First raise your head, lean back as far as possible, then slowly lower your head, and lower your forehead as close as possible to your chest, so that your neck and back muscles can be tightened and relaxed. Then, slowly make a circular motion of the head and tilt it to the left and right 10~ 15 times. Then put your back on the back of the chair and put your hands behind your neck for a while. This method can exercise the muscles and joints of the neck, not only enhance their functions, but also prevent and treat nervous headache, insomnia, cervical hyperosteogeny, neck-shoulder syndrome, etc., and also have a good effect on the thyroid and parathyroid glands of the neck.
Wrist rotation
Wrist, like ankle joint, is a joint frequently used by human body, which is operated by qi and blood. Pivot, rotation stimulation can stretch it and promote blood circulation. First, straighten your right arm, relax your wrist, keep your fingers in a natural state, and drive your wrist to the right and outside. Be careful not to use force, gently shake and rotate, and rotate left and right for 30 ~ 50 times; Change your left hand again and circle the same number of times. Or hold the lower part of the right wrist with your left hand and shake the right wrist quickly for 30 ~ 50 times with your left hand.
turn one's head
Proper lumbosacral activity can promote gastrointestinal peristalsis and secretion of digestive juice, and treat constipation. Stand on the ground, legs apart, hands akimbo, waist bent forward, first turn clockwise 10, then turn counterclockwise 10. This method can not only treat constipation, but also strengthen the function of lumbar muscles and joints, and also has certain preventive and therapeutic effects on chronic lumbar muscle strain, lumbar hyperosteogeny, lumbar disc herniation, rheumatic low back pain and sciatica. It is best to turn around in the morning, have an empty stomach, and then drink a cup of warm water after finishing.
Knee rotation
Stand on the ground with your feet together, squat slightly, and tuck your knees in your hands. Turn clockwise for 30 turns, then counterclockwise for 30 turns, and do it twice. This method can not only enhance the muscle strength of the legs and prevent the aging of the legs, but also effectively reduce the venous pressure, promote blood circulation, prevent varicose veins of the lower limbs, increase the range of motion of the waist, knees and ankles, and increase the flexibility of joints. However, elderly people with arthritis are not recommended to do so. fitness
Turn your ankle.
There are many acupoints around the ankle, and the ankle is also the hub of qi and blood operation. Regular rotation can stimulate acupoints and meridians, promote blood circulation, indirectly stimulate acupoints beside ankles, and have preventive and therapeutic effects on diseases of stomach, intestine, heart and kidney. You can sit on the bed, hold your ankle with one hand and your sole with the other, and rotate slowly; You can also sit in a chair, tiptoe on the ground and turn around your ankles. Generally, each turn is about 100 times, once in the morning and once in the evening. Might as well take a shower.