Morning massage exercises to relax muscles, activate blood circulation and strengthen the body

Waking up in the morning is a good time to exercise. As the saying goes, a day's plan begins in the morning. Appropriate physical exercise for the elderly can help cultivate their body and mind. The air quality outdoors is not good when they get up early, so we can choose to exercise at home. The following editor recommends a set of "Ten-step Massage Exercises" to relax muscles, activate blood circulation, and strengthen the body.

1. Push the Ren meridian with your palm.
The Ren Meridian is located on the anterior midline of the human body. Lie on the bed, and use your palms to push down from the center of the chest, through the navel to the lower abdomen, for a total of 50 times.
2. Massage your abdomen with your palms.
Lie flat on your back, place your hands on top of your abdomen, and make circular movements around your navel in a clockwise direction, with your navel as the center, for a total of 50 times. Steps 1 and 2 have the effects of harmonizing the stomach and spleen, eliminating accumulation and relieving stagnation, relieving gas and facilitating bowel movements, and can effectively prevent gastrointestinal diseases. In addition, due to the effective stimulation of the Guanyuan, Qihai, Zhongji and other acupoints in the lower abdomen, it can also strengthen the body, enhance immunity, and improve the functions of internal organs.

3. Comb your hair with both hands.
Spread the ten fingers of both hands naturally and bend them slightly, and comb your hair from front to back. Do not use too much force, and comb until your head is comfortable and painless. Repeat 50 times on each side. Ancient Chinese medicine practitioners have always advocated combing hair more often. This is because the head is the "head of all yang", and many of the twelve meridians and eight extraordinary meridians converge in the head. There are dozens of acupoints on the head, accounting for about 1/4 of the acupoints in the whole body, and there are more than 10 specific stimulation areas. Therefore, combing your hair with both hands can unblock the meridians, improve blood circulation, relieve headaches, reduce fatigue, improve sleep, and also has the effect of nourishing hair and preventing hair loss.

4. Rub Fengchi acupoint with your fingers.
Fengchi point is located in the depression at the back of the head where the hairline is level with the earlobe. Use the thumbs of both hands to press and rub the Fengchi point, 50 times on each side, until you feel soreness and swelling in the area. Regularly massaging the Fengchi point can effectively prevent and treat headaches, dizziness, high blood pressure, stiff neck pain, red and painful eyes, stroke, colds, stiff neck and other diseases. 5. Push the bridge bow.
The Qiaogong point is located on the large tendons on both sides of the front of the human neck and can be felt when you move your head left and right. Use your thumb to slowly push from top to bottom, do 50 times on one side, then switch to the other side. Be careful not to push on both sides at the same time, so as not to cause a reflex decrease in blood pressure or even fainting. Qiaogong point has the effect of lowering blood pressure. According to Western medicine, there is a carotid sinus here, and proper stimulation can lower blood pressure.
6. Acupressure Laogong.
When you make a fist, the location where your middle finger points on the palm is the Laogong point. Use the bent middle finger knuckle of one hand to press the Laogong point of the other hand, and press 50 times.

7. Rub the kidney points with your fist.
The Shenshu point is located on the waist, two finger widths to the left and right of the spine at the same level as the navel. Make a fist with your hand, use the first joint of your index finger as the point of force, or extend your hand naturally, use the tip of your thumb as the point of force, and massage the acupoint in circles. Massage 50 times on each side. The kidney is one of the most important organs in the human body and is the foundation of one's innate constitution. Modern people's bad habits such as long-term sitting, frequent smoking, excessive sexual life, and irregular life will damage kidney qi. Rubbing the kidney acupoints can nourish the liver and kidneys, replenish essence and marrow, and relieve symptoms such as nocturnal emission, soreness of the waist and knees, etc.
8. Tap the gallbladder meridian.
The gallbladder meridian is located on the outside of the body. Use both fists to tap the outside of each thigh 50 times each. Because the thigh muscles and fat are thick, you need to use a little force to effectively stimulate the acupoints. Tapping the gallbladder meridian can accelerate the secretion of bile and enhance the body's absorption capacity. It also has the effects of regulating emotions and relieving tension. 9. Tap Zusanli.
Zusanli is located 3 inches below the outer kneecap, in the depression on the outer side of the tibia. Use your fists to hit the Zusanli acupoints on both legs 50 times each. Zusanli is an important health-care acupoint for the human body. It can prevent diseases, maintain health, and strengthen the body. Tapping Zusanli can prevent aging and prevent all kinds of diseases. For healthy people, regular massage of the Zusanli acupoint can make them energetic and healthier both physically and mentally. Persistently tapping the Zusanli point can prevent and treat digestive system diseases such as stomachache, heartburn, abdominal distension, diarrhea, vomiting, and constipation, hence the saying "Keep the Zusanli point for the stomach".
10. Rub the Yongquan acupoint with your palm.
The Yongquan point is located in the front 1/3 of the sole of the foot, which is the depression when the toes are flexed. Rub the Yongquan acupoint back and forth with your palm, 50 times on each side. Yongquan Point is the lowest acupoint in the body and the first point of the kidney meridian. It is closely related to human life. Regular massage can nourish the kidneys, improve eyesight, nourish the internal organs, and prolong life.
There are simple exercises that middle-aged and elderly people can do at home to help them strengthen their bodies and relax their muscles and bones. They don’t have to go outdoors and be exposed to air pollution, and it can also prevent and cure diseases.

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