Healthy and long life sounds like a huge project, but for busy and hardworking modern people, doing some small exercises anytime and anywhere can also alleviate fatigue and contribute to healthy and long life. Yu Junmin, a member of the Chinese Geriatrics Society, said that the following seven small movements conform to the health preservation principle of traditional Chinese medicine and are simple and easy to do. If you can persist for a long time, you will definitely see changes in your body.
distant view
Overlooking helps to relax the eye muscles, which is equivalent to doing health exercises for the eyes. The specific method is: on your balcony or on the mountain peak, rotate your eyes regularly and look at the distant rooftops, spires and other scenery. You can rotate your eyes when looking into the distance, keep your eyes moving, and rotate your eyes for 10 circles.
Huqi
After getting up in the morning, go to a place with fresh air, open your mouth as far as possible, breathe out and then close it. When you close your mouth, tap your teeth gently. This action can stimulate the brain through facial nerve reflection, so that the brain can wake up as soon as possible. Opening and closing the mouth can make more than 40 muscles of the face move rhythmically and prevent facial muscle atrophy in middle-aged and old people.
swallowing and spitting
Traditional Chinese medicine believes that when saliva is full and swallowed slowly, it can moisten the five internal organs, nourish the skin and make people live longer. The specific method is to slightly close the lips, relax the whole body, stir the mouth and teeth with the tongue, generally around the upper and lower teeth, from left to right, from top to bottom, and gently stir them 36 times in turn, with gentle and natural force, and then press the tip of the tongue against the upper palate for 1-2 minutes, so as to stimulate the parotid gland and sublingual gland to secrete saliva. When the mouth is full of saliva, gargle 36 times. After gargling, swallow the body fluid in your mouth in three small mouthfuls.
Moore
The ears are the orifices outside the kidney and pass through the brain. They are the gathering places of the meridians of the whole body. Regular ear rubbing can dredge meridians, circulate Qi and blood, balance yin and Yang, enhance hearing, eliminate diseases and maintain health. The movements of ear rubbing include: lifting the tragus, pulling the tragus with index finger and thumb, and pulling from inside to outside. Sweep the outer ear, sweep the ear from back to front with both hands, and hear the sound of “wiping”.
neck rotation
Long term incorrect posture can easily lead to proliferation and damage of relevant tissues and eventually lead to cervical spondylosis. Elderly friends can do more neck rotation exercises if they have nothing to do. The movement is very simple. Complete the neck flexion, extension, left rotation, right rotation and other movements, as slowly as possible and as wide as possible. At the same time, with the shrug, try to make the shoulder close to the ear, and then put it down.
make a fist
According to the theory of the sources of various diseases, holding both hands firmly, like a baby holding them, does not make the Qi flow out, which means that holding a fist can protect the healthy qi in the body and resist external evils. The movements of “ape picking” in wuqin opera and “gathering fists and angry eyes” in Baduanjin all involve fist clenching. The specific method is: put the thumb inward across the palm of the hand, and wrap the other four fingers around the thumb and clench the fist. At the same time, exert a little force on the whole body, and then release it. Repeat for 50 ~ 80 times. The place where the thumb and middle finger contact is the Laogong point. When you press this point when you clench your fist, it can clear your heart and calm your mind.
tiptoe
After sitting for a long time, it is best to do a “tiptoe” exercise to make the blood flow of lower limbs smooth, which can not only avoid the acid swelling and numbness of lower limbs, but also eliminate the phenomenon of blackness in front of eyes and dizziness in the mind caused by sudden standing. The method is to put your feet together, lift your heels, stop for a while, and then drop your heels to slightly shake the ground. Fall together for one time, pay attention to balance, and repeat for 7 times.
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