A set of health care actions before getting up, exercise can promote the body's metabolism, exercise is conducive to enhancing the body's immunity, many people will do some appropriate exercise to ensure their health, different exercise effects are different, the following is a set of health care actions before getting up.
A set of health care actions before getting up 1 rubbing your face: When you wake up in the morning, many people are used to rubbing their eyelids with the back of their hands. In fact, this action can be further expanded. Rub your face with your hands after rubbing your eyes. It is best to rub the "Xiang Ying point" next to the two nostrils with your fingers several times at the same time, then rub it up to your forehead, then separate it to both sides, and rub it down to your chin along your cheeks. You can rub your face 20 times. It has the effects of promoting facial blood circulation, enhancing the cold resistance of facial skin, refreshing and preventing colds. Over time, it also has the advantages of reducing facial wrinkles and keeping youthful appearance forever.
Roll your eyes: after waking up, roll your eyes left and right first, and then up and down 15~20 times. You can do it slowly. Has the effects of improving eye flexibility, enhancing eyesight and reducing eye diseases.
Knocking teeth: gently close your lips, knock the upper and lower teeth on each other for 25~40 times, then turn your tongue and press the tip of your tongue against the upper jaw several times. Doing so can promote the blood circulation of the mouth, teeth and gums, increase saliva secretion, thus removing dirt and improving the ability to resist dental caries and chewing function.
Lifting anus: Concentrated lifting and contracting anus for 25~30 times can enhance the muscle strength of anal sphincter, improve blood circulation around anus and prevent proctoptosis and hemorrhoids.
Abdominal stretching: lie on your back, straighten your legs and take a deep breath. When inhaling deeply, the abdomen will stand up strongly, and when breathing, it will relax. 15~20 repeated exercises can enhance the elasticity and strength of abdominal muscles, prevent abdominal muscle relaxation and abdominal fat accumulation, and improve gastrointestinal digestion and absorption function.
Comb your hair: when sitting up, comb your hair with ten fingers from forehead to pillow and from both sides to the top of your head for 20~30 times, which can improve the blood nutrition supply of hair roots, reduce hair loss and white hair, promote black hair, refresh your mind and lower blood pressure.
Play with the brain: sit on the bed, press your hands and palms tightly on your ears respectively, and gently tap the back skull with your index finger, middle finger and ring finger, and you can hear a plop. Playing 10~ 15 every morning can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.
Cat's waist: lie on the bed, spread out your hands, straighten your legs together, and tilt your hips. Repeat 15~20 times. This can fully strengthen the muscles and joints of the back and limbs, promote the smooth flow of blood in the whole body, and prevent backache.
A set of health care actions before getting up 2 1, clearing away heat and three yin
Hand Taiyin Lung Meridian, Hand Jueyin Pericardial Meridian and Hand Shaoyin Heart Meridian.
First, put the palm of your right hand on the inner side of your left upper arm and rub it back and forth between the wrist and elbow stripes by friction. Beat back and forth, count 12345678 in your mind and do four eight beats. Then change the left palm and wipe the right upper arm.
2. Dredge the gallbladder meridian of shaoyang foot and shaoyang.
Cross your hands with four fingers, aim your fingers at the center line of the nasal tip, naturally unfold your thumb and aim at the center of your eyebrows, and rub back and forth to make four eight beats.
3, the middle button
Hold the right hand into a hollow fist and point it at Zhongshan point with a little force to buckle four or eight times, then change the left hand to buckle four or eight times.
4, pat two dirty
The right hand slightly holds the hollow palm to pat the spleen on the upper edge of the left rib arch, with four eight beats, and the left palm is changed to pat the liver on the upper edge of the right rib arch, with four eight beats.
5. Periumbilical transportation
Rub the right hand clockwise around the umbilicus. Rub one lap, four eight beats, and change the left hand to four eight beats counterclockwise.
6. Lack of basin points due to vibration
The head is tilted to the right, and the right hand slightly holds the hollow palm to pat the lower left side of the cervical vertebra, that is, the lateral side of the cervical vertebra root, which is equivalent to the upper and lower points of the pelvic cavity. Four eight beats. Change the left hand to slightly hold the hollow palm and pat the lower right front side of the cervical vertebra, four times and eight times.
After that, you can get dressed and get up, and then go outside after a little activity. Especially for middle-aged and elderly people, we must persist in exercising. It's best not to forget a few times on impulse. We should stick to it as a routine, because prevention is the most important thing, and any remedial measures after the onset are not as good as a healthy life.
A set of health actions before getting up 3. Comb your hair with your fingers for one minute.
Comb your hands and fingers from your forehead to the back of your head in turn to enhance blood circulation in your head and increase blood flow in your brain, which can prevent vascular diseases in your brain and make it black and shiny.
Gently rub the screw for one minute.
Gently rub the left and right helix with your fingers until it is warm and comfortable. Because there are acupuncture points all over the ear, it can dredge the meridians, especially for tinnitus, dizziness, forgetfulness and other symptoms.
Roll your eyes.
The eyeball can rotate clockwise and counterclockwise, which can exercise the eye muscles and refresh the mind.
Rub your nose with your thumb for one minute.
Tapping teeth and rolling tongue can promote blood circulation of roots and gums and strengthen teeth. Curling the tongue can make the tongue move freely and increase sensitivity.
Stretch and bend your limbs for a minute.
Through flexion and extension exercise, blood can quickly return to the whole body, provide sufficient oxygen and blood for the heart and brain system, prevent acute and chronic cardiovascular and cerebrovascular diseases, and enhance the flexibility of limbs and joints.
Gently rub your navel for one minute.
Gently rub the navel with both hands and palms alternately, because the navel is located at Shenque, Guanyuan, Qihai, Dantian, Zhongwan and other acupoints, especially Shenque, which can prevent and treat stroke. Gently rubbing also has the function of refreshing and invigorating qi.
Abdomen and anus for one minute.
Repeated contraction and levator ani can enhance the contractility of anal sphincter, promote blood circulation and prevent hemorrhoids.
Step on your ankle for a minute.
Lie on your back and rub the soles of your feet alternately to make them feel warm. After kicking the soles of the feet, it can promote the blood circulation of the whole body, and has the effects of activating meridians, strengthening the spleen and stomach, calming the heart and calming the nerves.
Turn left and right for one minute.
Turn over gently on the bed to exercise the joints of the spine and the muscles of the waist.
A set of health care actions before getting up 4 1, combing your hair-combing your hair often-your hair is not white.
Knead your fingers deeply from forehead to back of your head, and comb them 100 times at the speed of 2~4 times per second, so as to promote the blood return of the brain and fully nourish the hair roots.
2. Ironing clothes-ironing eyes-can improve eyesight.
When you get up in the morning, your hands rub against each other. When your hands are hot, put a palm on your eyes. After repeating it three times, your eyes will naturally close. First slowly turn your eyes clockwise for a few weeks, then turn them counterclockwise accordingly, and the time is controlled at about 5 minutes. Then gently press the eyeball with food and middle finger, or press around the eyeball. The warmth of the palm, coupled with the rotation and stretching of the eyeball, will accelerate eye metabolism, enrich blood and improve vision.
3, rub-rub the ventral side-liver Shu Qi
The palms of both hands rub back and forth along the root of the breast, feeling that this part is slightly hot. Push and knead obliquely downward from the upper part of ribs to the lower part of navel for about 30 times; Keep your arms straight, over your head, fully open to the left and right waist and hypochondriac parts respectively, and cooperate with breathing. Exhale when you are sideways, inhale when you turn positive, and pull left and right for 6~8 times.
4, turn-turn wrist-anti-stiffness
Put the other four fingers, including the thumb, together and put them on your waist. First, slowly thrust your left fist forward, clench it and glare forward. Slowly loosen your fingers, from fist to palm, thumb down. Then, the left hand rotates up and down, left and right, and the wrist rotates almost once. Fingers down, thumb buckle, the other four fingers together, waist. Then change your right hand and repeat the same action, and practice alternately with your hands.
5, pad-pad heel-practice balance
This movement comes from Baduanjin-the seven bulges on the back can eliminate all diseases, and tiptoe can dredge the three yin meridians of the foot and control the upward movement of qi, thus improving renal function. You can also exercise the muscles at the back of the calf, get through the meridians, get rid of diseases and strengthen your body.
6. Chest enlargement-chest enlargement-regulating lung function
Raise your hands from the front of your lower abdomen, palms up, about the same height as your breasts. Then the arms are turned outwards, the elbows are drooping, the palms stand in front of the shoulders, and the palms are opposite. Expand your shoulders and chest, inhale slowly, and your shoulder blades are close to your spine, as if you can hold a pen on your back; At the same time, the neck is narrowed, the head is slightly raised, and the lower abdomen is tightened. Then, push your hands forward with your arms, with loose shoulders and heavy wrists; At the end of exhaling, hang your arms to your side and breathe naturally. Repeat the above actions for about 30 times.
7, around-around the shoulders and arms-to avoid pain.
Stand up straight with your feet shoulder-width apart and keep the rest of your body still. Turn your shoulders back 10 times, 30 times each time.
8. Knock-often knock your teeth-healthy teeth
Tapping teeth can promote the blood circulation around teeth and pulp cavity, increase the nutritional supply of teeth, so it can strengthen teeth and reduce the occurrence of dental diseases such as dental caries. And the teeth are not easy to loosen and fall off.
9, hit-hit the life gate-solid kidney qi
Relax your whole body and bend your knees slightly; Hold empty fists in both hands, turn your waist and drive both arms at the same time. One arm hits the navel and the other arm hits the back door. This action takes the waist as the axis, and uses the inertia of waist rotation to drive the two arms to knock alternately to avoid stiff action.
10, lift your neck-blood flow is smooth.
The mandible leans forward and downward, with the head low and the chest low, accompanied by thin and even deep exhalation. This action is equivalent to turning up, forward and down around the mandible, driving the cervical spine to stretch and bend forward. It can help people to pull the adhered tendons and knots, relax the channels and collaterals, and relieve pain.