1. Exercise your legs in bed to treat low back pain
For middle-aged and elderly men, some bed exercises can be a good treatment for low back pain.
(1) waist lifting exercise: support the bed with both hands, bend your legs, pedal the bed with both feet, do waist lifting exercise, and try to lift the waist 10 times.
(2) Qiyang lies flat on the bed with his legs aligned, and lifts his legs together as far as possible, doing 10 times.
(3) Push your legs on the bed, bend your legs, and do cycling alternately from left to right. You can master the times according to your own ability.
(4) Squat down and swing your forearms on the bed, bend your legs, put your feet on the bed, and squat down and swing your hips from top to bottom 10 times.
(5) Roll back and forth on the bed, hold your legs with your hands, keep your chest as close as possible to your thighs, and roll back and forth around your waist 10 times.
(6) Roll the waist around the bed, hold the calf with both hands, keep the chest as close as possible to the thigh, and arch the waist. Roll the waist left and right with the spine as the axis and do 10 times.
According to the above method, exercise once before getting up in the morning and once before going to bed at night. As long as you persist, you can gradually relieve back pain and eliminate fatigue. The number of exercises can vary from person to person.
2. Prevent diseases and exercise more.
There are countless nerve endings connected with the brain on the sole of the foot, which is a special health care area of the human body. Giving full play to the medical and health care potential of this special zone is conducive to preventing some diseases. There are several health care methods for feet.
(1) Take off your shoes and socks and put your feet in the sun for 20 ~ 30 minutes. Experts call it foot sunbathing. The beauty of this method lies in letting the ultraviolet rays in the sun shine directly on the soles of the feet, promoting the metabolism of the whole body, accelerating blood circulation, enhancing the vitality of internal organs and giving full play to their functions. This method has a good effect on rickets, rhinitis, anemia, hypotension and other diseases.
(2) According to the meridian theory of traditional Chinese medicine, the stomach meridian passes between the second toe and the third toe of the foot, and the origin of the stomach meridian is also at the joints of the toes, so the second toe and the third toe of the foot are thick and elastic. In addition, people with strong gastrointestinal function can hold their toes firmly when standing. People with weak gastrointestinal function may wish to take some time out every day, practice holding things with two toes and three toes, or consciously move their toes when sitting or lying down, and persevere, the gastrointestinal function will be gradually enhanced.
(3) Beat the soles of feet lightly with a wooden stick for 50 ~ 100 times each time to make them feel sore, numb, hot and bloated, and do it for the left and right feet respectively. Stimulating nerve endings on the soles of feet and promoting blood circulation can achieve the effect of fitness and disease prevention.
(4) Shake your feet to relieve fatigue. Take your supine position, raise your feet in the air, then shake your feet, and finally turn rhythmically like pedaling a bicycle for 5-6 minutes each time. This method can promote systemic blood circulation and relieve fatigue.
(5) Rub your feet to relax your muscles, take off your shoes, put a ball the size of a tennis ball in the center of your feet, and roll it back and forth for a minute or two to prevent arch cramps.
3. Tongue practice to prevent aging
Regular tongue exercise can indirectly stimulate the brain and prevent it from shrinking. The specific approach is:
(1) The tongue stretches and contracts 10 times every morning. Then, the tongue swings left and right outside the mouth five times.
(2) Sit in a chair, open your hands, put your fingers on your knees, lean forward slightly, inhale through your nostrils, then open your mouth, stick out your tongue and exhale. At the same time, keep your eyes open and look forward, and practice 3 ~ 5 times repeatedly.
(3) Open your mouth, extend and retract your tongue. At the same time, use the fingertips of the right index finger, middle finger and ring finger to rub up and down from the left ear to the throat for 30 times. Then, rub the pulp of three fingers of the left hand up and down from the right ear to the throat for 30 times.
(4) Open your mouth in front of the mirror, gently stick out your tongue, stay for 2 ~ 3 seconds, and practice for 5 times. Then, raise your head, stretch your chin, open your mouth, stick out your tongue, stay for 2 ~ 3 seconds, and practice 5 times repeatedly.
The exercise can treat hypertension, cerebral infarction, asthma, myopia, hyperopia, tinnitus, dizziness, pharyngolaryngitis, headache, hyperthyroidism, scapulohumeral periarthritis, insomnia, constipation, etc. Can prevent the occurrence of Alzheimer's disease.
4. Flapping your hands to promote health
There are many meridians and acupoints in the palm. Flapping the palm of your hand will stimulate these acupoints and make them have a health care effect. Moreover, the palm movement is simple and easy, and does not require too much physical strength.
In the first section, arms are stretched forward, elbows are slightly bent, palms are down, fingers are close together, thumbs are bent and hidden in palms, and hands are parallel to the high-five side for 36 times. Stimulating Hegu point (between the first metacarpal and the second metacarpal, at the midpoint of the second metacarpal) can prevent and treat head and face diseases, such as headache and rhinitis. Stimulating the large intestine meridian can prevent and treat gastrointestinal diseases and constipation.
In the second quarter, the arm is stretched forward, the elbow is slightly bent, the palm is up, the fingers are close together, the thumb is bent and hidden in the palm, and the hands are parallel to the high-five side for 36 times. This method mainly stimulates the small intestine meridian and Houxi point (the horizontal head of the little finger metacarpophalangeal joint when making a fist), which can relax the neck muscles and prevent stiff pain and hyperosteogeny in the head and neck.
In the third quarter, the arms are stretched forward, palms are opposite, and the wrists of both hands are knocked on each other for 36 times. This method mainly stimulates the heart, pericardium meridian and Daling point (in the middle of the transverse stripes of the back palm and wrist), which can prevent and treat heart disease and relieve tension.
In the fourth quarter, the arm is extended forward, the palms are opposite, and the fingers are crossed and hit 36 times. This method mainly stimulates eight evil points (point selection at the end of interphalangeal suture 1 ~ 5, left and right eight points), which can promote peripheral circulation and prevent hand numbness.
In the fifth section, the right hand clenched fist, the left palm punched right, and the right fist punched the left palm 36 times; Then he clenched his fist with his left hand, punched his right palm to the left, and punched his right palm 36 times with his left hand. This method mainly stimulates the pericardium meridian and Laogong point (clench fist, point the fingertips of middle finger here), which can refresh the mind, eliminate fatigue and massage the internal organs.
Section 6: Stretch your arms forward, with the palm of your right hand up, the palm of your left hand down, your right arm above your left arm, and slap your hands back 36 times. This method mainly stimulates the Sanjiao Meridian and Yangchi points (selected at the ulnar depression of the extensor carpi extensor carpi dorsi), which can regulate visceral function and prevent diabetes.
5. Exercise can create miracles.
(1) blink to improve your eyesight, calm down and relax your whole body, then close your eyes hard, open them again, and repeat. Closing and opening is like blinking. When you close your eyes, your eyes should be particularly hard, your mind should be focused on your eyes, and you should try to relax when you open your eyes. Exercise for 5 minutes at a time, at least 3 to 4 times a day. The secret is that blinking enhances the blood circulation around the eyes and makes the eyes get more oxygen and nutrition.
(2) Jogging relieves depression According to the report of fitness experts in New York State, long-term regular jogging can effectively relieve the symptoms of depression. They take 120 patients with depression as the research object and insist on jogging for half an hour every day. After 3 months, 80% of the patients got better, and 20% of the patients' bad mood disappeared completely, and their mood improved obviously.
(3) Jumping exercises strengthen bones. American researchers have found that menopausal women who jump up and down every day have an increase in bone density one year later, and the bone density of the hip that is most prone to fracture has increased by 30%. As long as you keep doing this exercise 50 times a day, you can prevent osteoporosis. Skipping rope can also be used, or instead.
(4) Chewing exercise can prevent dementia. Chewing exercise can increase the blood circulation in the head and face, so that brain cells can get more blood, thus prolonging life and preventing dementia.
6. I often "hang myself" in my spare time
Hanging exercise means holding the horizontal bar or doorframe higher than yourself with both hands, doing pull-ups and leaving your feet off the ground. This method insists on exercising 2 ~ 3 times a day for 3 ~ 5 minutes each time. Regular exercise can prevent the following diseases:
(1) Prevent spinal shortening and intervertebral disc degeneration.
In daily life, people inevitably have to do manual labor, which is a compressive load. Under the load, the nucleus pulposus of the intervertebral disc compressed by gravity bulges around, and the nucleus pulposus recovers after the gravity is released. The intervertebral disc is like a spring pad, which plays a buffering role. If the spine bone is often pressed by gravity, strain, deformation and injury will occur over time.
Suspension is a kind of tensile load, and the two ends of the bone are pulled in opposite directions, which is opposite to the compression load that the spine is often subjected to. This can make the spine longer, relieve the compressed intervertebral disc, and stretch the ligament, thus preventing the spine from shortening and preventing the degeneration of the intervertebral disc.
(2) Prevention and adjuvant treatment of scapulohumeral periarthritis and lumbago.
With the increase of age, some degenerative changes such as muscle atrophy, joint stiffness, decreased cardiopulmonary function and short stature began to appear in the body. Suspension exercise can stretch the muscles of the whole body, reduce the pressure on the waist, enhance the functions of the shoulders and waist, and reduce a series of degenerative phenomena such as local muscle atrophy and hyperosteogeny. It has a good effect on preventing and treating scapulohumeral periarthritis, backache and hunchback.
(3) Improve lung function and enhance metabolism.
Hanging exercise can also expand the lungs, inhale more oxygen and enhance metabolism. If the physical conditions of middle-aged people allow, it can be more difficult, such as doing swings to increase the stretching degree of spine and whole body muscles.