What exercises can be done before going to bed

Health is a blessing, a person to maintain the health of the body, in addition to the usual diet life to pay special attention to the appropriate exercise is also another factor to maintain good health, but modern people are very busy every day work life, there is no time to go to the fitness exercise every day, the next few simple bedroom exercise, so you do not have to go out can exercise

Joint and nerve exercises

After lying on your back in bed, stretch both hands up to your chest, let go of your hands, first bend your hands and then fish open fingers. After the first open a release and then raise the hands after or left and right direction movement, each time you can do one to two minutes, morning and evening once.

Neck exercise

Sit on the leaning child, in turn, in accordance with the following methods: left and right shoulders up and down movement 10 times; head to the left and right 10 times; head to the right after each bend 10 times; head to the right bottom and left bottom each bend 10 times; hands to the left and right flat, and then turn the head to the left and right respectively 1 time; hands forward flat and then turn the head to the left and right 1 time; hands forward flat and then bend the elbow, clench both fists; keep The above posture, arms as far back as possible, so that the chest forward. Finally, relax your body, put your hands on your knees, stand and shake to the left and right, while exercising your abdomen, before and after about l10 times. You can do it once in the morning and once in the evening.

Promote blood circulation exercise

Lie on a flat bed, you can lie on your back or take a sitting position, then bend your toes behind you, cross your hands on your neck, hold the fourth or fifth section of the cervical spine, swing the whole body like a goldfish, do it for one to two minutes in the morning and evening.

Stimulate capillary exercise

Lie on your back in bed. Neck against a hard pillow, extend the arms perpendicular to the body, and then exercise the limbs, one to two minutes each time, morning and evening.

Squatting fitness

Hands crossed, feet shoulder-width apart, eyes level, knees bent slowly squatting, heels off the ground, the center of gravity falls on the toes, while the mouth "ha", the abdomen in the turbid air out; up when inhaling, intention to keep the Dantian, imagining that they have inhaled the fresh air Dantian.

Air pedaling

Lie on your back with your lower back on the ground, support your body with both elbows, bend your right leg and move towards your chest, then extend your leg in, keeping it 15 cm above the ground, while bending your left leg and moving into your chest. Do not arch your back, so constantly alternating flexion and extension, as pedaling a bicycle. The whole process takes only 30 seconds.