4 types of dietary treatments are recommended for diarrhea classification

4 types of dietary treatments are recommended for diarrhea classification

Diarrhea is commonly known as “diarrhea” and is caused by a variety of diseases.

Such as enteritis, hypertension and other gastrointestinal infections, and irritable bowel syndrome and other complications caused by functional disorders.

The main symptoms are increased stool frequency and thinning, and even mucus, pus and blood, often accompanied by abdominal pain, after anxiety and so on.

  Chinese medicine believes that “the basis of diarrhea is all because of the spleen and stomach.

“Sickness is often caused by feelings of external evils, such as the evils of hot and humid, hot and humid, cold and dampness; emotional damage, depression and anger leading to liver loss and drainage, spleen against the spleen to reduce diarrhea; inadequate diet, excessive fatnessTaste, or eating unclean and spoiled things, which will damage the spleen and stomach and cause diarrhea.

  Types of diarrhea in clinical diarrhea can be mainly divided into damp-heat syndrome, cold-dampness syndrome, spleen-stomach weakness syndrome and injury food syndrome.

  Damp heat syndrome: diarrhea, abdominal pain, urgency to diarrhea, burning anus, unpleasant diarrhea, faeces yellowish brown and stench, even mucus, pus and blood, irritability, thirst, short urine, red tongue, yellow greasy tongue, pulse countOr slip the number.

  Cold and dampness syndrome: stools are as thin as water, abdominal pain, bowel sounds, suffocation, eating less, or both cold and fever, nasal congestion, body pain, pale tongue and white fur, and thin pulses.

  Spleen and stomach weakness syndrome: diarrhea and diarrhea when repeated stools, repeated delays, failure to complete the valley, reduced diet, drowsiness and discomfort after eating, a slight increase in the amount of greasy food will increase the number of times, pale, tired, red tongue, weak pulse.
  Insufficient food: diarrhea and feces smell like broken eggs, accompanied by indigestible food, abdominal pain, post-diarrhea pain reduction, abdomen fullness, rotten sour, disregard diet, thick tongue coating, slippery pulse.

  Foods often selected for diarrhea: Coix seed, Coix seed, lotus seed, lily, yam, jujube, rhizome, longan, pomegranate, lemon, fennel, shiitake mushroom, coriander, ginger, cooked coriander, potato, coriander, purslane, dandelion, bitterDish, laver, pepper, cinnamon, mustard, peppercorn, black tea, rice wine, brown sugar, vinegar.

  Damp-heat syndrome for diarrhea diet side 1.

Purslane mung bean soup: purslane 200 g, mung beans 50 g, garlic 5 heads, salt.

Cook for 1 hour per hour.

  2.

Bitter gourd with garlic paste: 100 grams of bitter gourd, 1 purple garlic.

Bitter melon shreds, garlic processed into puree, and then add rice vinegar, soy sauce, sesame oil and mix well.

  3.

Purslane porridge: 100 grams of fresh purslane, 30 grams of barley kernel rice, 50 grams of previous rice, cooked with porridge.

  Cold and dampness card 1.

Lotus seed ginger porridge: 50 grams of lotus seeds, 30 grams of ginger, 30 grams of brown sugar, 100 grams of rice.

For lotus seeds, cook the rice for half an hour, add ginger and sugar, and cook for 10 minutes.

  2.

Aconite porridge: Canned aconite (fried for 1 hour) 10 grams, 30 grams of ginger, 100 grams of rice.

Cook for 1 hour and serve as porridge.

  3.

Bayberry wine: 20 bayberry wine, 500ml of white wine, can be drunk after sealed for 3 days.

  Spleen and stomach weakness syndrome 1.

Real barley yam porridge: 30 grams of barley seed, 30 grams of fried barley kernels, 50 grams of yam, 100 grams of glutinous rice, 30 grams of sugar.

With the porridge.

  2.

Lotus seed jujube porridge: 30 grams of lotus seeds, 10 jujubes, 30 grams of yam, 30 grams of lily, 100 grams of glutinous rice.

Cook with porridge.
  3.

The previous rice ginger tea: 15 grams of tea, 10 grams of ginger, 7 jujubes, and 30 grams of previous rice, all cooked into porridge.

  Injury food certificate 1.

Hawthorn and yam porridge: 30 grams of hawthorn, 30 grams of yam, 100 grams of previous rice, brown sugar amount, eat porridge.

  2.Hot and Sour Soup: 60 grams of hawthorn, 6 grams of pepper, and 30 grams of brown sugar.

Sauté the hawthorn in water, add pepper, and brown sugar and stir well.

Do not use foundation for half an hour after exercise

Do not use foundation for half an hour after exercise

People often feel that skin diseases and exercise are inseparable, but as long as you take the time to achieve a good figure and smooth skin, it is not difficult.

  National senior beautician Shao Miao told the Life Times reporter that at any stage before, during and after exercise, you must always remind yourself to take care of your skin.

  Female friends who make up must remove makeup before exercise and wash the face dirt with a neutral cleanser, otherwise it will cause pore clogging; male comrades should not remove body hair before exercise, because the skin after shaving is particularly sensitive and sweats during exerciseThe skin at these points is tingling.

In the process of exercise, you must choose a suitable exercise method.

Shao Miao said that aerobic exercise is best for the skin, such as yoga with a more rhythm, jogging and so on.

“After exercise, pay attention to keeping your skin clean.

Human sweat contains a large amount of harmful substances. If you do not take off your sweaty clothes immediately, the sweat will remain on the skin, and it is easy to develop acne. People with a lot of oil may even cause folliculitis.

Shao Miao pointed out that many fitness places now have shower facilities. It is best to wash a bathtub with warm water after exercise, but not longer than 5 minutes.

After washing, you can use a lotion when the skin is slightly wet.

But in half an hour because the top is still sweating, it is best not to apply heavy makeup, and not to use foundation, otherwise even if it is easy to get a face, and the probability of pores is very large.

How do diabetics lose weight to be healthy?

How do diabetics lose weight to be healthy?

User question: My mother’s current meal is much less than before. I usually pay more attention to eating food. I don’t want to eat greasy and fat food. I go out to do exercises every morning and evening, but my body is still relatively obese.

  Is there any effective way to achieve weight loss?

In addition, my mother has been relatively obese, and now I want to lose weight, fearing that too much obesity will bring a lot of old age diseases.

  Experts answer: fatter old people, do not expect yourself to become a super model at once, to gradually achieve the goal of weight loss through balanced diet and exercise.

  1.

In the elderly with hypertension and disease, it should be based on the treatment of diseases, the purpose of weight loss is to better control the disease.

  2.

For the elderly to lose weight, there must be sufficient psychological preparation, do not rush to seek success, do not stop when the time.

It is necessary to develop a plan that can both lose weight and strengthen the body, help to improve the physical condition of the elderly, and prevent the occurrence of various diseases in the elderly.

  Weight loss should take a step-by-step approach.

The speed of weight loss of patients is 1-2 kg, and it is better to lose 1-2 kg in 1-3 months. In the process of weight loss, patients do not feel tired and have no feeling of fatigue.

  3.

Diet to lose weight, do not use fast weight loss method, not partial eclipse, to take the appropriate diet recipes under the guidance of nutritionists.

  4.

Exercise to lose weight, the amount of exercise should not be too large at the beginning, should start from the walk, gradually jogging, and then choose other exercise weight loss methods after adaptation.

Acupuncture works for functional non-ejaculation

Acupuncture works for functional non-ejaculation

Guide: Acupuncture treatment of functional non-ejaculation take Guan Yuan, Zhongji, Mingmen, Jiumen, Shenmen, Guangou (at the junction of penis coronal sulcus and dorsal penis), and Taixi, Sanyinjiao, Shenshu, ZusanliAnd so on.

Combined with the gate of the Shaoyin Heart Meridian, the Foot Shaoyin Kidney Meridian Taixi, and the traffic of the heart and kidney, conditioning the spleen and stomach, replenishing the qi and replenishing Qi and relieving the evil acupuncture at Zusanli, the treatment of functional non-ejaculation is satisfactory, generally 3One course can heal.

Functional non-ejaculation refers to the normal development of external genitalia, sexual excitement during sexual activity stimulation, normal penile erection, long-term intercourse, no ejaculation, orgasm and asexual pleasure cannot be achieved, but nocturnal emission occurs during sleep, or in awake state, Using stronger masturbation stimulation can trap the launching men with disorders.

Functional non-ejaculation is the most common type of non-ejaculation, mainly seen in young adults.

Etiology and pathogenesis of functional non-ejaculation Etiology and pathogenesis of functional non-ejaculation are mostly insufficiency of solid and solid, or inadequate congenital endowment, resulting in poor development; or weak body, lack of kidney essence; or lack of energy to agitate; orInternal emotional damage, blood stasis block; or panic injury to the kidney, impaired kidney qi, loss of fineness; or depression, anger, liver, liver loss, evacuation of the Qi, causing imperfections in the sperm; or anxiety to hurt the heart, spleen, qiInsufficient sources of blood fluid, resulting in deficiency of kidney essence; or delusional thinking, hyperactivity, hyperphagia, yin and yang disorders, and inability to close the essence; or genital trauma, internal blood stasis, and obstruction of the seminal tract; orReluctant to refrain from shooting during sexual intercourse, resulting in ingenious tricks; or diet insufficiency, feeling of evil poison, breeding of hot and humid, infusion of scorching, individual ingenuity; or frequent masturbation, damage to kidney qi, exhaustion of essence source, and ejaculation cannot.

Functional non-ejaculation treatment should promote blood circulation and stasis, dredge meridians, and nourish liver and kidney.

Pick Guan Yuan, Zhongji, Mingmen, Jiyu, Shenmen, Guangou (at the junction of the penis coronal sulcus and the dorsal penis), and Taixi, Sanyinjiao, Shenshu, Zusanli and other points.

Have the patient urinate and fully expose the acupoints.

First take the supine position. After routine disinfection, puncture Guanyuan, Zhongji, Zusanli, and Sanyinjiao respectively.

5 inches; Shenmen and Taixi each have an inch. After the needle is left for 30 minutes, the needle is switched to the prone position.

After routine disinfection, pierce the Mingmen with a needle, twice as many as the kidneys, and each with the Shenshu 1.

5 inches, leave the needle for another 30 minutes, twist the twist and fill the diarrhea, strengthen the technique every 10 minutes.

Teach patients the method of acupuncture in the coronary sulcus, so that at 8 o’clock every night, the glans of the penis and the coronary sulcus are exposed, and the lighted end of the moxa stick is aligned with the acupuncture point, and moxibustion is performed?
In 15 minutes, a deep red halo appeared locally at the place where the moxibustion was performed consciously, and the degree of warmth without scalding was the degree.

Once a day, 10 times is a course of treatment.

Rest for 7 days before proceeding to the next course.

No intercourse during treatment.

Guan Yuan is the meeting of the foot three yin and Renmai. Gongshan is good for replenishing vitality and guiding red Tonglin. Zhongji can nourish the kidney and revitalize the yang, pass through the menstrual cycle; Jiyu has the effect of nourishing the lower coke, strengthening waist and dampness; ShenyuyiKidney helps Yang, strong waist and water; Sanyinjiao is the acupuncture point of Zusanyin Meridian, which can not only strengthen the spleen and blood, but also regulate liver and kidney; Mingmen has an important effect on the sperm hidden in men, and the physiology of the five internal organs.The activity plays a role of warming, promoting and stimulating. These acupoints are the most commonly used acupuncture points for the treatment of male sexual dysfunction.

Combined with the gate of the Shaoyin Heart Meridian, the Foot Shaoyin Kidney Meridian Taixi, and the traffic of the heart and kidney, conditioning the spleen and stomach, replenishing the qi and replenishing Qi and relieving the evil acupuncture at Zusanli, the treatment of functional non-ejaculation is satisfactory, generally 3Heal in a single course of treatment.

Elderly fitness seven rings

Elderly fitness seven rings

1.

If you are anxious to seek the elderly who are just starting to exercise, do not prevent gradually increasing the amount of exercise. Exercise at least 3 times a week, not more than 20 minutes each time. You can gradually increase the number of exercises and the time of each exercise, and persevere.

  2.

It is best not to exercise alone to ensure the safety of elderly people, especially those with cardiovascular disease.

  3.

Excessive seconds of sports sprint, long-distance swimming, due to excessive consumption of physical fitness, the elderly are not suitable.

High jump, long jump, aerobics and other projects can easily cause fractures in the elderly with loose bones.

  4.

Most of the elderly who participate in sports are slow to respond, and bad weather may cause various accidents, especially high temperatures, cold weather, windy, rainy, snowy, etc.

  5,

It is forbidden to engage in only one proposed exercise, such as holding a certain exercise for many years. The interest may be greatly reduced. It does not hinder the selection of several projects for self-study, which not only increases the interest of exercise but also the benefits of the body.

  6.

Do not prepare for the elderly before the exercise, supplement the preparation activities, such as bending over the knees, loose muscles, do deep breathing and so on.

  7.

Except for wearing leather shoes, some elderly people think that the amount of exercise is small, and they wear shoes to exercise in a “smoothly” way. The same way, they don’t know that the old man’s foot is already sick, and he is easily injured when exercising.

Keep your baby hydrated in summer, beware of water poisoning

Keep your baby hydrated in summer, beware of “water poisoning”

Rehydration is important. Do not overdo it. Otherwise, it will affect your baby’s intake and absorption of other nutrients. In severe cases, it will also cause “water poisoning”.
Babies below 0-6 months only need to drink breast milk or formula milk, because it already contains the water and nutrients that the baby needs, and generally does not need to add extra water. Avoid over-diluting formula milk and avoiding themDrink electrolyte-containing beverages.
However, some parents have such a misunderstanding that they are worried about the baby getting angry. After each feeding, he will be fed a lot of water. In fact, this will cause the baby to drink less milk and affect the absorption of nutrients.
Infants under the age of 6 months have not yet matured their kidneys. Drinking too much water will cause them to discharge excess water as well as discharge. Loss of absorption can affect brain activity, causing babies to become irritable, dozey, hypothermia, and edemaWait for the early symptoms of water poisoning, and then convulsions, convulsions or convulsions, which need to be treated in time.
According to the supplementary food situation before June -1 years old, if you still drink a lot of milk, if you add a little rice cereal, the baby actually absorbs enough water, so the additional water can be relatively small.Mainly, the food is relatively dry, you can add more water.
After each meal, give him a spoonful of boiling water, about 15-30ML each time, which will help to clean the baby’s mouth, and secondly, it can be in the early stage of baby’s taste bud development.
Let him be exposed to the faint boiled water taste, which is very helpful for cultivating your baby’s good drinking habits in the future.
After 6 months, the baby’s water consumption is controlled by the baby, especially after 1 year old, the baby can take the cup by himself, he can train him, and cultivate the baby’s habit of drinking water in time.When you feel thirsty and drink water, it is already lacking.
td {line-height:180%;font-size:12px;color: #BE875F;}.pt5{padding-top: 5px;}.
boro{border: 1px solid # E6BA99;}

Civil servants have high psychological stress, common depression and social horror

Civil servants have high psychological stress, common depression and social horror

This year’s examination of civil servants at provincial level, 18.

30,000 candidates, a net increase of 40,000 over the previous year, with an average application rate of 431: 1.

What can I worry about holding the “golden rice bowl” in the eyes of everyone?

One of the “Psychological Quality and Mental Health Projects” of Zhejiang University is the “Civil Service Psychological Intervention Plan” to be launched in the first half of next year. Zhao Guoqiu, director of Zhejiang Mental Health Association and director of Hangzhou Seventh People’s Hospital, said, don’t look at civil servantsOn the surface, the psychological pressure of this group cannot be ignored.

  Civil servants also have depression and anxiety. Why are social phobia civil servants stressed?

Zhao Guoqiu said that there are different views on the grievances of civil servants in the society, and some people think that they are “unknown in the blessing.”

  ”But I found in research that their stress does exist.

Zhao Guoqiu said that in the cases of civil servants he had contacted, there were acute psychological disorders, depression, anxiety caused by promotion issues; and social phobia because of just joining work.

  Zhao Guoqiu said that civil servants belong to those who are under pressure from work. Their overall quality is high and their ability to resist stress is better, but they have to bear more challenges from the unit system, mechanism, work tasks, family expectations, and their own personality; andBeing required to constantly acquire new knowledge and new skills, if the way to cope with stress is not correct, psychological problems will occur, and even mental illness will develop.

  Nowadays, the social security system for civil servants is not complete enough. Among civil servants with psychological problems, more than 90% of them will not go to see a psychiatrist and would rather endure mental torture, so their quality of life is relatively low.

  Hangzhou Seventh People’s Hospital released the results of the “Research on the Relationship between the Personality Characteristics of Civil Servants and Performance and Individual Well-being”.

This project surveyed a total of 94 civil servants, with an average age of 39 years old, of whom about 17% had psychological problems.

The survey found that the sense of loneliness and insecurity of civil servants is stronger than that of the general population. “Weinuonuo is dedicated” and he is often in a state of “psychological panic” at work.

  Family members of civil servants will also receive counseling. Yesterday, the reporter learned from the launching ceremony that “developing the psychological intervention plan for civil servants” is one of the main concrete measures for psychological quality and mental health projects in Zhejiang Province.

The specific tasks are as follows: establish a psychological quality training center for civil servants, carry out psychological quality training for civil servants; train and publicize knowledge of psychological assistance related to civil servants and their families; conduct assessments of psychological qualities and mental health of civil servants, and investigate the needs of mental health services;Based on the trials, combining them with each other, gradually promoting them, and carrying out psychological assistance for civil servants.

  Why should the family members of civil servants be counseled about psychological intervention?

Zhao Guoqiu said that because the family members of civil servants are an important moment to maintain the mental health of civil servants, “the psychological problems of many civil servants are actually pressure from the family. Nowadays, especially the family members of civil servants, the expectations of civil servants are too high.The method of requesting was wrong, which caused the pressure on civil servants to multiply.

The reporter also learned that the plan will classify and guide civil servants with psychological problems, and train them in psychological quality, psychological endurance, and ability to resist setbacks.

If it is possible to cope with stress training, it takes about one week, and if it is a cognitive structure adjustment training, it may take more lengthy.

  In addition to the “Civil Service Psychological Intervention Plan”, the Zhejiang Province’s Mental Quality and Mental Health Project also includes the following modules: Formulating an overall plan to improve the psychological quality of the entire population; establishing a monitoring and early warning mechanism for psychological stress in adolescents, and conducting psychological crisis intervention;Health and mental health services; strengthening the construction of mental health personnel, establishing a psychological crisis intervention network system; vigorously carrying out science education activities, and improving the mental health knowledge and mental health of the general population.

Have a nap pillow, sleep on your stomach is healthier

Have a nap pillow, sleep on your stomach is healthier

After lunch, I always sleepy. Taking a nap for a while can not only relax the nervous brain, but also improve the efficiency of learning and work in the afternoon.

However, due to the limitation of the conditions, many people can only sleep on the table. If they don’t sleep well, they will feel sore arms.

Recently, hot nap pillows sold in major supermarkets can solve this problem.

  The posture of lying on the table will affect the normal blood circulation of the arm, causing headaches, numbness in hands, pain and other complications. It will also increase the body’s curvature and compress the limbs, so people often feel that breathing is not smooth, Especially women, over time will affect breast health.

In addition, this sleeping position will compress the eyes, which is just the cause of temporary blurred vision after siesta. If this is the case for a long time, it will cause eye diseases, especially those with high myopia.

  If you can take a nap pillow, sleep quality will be greatly improved.

At present, most of the qualified siesta pillows on the market are designed according to the engineering principles of human body, and they are also very convenient to use. They can be inflated by blowing with your mouth, and you can adjust the height of the pillow according to your needs.

When using, put the nap pillow on the table, the face in the round hole in the middle of the pillow, and hold the pillow up and down along the natural curve, which can effectively avoid the pressure on the top, eyes and face.

If you are sitting on a chair with a high backrest, it is best to place it on a high position on the chair. Once the head is reset to form a strong support, this can keep the body naturally relaxed, and make breathing more smooth and smooth.Conducive to cardiopulmonary and slight health.
  Although the nap pillow improves the quality of siesta, it is not for everyone.

Blood pressure is too low, the blood circulation system is severely impaired, people with dizziness often appear due to narrowing of the cerebral blood vessels, even with the help of a siesta pillow, don’t sit and sleep, otherwise temporary blood supply to the brain is prone to occur, causing autonomic nerve functionTension causes other diseases.

At the same time, do n’t sit for too long, taking 15-30 minutes. After waking up, you can reach your limbs, increase the oxygen in the brain, and absorb it into the work in the afternoon with more abundant metabolism.

Apple can be eaten raw, hangover, cooked, health care, and spleen deficiency

Apple can be eaten raw, hangover, cooked, health care, and spleen deficiency

Apple is the most common fruit in daily life. Apple is not only delicious, but also rich in nutrients. Eating apples often has many benefits for the body and is a healthy food that is always available at home.

We are generally used to eating apples raw. In fact, apples can be cooked and taste good.

In addition, the apple can be cooked or boiled together with some ingredients, which can be used for health care.

  1.

Indigestion drink “Apple Hawthorn Jujube Porridge” practice: 1 apple (about 300?
400 grams), 15 grams of hawthorn (dry), 10 jujubes, 150 grams of rice.

The apples are washed, peeled and chopped, and washed with the hawthorn, jujube, and rice, and boiled with porridge.

It has the effect of tonifying the spleen, removing stasis and eliminating product.

  In addition to being used for indigestion, this dietary prescription is also suitable for patients with hypertension.

  2.

Dry throat and taste thirst “Yu Rongdan” method: 1000 grams of fresh apples, chopped and smashed, twisted juice, boil thick paste, add honey and mix well.

Take 1 spoon each time with warm water.

It has the effects of improving stomach yin and improving stomach yin deficiency.

  3.

“Apple Yam Soup” practice of spleen deficiency and long-time diarrhea drink: 500 grams of apples, 30 grams of yam, 30 grams of malt, and 10 grams of tang.

Wash apples and cut into cubes.

Wash the yam, malt, and scallion into the pot with the apples, add an appropriate amount of water, boil on high heat, and boil on low heat 1.

5 hours.

Serve sooner or later.

It has the effects of spleen and stomach, digestion and diarrhea.

  4.

Raw apple hangover method: 1 apple (about 300?
400 grams), drink raw or juice.

1 every day?
2 times.

  5,

Yin deficiency and constipation drinking “Apple raw honey drink” practice: 1 apple (about 300 grams), raw huanghuang 15 grams, 30 grams of honey.

Raw rehmannia decoction for 200 ml.

The apples are washed, peeled and pitted, chopped, squeezed, juice added, and mixed with honey to serve.

Serve sooner or later.
It has the effects of nourishing yin and invigorating deficiency, moisturizing intestines and purging, clearing heat and removing annoyance.

  6.

Stomach bloating and drinking: “Apple Kumquat Drink” practice: 1 apple (about 300 grams), 15 kumquats, 100 grams of carrots, honey amount.

Wash the first 3 flavors, chopped, and squeeze the juice. Boil the juice in a pot and add honey.

Serve sooner or later.
It has the effect of strengthening the spleen and stomach, regulating qi and phlegm.

  Expert comments: Apple has the effect of strengthening the spleen and rejuvenating. Modern research has proved that apple contains a large amount of cellulose and pectin, which can promote the interaction of peristalsis, can reduce the content of internal endotoxin and prevent the increase of serum free radicals.

Consuming it regularly also has a good effect on habitual constipation, hypertension, and hyperlipidemia.

Fitness yoga relieves pain

Fitness yoga relieves pain

If you are too nervous all day, your lower back will be sore easily. At this time, try to do yoga. Just a little bit of muscles and bones can relieve your lower back pain!

Now, I will introduce some fitness yoga exercises that can relieve back pain.

  Before starting yoga, you need to find a comfortable place, then sit down in the lotus position, perform breathing exercises, calm your body, and relax your body.

  Bend your knees and bend your feet to the same width as your hips, bend slightly, slowly bend your body downwards, lift it up, hold your other hand’s elbow with your head, and hold your head down for 2-5 minutes until youFeel your hips begin to relax.

  The cat’s contracted hands support the body’s knees on the ground, fingers open, inhale, head tilted back, lifted forward and upward, forming a dog-like posture; when you exhale, arch forward and upward, like a catWith your head down and your eyes looking at your contraction, stretch your spine and complications until you feel comfortable.

  Bend your knees and flat your feet slightly apart, naturally slightly, bend your knees slightly, bend down, stretch your body horizontally until your body is parallel to the ground; your hands are tilted straight to the sides, parallel to the ground, and your chin is slightly recovered, it feels like you are holding aJust like an orange, close your abdomen, keep your back end as straight as possible, hold it for 10-20 seconds, and repeat 5 times.

  Cobra prone on the ground, put your hands on both sides, inhale, stretch the body above the stomach, lift your feet up, keep your tibia, tibia, thighs close to the ground, open above, hold 5 breaths,Then exhale and let your lower back relax until your forehead is on the ground.

Note that you must fully warm up before doing this position.

  Superman supine on the ground, inhale, stretch the body’s stomach upwards, lift your feet up, straighten your hands forward, let your right and left legs lift upwards for 5 seconds, and let your rightRecover with your left leg, then switch hands and legs and repeat.

The entire action is repeated 10 times.

Stretch your hands and legs diagonally to relax your back.

  Lay the spine flat on the ground, bend your right knee, keep your right leg close to the abdomen, and have your toes up. Keep this position for 2 minutes, then place your right leg above your body, turn your head to the right, and your right hand to the right.Straighten until you feel the back stretch.

Exhale deeply, then slowly relax, hold for 2-5 minutes, then switch to the other side.

  After the exercise is complete, you can stay in a corpse style, adjust your breathing, and let your body relax.