for many people, health preservation has become the most important homework. For health preservation, the time period before getting up in the morning is particularly critical. As long as you stick to the “golden ten minutes” in the morning every day, you can be energetic all day, and long-term persistence can prolong your life.
comb your hair with your fingers for one minute
comb your head, pillow and neck with uniform force along the meridians every morning and evening, starting from the middle of your forehead, and then comb both sides. Don’t move too fast. It can massage and stimulate the cerebral cortex, eliminate the tension of the cerebral cortex, promote metabolism, improve and improve the blood circulation of the head.
wipe the face and knock the teeth for one minute
lie on the bed, rub both hands hot, and then wipe the face for about 20 times. At the same time, cooperate with tapping 36 times to swallow the saliva slowly. You can also lick the upper and lower gums and inner and outer gums several times with your tongue. It can improve facial microcirculation, reduce wrinkles on the face and neck, firm teeth and strengthen the brain.
gently rub the earrings for one minute
there are many acupoints in both ears. Daily massage can dredge the meridians, run Qi and blood and regulate the functions of Zang Fu organs. Pinch the upper part of the ear with the thumb and index finger of both hands, and then lift it up until there is congestion and fever. Then press and knead the ear wheel with the thumb and food fingers up and down along the ear wheel to make it hot, and then pull the ear outward.
turn your eyes for one minute
close your eyes, turn your eyes from right to left, and then turn them from left to right for five times, then suddenly open your eyes, calmly stand or sit down, and stare at the left, right, upper right corner, upper left corner, lower right corner and lower left corner with your eyes for five times, which can exercise your eye muscles and improve the flexibility of the optic nerve.
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stretch and bend their limbs for one minute
lie flat, head slightly back, and stretch and bend their feet and hands, Open the stiff joints after a night’s sleep. By stretching and flexing the limbs, the blood of the remaining limbs can quickly return to the heart and supply enough oxygen and blood to the cardio cerebral system, which can prevent acute and chronic cardiovascular and cerebrovascular diseases and enhance the flexibility of limb joints.
rub the chest and abdomen for one minute
lie flat on the bed and rub the front chest and two ribs from top to bottom and from outside to inside with the roots of the palms of both hands, so as to achieve the effect of widening the chest and regulating qi. Then use the palms of both hands alternately and gently rub around the umbilicus 20 times in a clockwise direction, which will help to improve the function of various Zang Fu organs. Often adhere to rubbing the navel, which can strengthen the brain, tonify the kidney, help digestion, calm the mind and lower Qi, and facilitate urination and defecation.
retract the abdomen and lift the anus for one minute
retract the abdomen, exhale slowly, and consciously retract and lift the anus upward. When the air in the lung exhales as much as possible, hold your breath and keep retracting and lifting the anus for 3 seconds, then relax the whole body, let the air naturally enter the lung, rest for 3 seconds, and then repeat the above actions; Similarly, try to retract and lift the anus when inhaling, and then relax the whole body to let the air in the lungs exhale naturally.
pedal and rub the center of the foot for one minute
lie on your back and pedal and rub the center of the foot alternately with both feet to make the center of the foot feel warm. After pedaling and rubbing the center of the foot, it can promote the blood circulation of the whole body, and has the effects of activating meridians, strengthening spleen and stomach. Yongquan point in the center of the sole of the foot is the starting point of the kidney meridian of foot Shaoyin. This point has the effects of “calming the mind, refreshing the brain, clearing customs and opening orifices and solidifying genuine Qi”.
turn over for about one minute
turn over gently on the bed. When turning over, the shoulders, hips and waist of the human body move at the same time, which can make the large joints of the spine and the muscles of the waist and back fully move, relieve the stiffness of the muscles of the back, coordinate the muscle activities, and enhance the muscle strength for a long time.
get up correctly for one minute
after completing the above actions, you can get up and leave the bed slowly; The correct posture of getting up is to change the body from the lying position to the semi lying position, then turn around slowly, sit on the hips and thighs to the bedside, support the bed surface with both hands, droop both legs, and then go down and stand upright, with the head and neck muscles slowly tightened.