I. Bed stretching exercises.
When you wake up in the morning, use the supine position, stretch your arms up over your head, stretch in both directions to your fingers and toes, stretch satisfactorily, and then relax; stretch your legs, stretch your heels down, and bend the back of your feet in the direction of your knees until you are satisfied, and then relax. Can be repeated several times (Figure 1)
Figure 1
Second, the knee-thorax movement.
Supine position, both feet on the bed board, bending knees; lift a knee slowly to the chest direction of flexion, hands holding the knee pulled to the chest, to satisfaction, back to the original position of both feet, the other knee for the above exercise. Repeat 2 to 3 times for each knee and relax; do the double knee movement with both hands 2 to 3 times until the stiffness disappears (Figure 2).
Figure 2
Third, the cat back exercise.
Lie on your back and kneel like a cat, lower your head and relax as much as possible, while arching your back like an arch until you are satisfied with the stretch (Figure 3A); after returning to the original position, collapse your back, tilt your head and lift your hips, and try to stretch until you are satisfied (Figure 3B). Repeat this 5 times.
Fourth, abdominal exercises.
The purpose is to stretch the abdominal muscles, improve muscle strength and keep the trunk straight posture. Supine position, bend the knees, feet on the ground, arms at the side of the body; head and shoulders together slowly raised to the hands touching the knees; adhere to 5 seconds, return to the original position, to Bu action repeated 5 times (Figure 4).
Figure 4
Five, turn the body movement.
Take a sitting position, bend your arms flat, cross your arms, turn your body to the right, look at the right elbow; adhere to 5 seconds and then recover. Conversely, turn the body to the left and look at the left elbow. Repeat 5 times on each side (Figure 5).
Sixth, turn the neck movement.
Sitting with both feet on the ground, head to the left or to the right. And look at the same side of the shoulder, and then recover, repeat 5 times on each side. The same can also take the neck forward flexion, jaw as far as possible to the chest, recovery; tilt the head as far back as possible, recovery, repeat 5 times in each direction (Figure 6).
Seven, chest expansion exercise.
Purpose: stretch the upper chest and shoulder muscles to maintain or improve the chest and back posture. Stand with your feet shoulder-width apart, facing the corner of the wall, support both walls with your hands flat on your shoulders, and take a deep breath (Figure 7A); stretch your head and upper back with your shoulders forward, and hold on for 5 seconds (Figure 7B). Return to the original position and repeat 5 times.