Home daily 1/ drama-chasing movement
Muscle groups used: obliquus abdominis and gluteus medius.
Action steps:
1. After lying on your side, straighten your feet, bend your hands 90 degrees close to the ground and support them vertically, with your palms facing up; Put your other hand beside you.
2. Support the body with core muscles and hip strength, and the front of the body is perpendicular to the floor.
3. After staying for 5 seconds, go back to your side and do 3 groups and then switch sides.
Action focus: not suitable for doing directly on the floor. It is recommended to put a yoga mat. Avoid holding your breath when moving. You can count and help yourself breathe. If it is too hard, you can bend your feet and calves backwards to increase support.
Daily life at home 2/ brushing practice
Muscle groups used: front and rear thigh muscle groups and gluteal muscle groups.
Action steps:
1. Spread your feet slightly wider than your pelvis and stand firm.
2. Sit your hips back slowly, with your upper body parallel to your calves, and don't lean forward too much. If you have enough strength, you can squat down until your thighs are parallel to the ground.
3. After staying 10 seconds, get up slowly, have a rest and do it for 3 times.
Action focus: Use force on hips and thighs to avoid knee compression injury.
Family Daily 3/ Exercise before going to bed
Use muscle group: gluteal muscle group
Action steps:
1. Bend your knees and lie on your right side. The front of the body is perpendicular to the bed surface, and the left hand is akimbo to stabilize the pelvis.
2. Open your left foot outward, keep your feet together and feel the strength of your hip muscles.
3. After finishing the action, put down the rest, do the 10 group and repeat it on the other side.
Action focus: You can easily rest your head on the bed without relying on a pillow. When the feet are open, the pelvis will not evert.
Action design and demonstration: Xie Yaozhong, physical therapist and sports coach of Sunvis Sunshine Vitality Center.