1. 1. Hanging the horizontal bar: find a place with a certain height, hang the whole person on it with both hands, keep your feet off the ground, relax vertically, and pull the lumbar and thoracic vertebrae by your own strength. Suspend for 30 seconds at a time and repeat it many times.
1.2, walking backwards: This way can increase the strength of back muscles and protect the thoracolumbar spine. It is more suitable for patients with low back and leg pain and lumbar disc herniation in recovery period. It takes 10~20 minutes to walk backwards every day. If you can choose a place with a little slope, the effect will be better.
Besides, Tai Ji Chuan and swimming are the most beneficial for patients with spinal diseases. When playing Tai Ji Chuan, the muscles of the whole body are in a relaxed state. With the slow rotation of the body, the spinal joints can be well adjusted.
2. Psychological adjustment of sub-health.
Shouting or singing loudly is also a good lung exercise and a way to vent and relax. Walking in the wild, looking at the green, jogging or walking in the forest, playing badminton and playing games on the grass can relax your mood and strengthen your physique.
3. Sub-health diet conditioning methods
The symptoms of sub-health are 1, 12: 00, staying up late.
Chinese medicine pays attention to sleeping at noon, and falling asleep before 1 1 at night is most conducive to nourishing yin and giving the body enough electricity at night. Don't sleep more than 1 1∶30 at the latest, otherwise you will be more awake and difficult to fall asleep.
2, nails have white spots
Chinese medicine says that claw nails are blood. There are white spots on the nails, suggesting that people's viscera function is out of balance, especially the digestion and absorption function is not good, and the body nutrition is not enough. Pay attention to a balanced diet.
3, nails have vertical stripes
The vertical stripes on the nails indicate that the body is in a state of fatigue, and may be in a bad mental state recently. Anyway, pay attention to relax and adjust your schedule.
4, the face is not good and spotted
Women with bad skin color and spots mainly look for reasons from two aspects: emotion and endocrine. People who are usually stressed, nervous and have menstrual disorders are prone to yellow, dim or spots.
Generally speaking, the sub-health state consists of four elements: fatigue and weakness, the intermediate state or pre-illness state between health and disease, the imperfect state of physiology, psychology, social adaptability and morality, and the declining state of organizational structure and physiological function that is not commensurate with age.
1, excessive tension and pressure. Studies have shown that long-term stress and stress have four major hazards to health: first, acute and chronic stress directly damages the cardiovascular system and gastrointestinal system, leading to stress ulcer, elevated blood pressure, accelerated heart rate, accelerated arteriosclerosis and cardiovascular events; Second, it causes brain stress fatigue and cognitive decline; The third is to destroy the biological clock and affect the quality of sleep; Fourth, the decline of immune function leads to the increase of malignant tumors and infection opportunities.
2. Bad lifestyle and habits. Such as high salt, high fat and high calorie diet, heavy smoking and drinking, sedentary and so on are the most common reasons for sub-health.
3. The adverse effects of environmental pollution. Such as water and air pollution, noise, microwave, electromagnetic waves and other chemical and physical factors pollution is a hidden killer of health.
4. Bad mental and psychological factors. This is one of the important factors of sub-health of body and mind.