The cold current is coming, which is a good time to hide in the warm quilt, but many people are busy clocking in to work. As soon as the alarm clock rings, their bodies automatically switch to the combat mode, and they can quickly get up, wash, change clothes and go out at low temperature. Unexpectedly, such actions are particularly prone to induce acute muscle injury and cardiovascular disease, and serious sudden death. Doctors suggest that when you wake up in winter, don’t get up in a hurry. Doing exercises in bed can promote blood circulation and reduce the incidence of accidents.
there are many cardiovascular accidents when you get up suddenly in winter.
Li Mingshan, a physician in the Department of rehabilitation at Miaoli Daqian general hospital, said that after a good night’s sleep, the body has been inactive for several hours, the blood circulation will decline, the joint flexibility will deteriorate, the muscle strength will be insufficient, and the motor nerve reaction and coordination will slow down. In addition, the weather is cold, if you get up and move rashly, the body will not react well, and it is easy to cause acute injuries such as strain, sprain, and cramp.
In addition, in winter, the room temperature is low, the temperature difference between inside and outside the quilt is large, and the blood vessels contract all over the body after getting up. For patients with chronic cardiovascular diseases, it is easy to have acute myocardial infarction, acute stroke or sudden death at this time.
Dr. Li Mingshan suggested that people should not get up in a hurry after waking up, first lie flat on the bed, and then do “warm up exercises” to promote blood circulation and warm the body, then get up slowly. After getting up, add a piece of clothing to keep warm, which can reduce the occurrence of accidents.
warm up exercise
action 1 hand movement:
First open the 10 fingers, then hold them tightly with both hands. Repeat the grip for 10 times for 1 round, and do 3 rounds in a row. This movement can increase the circulation of the extremities of the hand.
action 2 ankle action:
Beat with both feet, that is, step down to the bottom with both feet and hook up to the bottom. Doing it back and forth for 10 times is a round, and doing it for 3 consecutive rounds can help increase the circulation of the extremities of the feet.
action 3 lower limb extension exercise:
First, hold the hand behind the knee, hold the chest on one knee, hold it tightly for 10 seconds, and do it three times on both sides to increase the flexibility of the lower limbs.
action 4 air bike:
Step on the bicycle alternately with both feet in the air and go back and forth for 10 times to avoid morning stiffness of hip joints and knee joints.
action 5 lumbar pelvic rotation action:
Bend your knees and step on the bed with your feet, keep your upper body close to the bed, and twist your lower body to the left and right for 10 times. This action can avoid the stiffness of your waist in the morning and increase your softness.
don’t cheat! There is also SOP for getting up
SOP (standard operating procedure) is also available for getting up to prevent acute injury and cardiovascular disease. Dr. Li Mingshan said that the correct way to get up is to lie on your side first, then put your feet under the bed, and slowly support your body with your hands to sit beside the bed. It is less likely to cause too much damage to your waist when you get up in this way. After sitting up, you can stretch your shoulders and neck properly and then stand up. After getting up, you can stretch your upper body, extend your body from bottom to top like a flower, and spread your hands out high to stretch your shoulder joints and chest.
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