Relaxation improves energy

2018-11-15 China journal of traditional Chinese medicine 7 edition

With the deepening of social materialization, the pressure of work and life leads to insomnia, depression, anxiety, fatigue and other sub-health conditions. In fact, people's health is not far away from us when they stretch themselves and do sports after work.

Stretch like a cat. No pills for insomnia

About one-third of a person's life is spent in sleep. Sleep is an indispensable part of maintaining health and plays an important role in energy recovery, the regulation of viscera, the recovery of cells and the strengthening of memory. But sometimes busy work, things, will inevitably stay up late. Staying up late is bound to have a certain impact on human endocrine system and immunity, but usually it can be recovered as soon as possible. However, insomnia is mostly caused by staying up late for a long time, if no intervention treatment, the impact on health is inestimable. Here are just a few exercises to improve your insomnia.

grip

I'm going to bend my thumb, and I'm going to bend the other four fingers, and I'm going to make a fist, and I'm going to put my thumb in there.

In traditional Chinese medicine, grip is helpful to calm the soul and absorb energy. This is one of the most essential things you need to get a good night's sleep, so practicing grip for a long period of time can improve insomnia. The method of holding firm can be practiced separately or together with the movements of the body, such as the "blue dragon's claw potential" of yijinjing, the "saving fist enrages strength" of eight duanjin, and the "sitting with closed eyes, holding and meditating god" of twelve duanjin.

The cat stretch type

1. Kneel on the mat with both knees open at the same width of hips, with the lower legs and instep on the ground. Bend down, stand straight back, thighs and calves, thighs and torso at right angles, torso parallel to the ground. Keep your hands on the ground. Tip your fingertips forward.

2. Inhale and slowly raise the hips up and slightly bend the waist down to form an arc, look forward, then move the head and hips to the left side at the same time, and then move to the right side after a slight pause.

3. Return to original position after swing. Exhale, slowly arch your back upward and bring your face downward, looking at your thighs and feeling your back stretch. With breathing, repeat about 10 times.

4. After completing the above actions, straighten your back again, and at the same time lift your right foot and kick backward until it is in a horizontal position with your back. Raise your head, look forward, and stretch your back. Pause for 3 to 5 seconds before extending your left leg.

There are many causes of insomnia. In order to improve insomnia, we also need to start from different angles, overall adjustment, syndrome differentiation and selection. On the one hand, it adjusts the spirit through medical means, relieves the pressure, puts down the burden and burden of thought, and rebuilds the confidence to sleep. On the other hand, it is also necessary to create a warm, sleep-friendly external environment, and eliminate the impact of noise, bright light, and peculiar smell, and even work hard on the choice of pajamas, quilt and pillow to create a good sleep condition.

There are two ways to reduce stress that make you relax quickly

The methods of mental adjustment and pressure relief are very rich. Various kinds of sports, entertainment activities and social exchanges can play a certain role in harmonizing. Specific to each person, a reasonable choice needs to be made according to his hobbies, time and place. What this article introduces to everybody is a few simple and easy, effect is reliable method, hope everybody cooperates to choose, can have a good mood everyday.

Breathing relaxation

1. Stand or sit position, relax the back of the body first, and after natural breathing for several times, breathe in through the nose and slightly tilt the head, keep the rest of the body still, keep relaxed and stop for 3-5 seconds. Exhale through the mouth and spit out the "ha" sound, while the head and neck relax and restore. As you exhale, focus on your head, neck, and back, and feel the back of your body slowly relax as you exhale, all the way down to your tailbone.

2. Relax the front of the body, breathe in through the nose, keep the body in the original position, keep relaxed, no movement, exhale through the mouth, and spit the "ha" -- sound at the same time, no body movement. As you exhale, focus gradually from your forehead to your chest to your belly, feeling your front of your body relax as you exhale, from your chest to your belly.

Relax your side and upper limbs. Breathe in through the nose, with the head slightly tilted back, raise the arms from the side of the body, palm up to the top of both sides of the head, rest of the body relaxed, and maintain the original posture, mouth exhalation, mouth vomit "ha" -- ", at the same time the head and arms restore the palm down. As you exhale, focus on your arms, upper limbs, and sides. Feel your upper limbs and sides relax as you exhale and spit.

Organize exercises. Relax your whole body, breathe in through your nose, and raise your head, collapse your waist, raise your tailbone up, lift your arms up from the front of your body, raise your palms, slightly bend your legs (if you are seated, do not move your legs), breathe out through your mouth and spit out the "ha --" sound. As you exhale, focus on your legs and feel your whole body, especially your legs, as you exhale and spit slowly down to relax.

Head self-massage relaxation method

1. First massage the two sides of the head with the fingertips beyond the thumb, from the bottom up to the top of the head, and repeat 3 to 5 times. After the last massage to the top of the head, hands with fingers crossed, on the top of the head, feel the heat of the hands slowly to the skull.

2. Do finger combing, that is, put ten fingers evenly on the front hairline, and comb your hair slowly with your finger belly, and repeat 5 to 10 times.

3. After the above two methods, the head will start to relax. At this time, quietly experience which part is not very comfortable, and then focus on which part.

Fill the air movement, at any time to recharge the body

Many young people, work and life pressure, often feel general weakness, lethargy, for this kind of state, less attention, think can ease a good night's sleep, little imagine, it is likely to be of deficiency of traditional Chinese medicine, qi deficiency, energy supply, so they can easily fatigue, too lazy to do anything. Faced with such a situation, a few small movements can not only rapidly improve the problems of chest tightness, fatigue, but also indirectly regulate viscera functions.

1. Stand with a step and make the left movement first. Raise your arms side up, cross your wrists over your head, and look over.

Your hands fall to your chest and your palms return.

3. Push left hand to the left, palm to the left, finger tip forward, right hand becomes tiger claw pull forward to the shoulder, and look left. Pause for 3 to 5 seconds.

4. Turn your hands into palms, with your left palm forward, right palm backward, and look left.

5. Spread your right hand, lift both arms horizontally, and look ahead.

Continue with the right movement, with the same movement in the opposite direction. Only after the last two arms are flat on the side, the palms of the two hands fall down to the sides of the body.

Efficacy: after practicing qingming archery, you will feel free of breath, relax your body, and improve your spirit. This is mainly because the open-bow archery in qingming can open the chest, and the body's upper and lower stretches can effectively pull the lung and improve the respiratory function of the lung.