Leaning against the door frame can free up your neck and knees

Some exercises can be performed anytime and anywhere. The following set of health-preserving exercises done using the door frame at home can not only relax the muscles and activate blood circulation, but also exercise the joints. It has good health care effects for patients with cervical spondylosis, lumbar muscle strain, and elderly friends who lack exercise.

Rub the door frame to massage the acupuncture points on the back.

This method is especially suitable for the elderly. Traditional Chinese medicine believes that the Foot-Taiyang Bladder Meridian and the Du Meridian both pass through the back. You can align the spine in the middle of your back with the edge of the door frame, gently press against the door frame, and rub it lightly up and down. Do this about 20 times per minute, and try to squeeze the entire spine.

Push the door frame to expand your chest and prevent back pain.

This method is suitable for young people who sit for a long time. You can choose a narrower door for the bathroom or kitchen, raise your hands to shoulder height to support the left and right door frames, stand 10 cm in front of the door, and stretch your body as far as possible into the door. You will then feel your back muscles stretched. Repeat 10 to 20 times per set, 2 sets a day. This method can effectively improve blood circulation in the spine. It has a larger range than general chest expansion exercises and is less strenuous than push-ups.

Pull the door frame and squat to protect your shoulder joints.

This method is suitable for people with periarthritis of the shoulder. First stand next to the door, hold the door frame with your hand on the affected shoulder, and gradually squat down, using your body weight to stretch the shoulder joint. The squat range should be large, and do not squat in vain, so that the shoulder joint can be fully stretched. Keep the buttocks as close to the calf as possible. Pause for a moment, then stand up slowly. Do this 5 to 10 times, from small to large, three times a day. This method can strengthen local muscle strength and improve the flexibility of the shoulder joint.

Standing on tiptoe and raising your hands to reach the door frame can stretch your muscles.

This is also suitable for people who sit for a long time and lack exercise. Stand in a doorway with your feet shoulder-width apart, knees slightly bent, and arms extended upward. Lift your heels, place your feet on the ground, then stretch your upper arms upward and reach for the door frame with your hands. Land on the soles of your feet when you land, and don't let your heels touch the ground. Repeat this exercise 20 times. This method can stretch ligaments, enhance shoulder joint flexibility, and exercise leg tendons.