Practice before going to bed 1, abdominal muscles
Lie flat on the bed with your knees clamped on both sides and your legs bent 90 degrees. At this time, lift your upper body hard and put your hands straight above your knees. Hold this action for a few seconds and repeat 10 times.
2. Sit on one side and press down.
Sit for a long time, with the left leg bent close to the body, the ankle close to the inner side of the right thigh, the arm straight, and the upper body slowly leaning forward until both hands hold the tip of the right foot and the chest close to the thigh, for 10 ~ 15 seconds, repeat 10 times, and switch sides. If you can't touch your toes at first, you can hold your calf or ankle according to the softness.
3, waist rotation movement
Open your hands to both sides and lie on your back in a cross shape. After the right knee is bent, cross the left thigh and press to the left until the side waist feels tight. Look to the right and watch your shoulders. Continue 10 ~ 15 seconds, and repeat 10 times.
4. Side waist and shoulder stretching
Stand up straight, grab your left wrist with your right hand, lean your head back as far as possible, and then bend to the left until you feel your waist stretched. The duration remains at 10 second. This action is repeated 10 times. Then switch sides to continue this action.
5, ankle rotation
Turn your ankle clockwise and counterclockwise around your toes 10 times. Muscle strength training to prevent low back pain.
In addition to relaxation, stretching can also help blood circulation, improve the range of motion of joints and achieve the effect of strengthening muscles. Of particular importance is the abdominal muscles.
The best abdominal muscle is 1 cm, but the middle-aged and elderly people rarely reach the standard. When the abdominal muscles are not strong enough, it is easy to have bad posture and cause low back pain. In order to make the abdominal muscles and back muscles stronger and help the spine bear the weight, we should exercise as soon as possible.
6. Upper back stretching exercise
Kneel your legs on the bed, stretch your hands forward as far as possible and do cat stretching. At the same time, pay attention to the shoulder to stick to the bed. Repeat this action 10 times. You can also do it standing, which can also effectively alleviate the fatigue when driving.
In order to make your body more relaxed and soft, you can do stretching exercises after taking a shower, which is also a good bedtime activity. When driving for a long time, stretching helps to reduce the fatigue of the waist and shoulders, get out of the car as much as possible, and let the whole body stretch.
7. Lateral abdominal muscles
Lie on your side, with one hand supporting your head and the other hand in front of your abdomen to help support your body. Lift your feet together, stay for 5 ~ 10 seconds, put them down, repeat 10 times, and switch sides.
8. Back muscles
Lie prone, put a pillow under your abdomen, put your hands on your waist, slowly lift your upper body to make it level, stay for 5 ~ 10 seconds and then put it down. Repeat 10 times. Not suitable for people with disc herniation.
9. Back stretching exercise
Lie flat on your knees, stretch your hands forward as far as possible, and press your shoulders down at the same time 10 ~ 15 seconds, and repeat 10 times. You can do it standing up and stretch when you are tired.
In order to make your body more relaxed and soft, you can do stretching exercises after taking a shower, which is also a good bedtime activity. When driving for a long time, stretching helps to reduce the fatigue of the waist and shoulders, get out of the car as much as possible, and let the whole body stretch.
Neck massage exercises teach you nine kinds of exercises. Smoking and drinking, less exercise, high-calorie diet, staying up too late and other unhealthy lifestyles have also led to it? Youth stroke? The incidence of the disease is getting higher and higher, and many young and middle-aged patients suddenly fall asymptomatic in their work and life, which is regrettable. So how to prevent stroke in daily life? Here is a set of simple exercises. Daily exercise can help you prevent brain death.
1, shoulder movement
Relax your shoulders and hang your hands naturally at your sides. Rotate the shoulder from back to front 10 times, then rotate it from front to back 10 times, and then lift and relax the shoulder 10 times. It can relax shoulder muscles, relieve the pressure of neck and shoulder nerves and blood vessels, and promote blood supply to the brain.
2, neck massage
Put your fingers together, put your fingers behind your neck and rub the left and right sides behind your neck in turn, making your skin slightly red and hot. It can promote the relaxation of cervical vascular smooth muscle and reduce blood lipid deposition.
3. Head massage
The five fingers are flexed separately, and the fingertips slowly rotate from the forehead to the top of the head, and then press them to the back of the head. Press your hands alternately five times each. It can effectively improve blood circulation in the brain and improve blood supply to the brain.
4, neck movement
Relax your neck, gently turn your neck back and forth, left and right, and move slowly for at most 5 seconds, then turn in the opposite direction. It can increase the compression resistance and toughness of blood vessels, promote blood circulation and dredge collaterals.
5. gnash one's teeth, especially because he is angry at not getting what he wants.
The upper and lower teeth are completely closed, and the upper and lower teeth are tight and loose. When biting tightly, double the force and do not leave each other when relaxing. Repeatedly clench and loosen teeth for dozens of times, so that the blood vessels and muscles of the head and neck, scalp and face are in a dynamic state of one closing and one loosening in turn, which accelerates the blood circulation of the cerebral vessels, gradually restores the elasticity of the hardened cerebral vessels, makes the blood supply and oxygen supply to the brain tissue sufficient, and can eliminate dizziness and make a stroke.
6, commonly used left hand
A new study found that people, especially middle-aged and elderly people, often study deliberately? Being left-handed, that is, using your left hand more often, can prevent stroke. People who used to account for more than 90% of the population are used to using their right hands. However, most right-handed people often get exercise in the left hemisphere, but rarely in the right hemisphere, which makes the cerebral vessels in the right hemisphere fragile, and the possibility of rupture and bleeding leading to stroke is greater.
Therefore, right-handed people, especially middle-aged and elderly people, should exercise the right hemisphere with their left hand as much as possible, thus enhancing the blood vessels and functions of the right hemisphere. On the contrary, what about lefties? Left-handed If you use your right hand more often, it will have the same effect.
Step 7 shake your head
Experts analyze the reasons from the fact that painters seldom have strokes, and think it is related to the characteristics of the painter's head movement at work. The front, back, left and right rotation of the head can increase the pressure resistance of the blood vessels in the head and help prevent stroke. The method is: sit up, relax the neck muscles, and then do it 30~50 times, with moderate amplitude and slow speed, 3 times in the morning and 3 times in the evening.
8. shrug your shoulders
Shrugging can relax the nerves, blood vessels and muscles of the shoulder, promote blood circulation and dredge collaterals, and provide artificial driving force for carotid blood to flow to the brain. The method is to do repeated movements of lifting shoulders every morning and evening for 6 minutes each time.
9, neck fever
Stroke is related to the formation of atherosclerotic plaque by cholesterol deposition in carotid intima. Massage and fever neck rubbing can promote the relaxation of cervical vascular smooth muscle, improve the nutrition of vascular wall, promote the softening of hardened cervical blood vessels, restore elasticity and improve blood supply to the brain. The method is to massage the left and right sides of the neck quickly after rubbing your hands. Moderate strength, slightly faster. The skin is hot and red, and do it for 6 minutes every morning and evening.
Have you seen it? What are the practices of doing exercises before going to bed? People also see:
1. Healthy exercise before going to bed
2. What health care campaigns are there?
3. Sleeping exercises for insomnia