Lie on your back in bed, press on your abdomen with your right hand or hands, and do a circular rhythmic touch clockwise, with moderate strength and smooth movements. About 3 ~ 5 minutes.
2. Press the Tianshu point.
Lie on your back on the bed, place the belly of your middle finger on Tianshu point on the same side, and press and knead it clockwise with appropriate force of your middle finger 1 min.
3. Knead Zhongwan point in palm.
Lie on your back on the bed, with the palm of your left hand close to Zhongwan point and the palm of your right hand overlapping the back of your left hand, and press hard 1 min.
Push the ribs
Lie on your back on the bed, put your palms on your sides, and then push your ribs from top to bottom with the soles of your palms. Repeat 1 min.
5. Press the Guanyuan point.
Lie on your back on the bed, put your middle finger on Guanyuan point, and press 1 min.
Lift abdominal muscles
Lie on your back in bed and hold the abdominal muscles with both hands 1 min.
Second, massage the lumbosacral region.
1. Massage the lumbosacral region.
Sit on the bed, put your fingers together, stick the palm root on the ipsilateral lumbosacral part, and push it several times from top to bottom with appropriate force until the lumbosacral part is hot.
2. Press Kneading Shenshu Point.
Sit on the bed with your hands akimbo, press your thumb on Shenshu points on both sides, and press 1 min.
Third, massage the limbs
1. Press and knead Hegu point
Press Hegu point with the thumb pulp of one side, and gently knead it until it feels sore, each side 1 minute, ***2 minutes. Hegu point is one of the four health-care points in the whole body, and it is also a good point for clearing away heat and relieving pain, which can effectively relieve dizziness, poor diet, emotional irritability, chloasma, acne, abdominal pain and other symptoms caused by constipation.
2. Press the resourceful point.
Press one side of the acupoint with the thumb pulp, and gently massage until it feels sore, each side 1 minute, ***2 minutes. Zhigou point is a special point for treating constipation.
3. Press Zusanli point.
Sit on the bed, straighten your knees naturally, press your thumb on Zusanli point on the same side, and press 1 min with appropriate force, feeling sore.
4. Press and knead Sanyinjiao point
Sit on the bed, straighten your knees naturally, press on the ipsilateral point of Sanyinjiao with your thumb, and press 1 min with appropriate force, which makes you feel sore.
The above-mentioned self-massage method can regulate gastrointestinal function, exercise abdominal muscle tension and enhance physical fitness, and is especially suitable for people with chronic constipation. But we must insist on massage once in the morning and evening, and the technique should be light and flexible, mainly abdominal massage.
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Diet therapy for constipation
General diet therapy
(1) honey sugarcane juice: honey 1 cup, sugarcane juice 1 cup, mix well, and drink on an empty stomach every morning and evening. Suitable for hot secrets.
(2) Stewed rabbit meat with Radix Astragali and Rhizoma Polygonati Odorati: 30g of Radix Astragali and Rhizoma Polygonati Odorati respectively, with appropriate amount of rabbit meat, boiled in water and seasoned with salt. Suitable for qi deficiency constipation.
(3) Polygonum multiflorum Thunb. Jujube porridge: Polygonum multiflorum Thunb 30g. , 10 jujube, appropriate amount of rock sugar, and 60g of japonica rice. First, decoct Polygonum multiflorum Thunb. Mix with water to make medicinal juice, then cook porridge with red dates and japonica rice to make porridge into rock sugar, and take it after melting. Suitable for blood deficiency and dry stool.
(4) Sesame and walnut powder: black sesame and walnut kernel are equally divided, fried, ground into fine powder and bottled. 65438+ 0 times a day, 30 grams each time, washed with appropriate amount of honey and warm water. Suitable for yang deficiency and cold mystery.
(5) Chicken fir soup: fresh Paederia 15~30, 200 grams of white-core sweet potato (finely cut), decocted in water, and taken with appropriate amount of sliced sugar.
(6) Astragalus shoot fish soup: Astragalus membranaceus 10 ~ 20g, Codonopsis pilosula 15 ~ 30g, Black Sesame 12 ~ 24g (wrapped with cloth), Polygonatum odoratum 15 ~ 30g, five dried tangerines and sunfish/kloc-0. It is suitable for constipation caused by qi deficiency, dryness of fish and insufficient body fluid.
(7) Wash orange peel: shred, add proper amount of sugar and honey, and cook, each time 1 tablespoon, three times a day, which can cure constipation, often drink honey water, and also have a laxative effect.
(8) Xueer Jujube Soup: Xueer 10g, Jujube 15, and appropriate amount of rock sugar, and take it after stewing 1 hour. Suitable for people with difficult stool, dizziness, palpitation and pale face.
(9) Lily soup: 50 grams of lily is boiled with water until it is cooked, and taken with honey. Suitable for people with constipation such as sheep dung, fever of hands and feet, dry throat and dry mouth.
(10) Polygonum multiflorum Thunb. Jujube porridge: Polygonum multiflorum Thunb. 20-30g, 60g of rice, jujube 10, and appropriate amount of rock sugar. First stir-fry Polygonum multiflorum Thunb, then add rice and red dates to cook porridge, which is suitable for constipation due to blood deficiency.
(1 1) Yogurt: Drinking a cup of yogurt after meals or about two hours before meals every day can treat constipation.