What are the methods of soft exercise and health tips?

Stiffness or inflexibility of joints and bones in the elderly is mostly caused by poor softness. It is not difficult to improve, but it is necessary to gradually increase the amount of exercise and difficulty. If you have never exercised, you can do some stretching exercises first. Get out of bed, take a prone position, stretch your hands over your head as far as possible, and then change from sitting position to standing position to continue doing it, slowly pulling and stretching; Next, bend your knees, hold your hands tightly, and gradually exert yourself until your knees can touch your chin; Finally, you can do a twisting action on the bed, so that the shoulders and knees twist in opposite directions respectively. These are the best stretching exercises for all ages. Usually let the joints have more opportunities to stretch and not degenerate too quickly.

Health tip (1) Be fully prepared: first take a deep breath, let your abdomen bulge, and then slowly stretch your body. Starting from the head, slowly rotate all parts of the body, slowly and gently. Before getting up, you can fully stretch your body for two to three minutes, first stretching your arms and legs, then stretching your legs and stretching your whole body to "wake up" your muscles.

(2) Step by step: Don't expect immediate results, or you will damage your muscles. Step by step, persevere, don't stop practicing. Consistency and coordination are the most important movements. You can't use explosive force, otherwise it will also damage your muscles. Don't pursue flexibility too much, otherwise it will affect the explosive power of muscles.

(3) the intensity should be moderate: pay attention to the feelings of the body. If you feel inflexible or painful, it means that the amount of exercise has exceeded your ability.

(4) Review the past and learn the new: Before starting a new action, practice the previous action repeatedly. Usually pay attention to maintain a beautiful posture, sit up straight, stand with your abdomen in, put your shoulders flat and tighten your hips. When walking, hold your head high and look forward.

(5) Combination of static and dynamic: Do not practice statically for more than 10 second at a time. After the ligament of a certain part is stretched for a certain time (several seconds), it is necessary to do dynamic exercise at that part immediately, which can maintain the good elasticity of muscles and enhance the adjustment ability of the central nervous system to muscle activities. We should also pay attention to the development of flexibility according to the requirements of bodybuilding technology, do more dynamic stretching exercises, and constantly change posture and stretching parts.

(6) Overall training: We should not emphasize the flexibility training of a certain part in isolation and unilaterally, but should pay attention to the flexibility training of all parts of the body. Only in this way can we improve our physical exercise ability.

(7) Pay attention to feeling: When practicing, you should not only adjust your breathing and concentrate, but also carefully understand your posture. When you accurately "feel" this action, the effect will come out.