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10-minute spine exercises

10-minute spine exercises

Preliminary: The side-to-side rotation method lies horizontally, with the left leg straight, the right leg flexed, the right hand on the hips, and the upper body for front-to-back rotation activities.

After turning over, you can turn around 3-6 times on each side.

  Step 2: Sit on the back with the shoulders, lie on the bed, bend your elbows, put your hands on your chest, and push your right shoulder forward (with your right elbow not off the bed) when your head turns to the right.

Push your left shoulder in the same way, 3-6 times each.

(If you have morning stiffness or numbness in your hands, you can do more; those with periarthritis, shrug shoulders, shake your shoulders, and insert a few times into the pain points on the collarbone.

) Step 3: Squeeze or lie on your back with the back of your neck, hold your head with one hand, put the back of your neck with the palm of your other hand, and squeeze the back of your neck with the fingers of 2, 3, 4 and the palm.For vertebral joints, stop there and take one or two more.

Repeat the right and left ends from top to bottom, and repeat 2-3 times from bottom to top.

  Step 4: Lie on your back with your head upright. Take the right side as an example. Hold the back of the left and right heads, turn your head 30 degrees to the right, support the mandible with your right palm, point your right hand to your right ear, and push your right hand upward with a short force.For the lower jaw, make your head lift your head and correct it to the upper right, 2-3 times at a time.

Place your hands in the same way.

(If you have unilateral analgesia of the head and neck, do health complications first, then disease complications.

) Step 5: Sit down with the pull-in method to lie on your back, hold your hands on the lower part of the back of the neck pillow, and align your head with your hands. Your lower limbs are flexed, and your heels are slightly open and flat, so that you can approach them forward.

The hips are slightly lifted off the bed, and both lower limbs simultaneously forcefully step down on both knees and the feet, so that the body moves downwards due to traction.

(In case of severe illness and pain, one-leg traction can be done first, followed by 2-3 pulls on both the left and right sides, followed by 2-3 pulls on both lower limbs.

Step 6: Lie on your back with your chest on your back, align your hands with your hands folded, and your lower limbs naturally straighten. With your head and hips as the fulcrum, you will lift up and get up (while inhaling) and put your back on the bed (whileExhale), brisk movement, naturally better, 30-100 times.

(Beginners stop once every 10 times, and continue to practice after 30 breaths.

) Note: The above 6 methods should be practiced every morning before getting up, only 8-10 minutes to complete after proficiency.

In the initial period, once a day, if you feel effective after 3 months, you can replace it 2-3 times a week. Perseverance can maintain spine health.

20 sleep habits that make you sleep older

20 sleep habits that make you sleep older

1. Drink tea before bedtime: Tea contains substances such as caffeine, which will stimulate the central nervous system and make people excited.

Drinking tea before bed, especially strong tea, makes it harder for people to fall asleep.

  2. First-level exercise before bedtime: venous activity, brain nerve cells show excitement, this excitement will not calm down in a short time, and people will not fall asleep quickly.

Therefore, you should try to keep your body calm before going to bed.

  3, the pillow is too high: from a physiological point of view, the pillow is 8?
12 cm is appropriate.

If the pillow is too low, it may easily cause “falling pillow”, or due to too much blood injected into the brain, causing the brain to swell the next day, and the eyelids swell; if the pillow is too high, it will affect the unobstructed airway, snoring easily, and long-term high pillows may cause complicationsDiscomfort or hump.

  4. Sleep with your hands on your pillows: When you sleep with your hands under your head, in addition to affecting blood circulation and causing numbness in your upper limbs, it will also increase intra-abdominal pressure. Over time, “reflux esophagitis” will occur.

  5. Fall asleep with accessories: Some women do not have the habit of removing and removing accessories while sleeping, which is very dangerous.

First, some ornaments are metallic, and they will cause chronic absorption and accumulation of poisoning (such as aluminum poisoning) unconsciously due to long-term wear and tear on the skin. Second, some ornaments that have noctilucent effects will produce radium radiation.However, long-term accumulation can lead to adverse consequences. Third, sleeping with accessories can hinder the circulation of the machine body, which is unfavorable to metabolism. This is also the reason that the local skin with accessories is easy to age.

  6, slightly drunk to fall asleep: through lifestyle changes, young women now have a rich nightlife, especially some professional women’s entertainment instead, often accompanied by slightly drunk to fall asleep.

According to medical research, suffocation is likely to occur after drinking and falling asleep before bedtime, usually about twice a night, about 10 minutes each time.

For a long time, people are susceptible to diseases such as hypertension and hypertension.

  7, sleep with makeup: some women, especially young women do not remove makeup before going to bed.

Cosmetic residues on the skin are injected into the pores, causing sweat gland secretion disorders, which not only easily cause acne, but also damage the skin for a long time, leading to faster aging.

  8. Go to bed with a bra: Bras are protective of breast cancer, but wearing a bra to fall asleep causes illness.

Especially stimulate breast tumors.

According to research by relevant experts, girls who wear bras for more than 17 hours a day are 20 times more likely to develop breast tumors than those who wear bras or do not wear bras for a short period of time.

This is because breast cancer is under pressure for a long time, lymphatic return is blocked, and harmful substances are retained in the breast.

  9, before going to bed full meals: eat too full before going to bed, transplant to accelerate digestion, the stomach full of food will continue to stimulate the brain.

There is an excitement in the brain, and people cannot sleep peacefully, implying that Chinese medicine says that “when the stomach is out of harmony, you are restless.”

  10, angry before bedtime: angry before bedtime, usually people’s heartbeat speeds up, shortness of breath, thoughts, so that it is difficult to fall asleep.

  11, sleeping with a covered head: Because of the cold, many people are afraid of getting cold on their heads. They like to use a quilt to cover their heads to sleep. They do n’t know how to cover their heads and sleep. Sleeping on a covered face can cause breathing difficulties and increase the carbon dioxide concentration in the quilt.The concentration of oxygen continues to drop, and continuous inhalation of outside air is extremely harmful to the brain.

Over time, it will lead to hypoxia, cause poor sleep, and make it easy to have nightmares.

After waking up, you may feel dizzy, fatigued, and depressed.

  12, open mouth breathing: closed mouth night lying is the best way to maintain vitality, and open mouth breathing will not only suck in dust, but also easily cause the trachea, lungs and ribs to be stimulated by cold air.

  13. Sleeping against the wind: The human body’s ability to adapt to environmental changes decreases during sleep. Sleeping against the wind is susceptible to cold and sick.

Therefore, the place to sleep should avoid opening the air vents, keeping the bed away from the window and the door a certain distance.

  14. Sitting and sleeping: Many women are nervous at work, feel very tired after returning home, sit on the sofa after eating enough, and doze off.

And sitting and sleeping will slow down the heart rate, make the blood vessels dilate, aggravate brain hypoxia, resulting in dizziness and tinnitus.

  15. Sleeping relative: Some family members, such as couples, mothers and children, often sleep relative to each other.

This will cause the gas inhaled by one party to be mainly the exhaust gas exhaled by the other party, the brain produces fresh oxygen or insufficient oxygen supply, and it is also easy to cause insomnia, dreaming, dizziness and fatigue after waking up, and apathy.

Because everyone’s sleeping habits are different, pulling the quilt, kicking, snoring, etc., can easily cause the quilt to slip off, catch a cold, and affect sleep.

  16. Sleeping off the shoulders: Some people have the habit of sleeping with their shoulders exposed outside the quilt. They do n’t know that the weather is cold in winter, and the cold can easily invade the shoulder joints of the human body, causing local meridian bones, blood, blood stasis, and difficulty in circulation, causing rheumatism and arthritis.Sore joints and pain.

It is also prone to colds and runny noses caused by wind and cold, causing poor breathing and dizziness and headache.

  17, do not turn off the electric blanket to sleep: Opening the electric blanket all night, not only makes people feel dry and dry after waking up, but also prone to colds.

When a person falls asleep, the ideal temperature in the quilt is 33-35 ° C, and the relative humidity is 55% -60%. In this “small environment”, a large number of blood vessels in the skin are in a contracted state, and blood flow is slowed, so that the body is fullyRest and adjustment.

If the electric blanket is heated for too long, and the temperature in the bed continues to be too high, the skin blood vessels will expand, blood circulation will accelerate, breathing will become deeper and faster, and the ability to resist germs will decline, which may lead to a cold.
Therefore, the correct way to use the electric blanket is to turn on the power 10 minutes before bedtime, and turn off the power when it is plugged into the preheater, as long as you do not feel the sudden cold when entering the bed.
  18. Stored sleep: The human body cannot store sleep. Sleeping for a few more hours in order to stay up late is not very helpful to the human body.

In fact, the human body only needs a certain quality of sleep. Not only can you sleep more if you sleep more, it is also not good for your health.

  19. Insufficient Sleep: The main way the brain eliminates fatigue is sleep.

Lack of long-term sleep or poor quality will only accelerate the decline of brain cells, and smart people will become confused.

  20, overdraft sleep: Some women like to stay up all night and even play all night long.

Although they regained their consciousness the next day, the adverse effects caused by the circadian clock disturbance are unavoidable. They may be sleepy during the day, may have difficulty concentrating, may have insomnia at night and cannot fall asleep.

How to get rid of post-symptom syndrome after a long vacation

How to get rid of “post-symptom syndrome” after a long vacation

Eating, drinking, and having fun for seven days in a row makes many people feel uncomfortable on the first day of work.

Compared with the expectation when returning home from vacation, there is anxiety after returning to work. The culprit is “post-holiday syndrome”.
So, how do we easily get rid of “post-symptom syndrome”?
  After the Spring Festival holiday, everyone will generally have the following situations, see how Xiaobian saw it!

  1. Neck, shoulder and back pain. Visiting relatives and friends during the long vacation, everyone gathered together, chatting, playing mahjong, all night, playing very hige.
But you can see that people who have been sitting for a long time have an unbalanced tension in the spinal ligaments and nearby muscles, which is particularly prone to cervical spondylosis and lumbar muscle strain.
  Solution: Lift the neck and shoulders 10 to 15 times, and press and massage the Fengchi, Shoulder, Hegu and Houxi points for 3 minutes each.
When lifting the neck and shoulders, use your thumb and the other four fingers to pinch the neck or shoulder muscles firmly, first pinch and lift it, then release it, and repeat it, with local soreness but tolerance.
This method has antispasmodic and analgesic effects, which can relax local muscles and relieve pain.
According to the four acupoints of kneading Fengchi, Shoulder Well, Hegu and Houxi, the effect of dredging meridians, qi and blood, and passing through analgesia can be achieved through the method of matching points.
  In addition, the prevention of neck, shoulder, and back pain is a long-term battle!
You also need to pay attention to maintaining a correct sitting posture, using pillows reasonably, standing more and exercising more, avoiding bad habits and postures in life!
  2.Dry eyes, you must not grab a lot of red envelopes during the Spring Festival?
You must be happy to stay up all night, right?
Do you feel dry and uncomfortable now?
  Solution: Rubbing your eyes is one of the most effective ways to prevent dry eyes.
Use your palm to iron your eyes 5-10 times, and rub the Yintang Point, Jingming Point, Sibai Point and Temple each for 3 minutes.
First rub the palms against each other to make the palms warm, and then place the palms of the palms on the eyes to make the eyes feel warm and comfortable.
This method has the effect of calming mind and raising eyes.
Yintang, Jingming, Sibai and Temple are all located around the eyes. Rubbing these points can dredge the qi and blood in the eyes, so that the eyes can be fully nourished and the eyes are dry.
  3, gastrointestinal discomfort before and after the festival, the body is very different, are you in this fast-changing army?
We have been out for a long time to eat fast food, and for the time being, we cannot adapt to the diet in our hometown.
Coupled with the large fish and meat during the festival, diarrhea, constipation, indigestion, anorexia, etc. are prone to occur, and severe gastroenteritis or gastrointestinal disorders may be caused.
  Solution: The diet after the holiday must be light, with coarse grains appropriately, increase the proportion of green vegetables, drink more porridge and soup, and quit snacking.
You can also drink more soup, water, and fire, especially drink more water, which can speed up the metabolism of the gastrointestinal tract and reduce the harm of a lot of meat food and wine to the liver.
Laver, sesame, apple, papaya, etc. also help excrete waste and toxins in the body and promote metabolism.
  In addition, it is recommended that you make a digestive abdominal breathing method, which is very simple!
Do it half an hour after meals every day, three times a day, 15 minutes each time-try to inhale as much as you can, and make the abdomen and lungs full of air, but you ca n’t stop. Inhale as much as you can.Hold the air for about 3-5 seconds, and then slowly exhale the air in the abdomen and lungs. The exhalation process cannot be less than 8 seconds.
This method can actively exclude human waste, promote stomach and abdominal movement, and change digestive function.
  4. Absent-mindedness In addition to the following physical discomforts, the most common symptoms you will experience these days are boredom, inability to lift your mind, and low work efficiency at work.
Some people even have unexplained nausea, dizziness, intestinal reactions, anorexia nervosa, anxiety, and nervous breakdown.
This is the typical symptom of “post-holiday syndrome”.
!  Solution: Sitting in the office and making a cup of chrysanthemum tea can also help calm emotions and relieve fatigue.
Psychotherapy, please “get away”!
Receiving your heart as soon as possible is an effective way to relieve hyperactive nerves. Go to bed early and get up early to ensure sleep; stop all kinds of entertainment and adjust your mindset.
As long as the mind is adjusted to work, thinking can quickly return to the usual tension mode of operation.
Of course, reading newspapers, listening to music, and making good self-regulation can also play a positive role.  The new year has begun. We should adjust our state and continue to strive for our goals. Only by playing the drums will we get a good start.

Therefore, my little friends, work hard and work hard, for money, for dreams, for big houses, for.

Everything, we should quickly adjust ourselves to the best state, I wish you all a smooth work and good luck in the new year!

3 simple small methods, nourishing the kidney and kidney to refuse lazy!


3 simple small methods, nourishing the kidney and kidney to refuse “lazy”!

The kidney is the innate nature of the human body and plays an important role in maintaining the stability of the body environment.

Therefore, protecting the kidney and nourishing the kidney is the basis for maintaining vitality.

Here are 3 tips for nourishing the kidney and tonifying the kidneys. Let’s learn together!


The umbilical and umbilical cord is the essence of the body, and it is closely related to the visceral meridians and the limbs.

Lying on the bed every morning and evening, press the navel for 5 minutes with your index finger, or massage the Guanyuan point at 3 inches below the navel, which has the effect of strengthening the kidney and yang.


The kidney waist is the palace of the kidney, which stimulates the life of the waist, and the Shenshu point helps to increase the kidney.

The life gate is located under the second lumbar spine, at the same level as the navel; the Shenshu point is located at the side of the Mingmen.

5 inches.

First use the finger pressure method to click on the hit door hole, and then put the palms of the hands to the heart and heat, then place them at the Shenshu point, and massage the waist up and down until there is a sense of heat.


The Yongquan point of the sole of the foot is located in the first 1/3 of the foot, and the sulcus is depressed. It is the opposite of the turbidity. It can be massaged to supplement the kidney, strengthen the body, prevent premature aging, and relieve the liver and eyesight.Sleep, increase appetite, have a certain effect on dizziness caused by kidney deficiency, insomnia, tinnitus, etc.

Celebrity Health and Zhang Daqian: Healthy Eating, Healthy Talk, Jianbu and Painting


Celebrity Health and Zhang Daqian: “Healthy Eating”, “Healthy Talk”, “Jianbu” and “Painting”

Zhang Daqian is a famous modern revolutionary painter. He has a good reputation in the world of painting and calligraphy. He was praised by Xu Beihong as “a thousand years in five hundred years.”

Mr. Daqian always paints his skills and is very good at health.

In the 1930s, he was the medical student Chen Cunren’s “Psychological Health” handwritten book “Rakuten Longevity Resignation”: “Healthy, the right is in the heart; the anger is not in the chest, the honor and disgrace does not disturb the square inch;Worry, that is, the longevity holy medicine; often open smile.

It is a good disease.

“It is a simple and elegant calligraphy work, but also a good experience of health.”

His 84-year-old high life is inseparable from his habit of 鈥渉ealthy eating鈥? 鈥渉ealthy talk鈥? 鈥渏ianbu鈥?and 鈥減ainting鈥?

Mr. Daqian is a poor family, often using sweet potatoes as a meal. He also prefers light-flavored side dishes when he is an adult.

He has a poem: “The millet does not seek to be healthy, and the pears make the lungs clear.”

He knows that proper diet and nourishment will replenish the essence and correct the visceral yin and yang. He once said: “It is only affordable if you eat it in your stomach.”

Therefore, in addition to painting, he is interested in the basics of the diet, bringing together the family, taste, smell and other delicious dishes, and at the same time practice, for some materials, knife, cookingSystem, heat, seasoning, etc. have detailed requirements.

In terms of diet, Zhang Daqian used lightness as the way to “food.”

He has a poem: “The millet does not seek to be healthy, and the pears make the lungs clear.”
Two years before Mr. Daqian’s death, Zhang Xueliang’s inscription on the Daqian Collection: 鈥淛iguang and the United States.

“And poetry: “Luo Yusheng has a grandson, the old man has been quit for a long time, the dirty god sits in the Qing government, which sheep and pigs step on the vegetable garden.

“Poetry understands Xiaochang, humorous and funny, in line with scientific principles.

In addition, he does not like tobacco and alcohol for life, but does not play mahjong, but with tea as a companion.

Usually he mainly drinks tea, paying great attention to the “tea ceremony.”

Painting can make physical and mental well-coordinated, and is an important condition for people’s health and longevity. The real painting and calligraphy activities are to make people reach this realm. When writing, they must consider meditation, calm luck, and send all their hearts and strengths.At the end of the pen, the depth of writing is deep, and the color of the lines drawn is the sustenance of the people of calligraphy and painting. He goes deep into the painting and appreciates his beauty. He can both entertain and practice, lead to joints, ventilate blood, andEmotional, anti-aging and long-lasting role, so the book painter has a long life.

Therefore, Mr. Daqian believes that “the way of painting and calligraphy must first raise the heart”, “the heart is not dyed, but it is the way to enter the gods.”

“First silently thinking”, desperately condensed, after luck in the fingers, wrists, arms, waist, to adjust the power of the whole body in the pen.

“The next stroke of the painting is straight and straight, and all of them are sent out with the power of one body,” or like “the dragon and the sea”, or like “small water”, which makes the wonderful pen shine.

The above pen is like a stroke of Tai Chi, which promotes blood circulation and metabolism.

It helps to improve the function of the cerebral cortex, promotes the sharpness and calmness of brain thinking, and regulates people’s mental activities.

Talkatively means that Mr. Daqian is passionate and willing to chat with people, even if he is painting, patiently communicate with the guests.

For a long time, I developed a habit of painting while talking.

The creation of mind and body can not only delight your own mood, but also strengthen communication with friends.

Jianbu is also one of Mr. Daqian’s health magic.

When Mr. Daqian was weak, his health exerted a positive effect on his strong body.

When he was young, he was inconvenient in transportation. He often walked through the state to go through the province and consciously exercised.

In France, Switzerland, Germany, Spain, Brazil, the United States, Singapore, India and many other countries, he has his footprints, and climbing has made him enjoy fitness.

When he lived in the house of Moye in his later years, he still insisted on walking in the garden for half an hour every day.

I have been immersed in a thick green for a long time, and I heard the sound of the water.

He embodied “life is in motion” in “stepping”.

In addition, he used to write a couple of couplets, summarizing his own health experience, such as “the emperor and Qi Qin, the body is quiet to save the gods.

“The body is healthy, and the meal is added, and the wine is repeatedly prescribed; the person is old, and the joy is still yesterday, for the birthday of a hundred thousand spring.

“To give people the feeling of being old and strong, to be generous, and to be full of pride.”

How to quickly treat the acupuncture points of the acupuncture and moxibustion


How to quickly treat the acupuncture points of the acupuncture and moxibustion

How to quickly treat a stiff neck?

Summer is coming, many people are starting to sleep all night with air conditioners and fans, which is very easy to cause stiff neck.

I woke up early in the morning and found that I was sore, like a robot, and my mood was not good.

So what should I do?

What is the method of quickly treating the stiff neck?

Today, Xiaobian will introduce you to the Chinese medicine acupuncture point method to treat the stiff neck. Let’s take a look at it with the little ones.

銆€銆€How to do a stiff neck: the location of the neck and acupuncture points: In the complication, the 7th cervical spine is 2 inches straight (about 3 fingers wide), and then 1 inch (about 1 thumb wide).

Left and right points.

銆€銆€Indications: stiff neck, acute stiffness, cough, asthma, neck lymph nodes and so on.

銆€銆€Massage massage: Press the thumb down (vertical to the skin)) 30 seconds later, let go, repeat several times.

Do both left and right.

銆€銆€Acupuncture method: straight stab 0.


5 inches, can be moxibustion.

銆€銆€The two commonly used acupoints for acupuncture treatment of Chinese medicine acupuncture are the foreign labor palace and the neck Bailuo.

In addition to the application of these two points, direct massage and massage also help to treat the effect of the stiff neck.

銆€銆€Two: Foreign labor palace (stool) position: in the back of the hand, between the 2nd and 3rd metacarpals, about 0 after the metacarpophalangeal joint.

5 inches (about 1 finger wide).

Left and right points.

銆€銆€Indications: stiff neck, shoulder and back pain.

銆€銆€Massage massage method: step down with your finger for 30 seconds, then release it and repeat it several times.

Do both left and right.
銆€銆€Acupuncture method: straight stab 0.


8 inches, can be moxibustion.

銆€銆€What is the most effective way to solve the problem? (1) The method of treating the stiff neck (1) Local hot compress, apply the hot towel to the affected area, apply more than one day, the effect is better (2) Massage, massage local pain points, and cooperate with the slow activity (3)) Sticking the wet and pain-relieving cream, if necessary, the effect is better.

銆€銆€(2) Acupoint massage refers to the method of treatment of stiff neck, each book is different, summed up is massage Tianzhu, Fengchi, dumb door, Tianzhu, shoulder in the Yu, shoulder and, wind, or mastoid, after the hair,Hand Sanli, etc., after my practice, swollen is the best acupuncture point, finger pressure method, finger pressure, hand to disease removal, such as with the above acupoints, the effect is more ideal, encountered some people, the pillow, repeated use of this method,The effect is also good.

銆€銆€(3) Simple health exercises for neck and neck pain 1 Put the left or right hand, food, ring finger together, find the tender point in the pain relief (more in the sternocleidomastoid muscle, trapezius muscle, etc.), from light to heavy press鎻?5 minutes or so, you can alternate between left and right hands. 2 Use small fish to walk from top to bottom. From bottom to top, quickly and quickly hit for about 2 minutes. 3 Use your thumb and forefinger to pinch to the left and right wind pool points.2 minutes 4 with the thumb or forefinger click on the occipital cavity (between the 2nd and 3rd metacarpals of the back of the hand, 5 points after the metacarpophalangeal joint), and then continue for 2-3 minutes when the acid is felt. Finally, the head headache is flexed.Yang, left and right side and rotation and other activities, this action should be carried out slowly, can not be used too much force, prevent stiff neck, mainly pay attention to sleep posture and pillow should not be too high.