Everyone knows that exercise is good for health, but it is difficult for many people to take the first step.
“Too busy” and “No time” … Any reason can be an excuse for you not exercise.
In fact, some exercise does not need to occupy too much time at all. As long as you make good use of your “fragments”, even if it is only 30 seconds, it can play a role. The key is to move ——
30 seconds
Cervical spine
Knock the computer with neck soreness?Try this 3 small movement, you don’t even need to stand up ——
01 The neck is rigid -I look forward to
Take the position or sit in the seat, take your hands on your hips, rotate your head and neck to the left and right. When you turn to the maximum limit, turn it back and then exceed the original amplitude.10 times.
02 Shoulder and neck sore -I look up at the sky
Take the position or sit, hold the sky with both hands, look up at the head and neck, and gradually increase the range, stay for a few seconds to restore.
03 Strengthening the cervical spine -cervical extension resistance
Take the position or sit in the position, cross the cross -handed head and tighten your head pillow, your head is stretched back, and your hands are blocked. After a few seconds of confrontation, you will be restored for a few seconds.
Protect the lumbar spine in 30 seconds
After sitting for a long time, the waist is discomfort, stand up and move, try the following action–
01 Relieve stiffness -standing gesture Xiaoyan Fei
After standing, it is centered on the lumbosacral region, stretching the back of the back, extending the waist and abdomen forward, and the arms extended flat, similar to the swallow dive posture.
Practice 2 to 3 times a day, 20 to 30 times at a time, mainly to tolerance.
However, this action cannot be done during the acute attack of the back pain, otherwise it will become more and more painful.
02 Nourishing the kidneys and active — rubbing your waist
Choose a comfortable standing or sitting position, separate your feet, and the shoulders are wide, relax your body.
Rub the palms of your hands until heated. After the palms are hot, put your two palms on the waist acupoints, and the palms of the two hands are on both sides of the lumbar spine, rubbing up and down.
The range of rubbing is as large as possible, which is not only good for nourishing kidney qi, but also can massage the waist and tailbone.
03 Relax of the waist -left -handed right turn
Take the standing style, the feet are separated from the shoulders, the hips of the hands are used to protect the waist, the waist rotates left and right, and the amplitude is as large as possible.
30 seconds to strengthen your limbs
When I was sitting up for a long time, I always felt that my legs could not be strong?Two actions, strengthen leg strength–
01 Protecting the knee -sitting position stretching legs
Take the sitting position, keep the upper body stand upright, and straighten one of the legs.
You can put your hands at the knee joint, straighten your knee joint by pressing your hand, and then hook your feet.
Raise your hook’s legs upwards, lift it to the horizontal position, and then slowly put it down.
Repeat 8 to 10 times as one group. It is recommended to do 2 groups to 3 groups. Each group can rest for 1 minute
In the entire process of completing the action, the upper body always maintains upright abdomen.
02 Activate the hips -stand up and lift your legs after standing
Keep standing upright and hold the stool or wall with both hands to keep your body balance.
Hold your chair with both hands, lean your body slightly, raise the height of about 30 to 45 degrees on one lower limb and then return slowly
Repeat 8 to 10 times as one group. It is recommended to do 2 groups to 3 groups. Each group can rest for 1 minute
Do not bend over in the process of doing action to avoid some adverse effects on lumbar spine.
Deed in the intestinal tract in 30 seconds
This action is very simple. Whether you are sitting, standing, lying down, you can do it, that is -Takuya.
Western medicine is called “anal lifting movement”. In layman’s terms, it is to do the action of shrinking the anus.
At present, it is generally believed that this action can be promoted to nourish the kidneys, promote defecation, prevent leakage of urine, protect the prostate, promote postpartum repair and improve male sexual function.
Specific operation method:
Relax of the whole body, the thighs and buttocks are properly tightened, and the anus is lifted slowly at the same time. Together with the perineal (tolerated the stool), stay for 10 seconds, relax when exhaling, repeatedly operate for 5 minutes, and generate it in the small abdomen to generate the small abdomen.The warmth is appropriate, 3 times a day, at least 8 weeks a course of treatment.
During the practice, try to consciously control the perianal and pot bottom muscles as much as possible to avoid using abdominal muscle contraction.
Everyone’s time is valuable,
But health is equally precious,
Hurry up every minute,
Exercise a little bit,
In order to gain more health!
