6 actions to prolong life

Waist rotation

Appropriate lumbar and sacral exercises can promote gastrointestinal motility and the secretion of digestive juices, and treat constipation. Stand on the ground, legs apart, hands on hips, bend forward, rotate 10 times clockwise, then 10 times counterclockwise. In addition to treating constipation, this method can also enhance the function of the waist muscles and joints, and has a certain preventive and therapeutic effect on chronic lumbar muscle strain, lumbar bone hyperplasia, lumbar disc herniation, rheumatic low back pain, sciatica, etc. It is best to do waist rotation in the morning, preferably on an empty stomach, and drink a glass of warm water afterward.

Turn your head

First raise your head and lean back as far as possible, then slowly lower your head, bringing your chin as close to your chest as possible, so that the muscles in your neck and back can be tightened and relaxed. Then, slowly move your head in a circular motion and tilt it to the left and right 10 to 15 times. Then lean your back against the chair and clasp your hands behind your neck for a moment. This method can exercise the muscles and joints of the neck. In addition to enhancing their functions, it can also prevent and treat neuralgia, insomnia, cervical bone hyperplasia, neck-shoulder syndrome, etc. It also has a good effect on the thyroid and parathyroid glands in the neck.

Knee rotation

Stand on the ground with your feet together, squat slightly, press your knees with your hands, first rotate 30 circles clockwise, then rotate 30 circles counterclockwise, and do it twice. This method can not only enhance leg muscle strength and prevent leg aging, but also effectively reduce venous pressure and promote blood circulation, prevent and treat varicose veins in the lower limbs, increase the range of motion of the waist, knee and ankle joints, and increase joint flexibility. However, this exercise is not recommended for elderly people with arthritis.

Ankle rotation

There are many acupoints around the ankle bone, and the ankle is also a hub for the circulation of qi and blood. Frequent rotation can stimulate the acupoints and meridians, promote blood circulation, and indirectly stimulate the meridian points beside the ankle, which has a preventive and therapeutic effect on stomach, intestinal, heart, and kidney diseases. You can sit cross-legged on the bed, hold your ankle with one hand and the sole of your foot with the other hand, and rotate slowly; you can also sit on a chair, put your toes on the ground, and rotate with your ankle as the axis; generally rotate 100 times to the left and right each time, once in the morning and once in the evening. It is better to do it after taking a bath.

Shoulder rotation

That is, rotate the shoulder joint with the help of upper limb movements. During exercise, swing your upper limbs forward, backward, inward and outward 10 to 20 times each to drive the movement of the shoulder joint. Swing 3 to 4 times a day, ranging from small to large. The amount of exercise can be adjusted according to your physical condition. Shoulder rotation is helpful in preventing and treating periarthritis of the shoulder and improving cardiopulmonary function.

Wrist rotation

Like the ankle joint, the wrist is also a very frequently used joint in the human body and is the hub for the circulation of qi and blood. Rotational stimulation can stretch it and promote blood circulation. First, stretch your right arm up, relax your wrist, keep your five fingers in a natural position, and move your wrist toward the right side. Be careful not to use force, shake and turn gently, and rotate 30 to 50 times; then switch to the left hand and rotate the same number of times. Or you can hold the lower part of your right wrist with your left hand, and use the strength of your left hand to quickly shake your right wrist 30 to 50 times.