Often do "three mentions" energetic: shoulder lift, anus lift and toe!
Traditional Chinese medicine believes that the human body has "three treasures", namely essence, qi and spirit. Essence and spirit are the foundation of life and the three major elements that maintain the life activities of the human body. Only when the spirit and spirit are fully nourished, the human body will develop healthily and there will be fewer diseases.
Do the following 3 actions often, which can help you improve your spirit and make people feel refreshed.
Frequent use of the computer is prone to a stiff neck and heavy shoulders, so you may want to try lifting your shoulders and loosening your shoulders.
First of all, you should raise your head and chest, and your hands will hang down naturally, then lift your shoulders (be careful not to shrink your neck), feel a soreness in your shoulders, hold this feeling for 15 seconds, and then sink your shoulders hard to relax your shoulders.
One mention and one sinking is 1 time, and 7 times is a group. Do 3~5 sets in the morning and evening every day.
The shoulder lift exercise can pull the chest and shoulders to relieve cervical spine fatigue.
Precautions
This is an easy stretching exercise, adjust the movement to the positioning point that you feel "medium tight", and maintain this stretch position without moving.
Breathe slowly and rhythmically. If it's a forward stretch, exhale as you bend and inhale while holding your posture. Do not hold your breath when stretching. If you find that stretching poses prevent you from breathing naturally, it's not really relaxing, remember to pull your body back a little so that you can breathe normally.
Traditional Chinese medicine calls this action "Pugu Dao", and the anus is located at the meridians of the human body, and the pulse is the "sea of yang veins", which has the effect of regulating the yang meridians and qi of the whole body.
Regular levator anal exercise can not only improve the middle qi and strengthen the viscera, but also help to maintain the health of the anorectum.
Modern medicine believes that levator ani exercises can enhance the function of the anal sphincter, accelerate the return of venous blood, and help prevent hemorrhoids and constipation.
Specific method: contract the anus when inhaling, slowly relax the anus when exhaling, and lift and loosen it for 1 levator ani exercise. It is best to last 5~10 minutes each time, and insist on doing it every 2~3 times a day.
Many people are prone to cold hands and feet in winter, which is due to the lack of qi and blood, and they also need to stand on tiptoe while lifting their heels, which is conducive to smoothing the three yin meridians of the feet. This group of meridians is distributed on the inner thighs, which are the Zutai Yin and Spleen Meridians, the Zu Yin and Liver Meridians, and the Zushao Yin and Kidney Meridians.
The liver, kidney, and spleen are all ascending, all of which have the effect of stimulating the middle qi, so as to achieve the effect of tonifying the kidney and consolidating the foundation, which helps people resist the severe cold in winter. Heel lifting is very easy and can be done while waiting for the bus or watching TV.
How to do it: Stand upright, keep your feet together, put your hands on either side of your waist, slowly lift your heels, firmly grasp the ground with your toes, and then drop your weight from your toes to the balls of your forefeet to relax your body. Finally, do a freefall motion that allows your heels to hit the ground lightly, causing a gentle concussion that travels along your legs to your upper body.
The length of the workout depends on the individual's condition.
Action Points:
1. When lifting up, the toes should grasp the ground, the heels should be lifted as much as possible, the eyes should be looked ahead, the levator anus should be tightened, and the Baihui acupoints should be topped, with a slight pause, and it should be mastered steadily. (Baihui acupoint is one of the important acupoints on the meridians of the human body).
2. When the heel falls, grit your teeth, shake the ground lightly, and don't act too quickly. ("Ground shock" is to prevent excessive force from damaging the brain, spine and heels.) Do not use too much force, to achieve moderate stimulation, a slight vibration of the head is sufficient. ）
3. Sink your shoulders and arms, and relax your body.