

Lie on your back, bend your legs, straighten your arms forward, put your hands on your knees, and keep your knees close to each other so that your knees and hands look contradictory. Hold for more than 5 seconds and repeat for 4 ~ 5 times.

Efficacy: mainly exercise the lower abdominal muscles, which is also helpful for stovepipe.

B, create a round and beautiful hip posture:

Lie on your back with your legs bent. First put a mat under your feet, press your feet on the mat, keep your hips slightly up, a little off the ground, and put your hands on your chest. Hold for more than 5 seconds and repeat for 4 ~ 5 times.

Efficacy: Tightening drooping buttocks, shaping small and firm buttocks, and also exercising the legs.

C, eliminate the trunk leg posture:

Lie on your back, lift your legs up and bend, and put your feet together. First, cross your hands, grab the outside of your knees respectively, and open your knees as far as possible. At the same time, press your knees with your hands, and your knees and hands wrestle with each other to achieve the exercise effect. Hold for more than 5 seconds and repeat for 4 ~ 5 times.

Efficacy: Exercise the outer thighs, shape slender legs and exercise the arms by the way.

D, the correct radish leg posture:

Lie on your back with your arms at your sides, palms down, your legs bent, your knees tightly clamped on the cushion, your feet separated by about 20 cm, and your knees pressed inward as hard as possible. Hold for more than 5 seconds and repeat 45 times.

Efficacy: correct radish legs and make them slender and straight.

E, promote the whole body blood circulation posture:

Lie on your back, arms up, hands clenched, relax and turn left and right. Hold for more than 5 seconds and repeat for 4 ~ 5 times.

Efficacy: improve systemic lymphatic circulation and promote blood circulation.

F, solve the lower body edema posture:

Lie on your back, arms flat on your sides, palms down, legs straight up, hold, and then turn your feet. Pay attention to the movements of the soles of your feet and swing your toes from side to side, just like waving goodbye to people. Close your toes and open them again. Hold for more than 5 seconds and repeat for 4 ~ 5 times.

Efficacy: Help lower body to eliminate edema.

Stretch your neck before going to bed.

Our neck is under the pressure of our head every day, so we will definitely feel sore at the end of the day. Before going to bed, you can stretch your head in four directions, front, back, left and right, and slowly turn your head. The stretching time in each direction is between 1-2 seconds. However, it should be noted that this stretching is not to turn your head around, but to stretch to the left and then come back, then switch to the right, and so on. When you finish your day's work, you can stretch and stretch properly.

Shoulder stretch.

Shoulders, like the neck, feel sore easily because of a hard day's work. Stand up straight with your feet shoulder-width apart. After holding your fingers in vain, put your thumb on your shoulder, and then move your bent arm back and forth to make a circle. But be careful, the wreath must be big, but it's best not to be too fast.

Back stretching.

Sit on the heel, naturally climb forward, palms up, arms stretched forward as far as possible, and put them on the ground. This way can not only stretch the back, but also help stretch the tendons of the feet. This is also a posture in yoga, mainly to promote the stretching of the back and help relieve the pain in the back.

Abdominal stretching.

The whole person is on the ground, then his legs are close to the ground, and his upper body is propped up with only his hands. After that, he could feel the obvious tension in his abdomen. This posture may be a little tired, because it can stretch the muscles of the abdomen, so it will feel sore. And regular stretching can also help you lose weight.

Stretch the front of the thigh.

When standing naturally, hook your left foot, grab your ankle with your left hand, then slowly pull it to your hips and change sides. If you can't stand on your own, you can use a chair or a wall to keep your balance. This kind of action can stretch the thigh well.

Stretch your hind legs.

The lunge posture is facing the wall, then one toe and knee are pressed against the wall, the other foot is straightened after retreating, and both hands are bent to hold the wall. Then change sides and make a gesture. The calf is also a place where people are prone to cramps. Because it is far from the heart, it is easy to cause blood circulation obstruction. Regular stretching also helps to promote blood circulation in the calf.

When doing the above stretching exercise, you should pay attention to everyone's own softness, so when doing the above exercise, you can relax when you feel the muscles of your body are sore in stretching. The most important thing is to remember to stick to it, because when stretching tendons, it is easy to cause muscle damage because of too much movement or other reasons, so pay attention to slow down when stretching, and then don't feel pain every time you stretch, which is easy to hurt muscles.