Old people can live longer if they turn around like this every day

 　　For today's people, they are busy working all day long and have very little time for leisure and entertainment, let alone doing sports and fitness. However, they want to ensure that healthy The body needs our normal exercise , if you don’t have much time, you might as well do some small movements. The movements are simple but if you persist for a long time, they can also have the effect of prolonging your life and strengthening your body, especially elderly , you might as well come to exercise six times a day.

　　1. Turn around

　　First raise your head and lean it back as much as possible, then slowly lower your head, keeping your lower forehead as close to your chest as possible to tighten and relax your neck and back muscles. Then, slowly make a circular movement of the head and tilt it to the left and right sides 10 to 15 times. Then lean your back on the back of the chair and hold your hands behind your neck for a moment. This method can exercise the muscles and joints of the neck. In addition to enhancing their function, it can also prevent and treat nerve It has the effects of sexual headache, insomnia, cervical bone hyperplasia, neck and shoulder syndrome, etc. It also has a good effect on the thyroid and parathyroid glands in the neck.

　　2. Turn shoulders

　　That is, with the help of upper limb movements, the shoulder joint is rotated. During exercise, swing the upper limbs forward, backward, inward and outward 10 to 20 times each to drive the movement of the shoulder joint. Keep swinging 3 to 4 times a day, with the swing range ranging from small to large, and the amount of exercise can be adjusted accordingly according to physical conditions. Shoulder rotation is helpful in preventing and treating frozen shoulder and improving cardiopulmonary function.

　　3. Turn your wrist

　　Like the ankle joint, the wrist is also a very frequently used joint in the human body and is the hub for the circulation of qi and blood. Rotational stimulation can stretch it and promote blood circulation. First, straighten your right arm and lift it up, relax your wrist, put your fingers in a natural state, and drive your wrist toward the outer right side. Be careful not to use force, shake and turn gently, and rotate 30 to 50 times ； Then switch to your left hand and circle the same number of times. Or hold the lower part of your right wrist with your left hand, and use the power of your left hand to quickly shake your right wrist 30 to 50 times.

　　4. Turn your waist

　　Appropriate lumbosacral activities can promote gastrointestinal motility and secretion of digestive juices. constipate . Stand on the ground, legs apart, hands on hips, bend forward at the waist, first turn 10 times clockwise, and then 10 times counterclockwise. In addition to treating constipation, this method can also enhance the function of lumbar muscles and joints, and treat chronic lumbar muscle strain, lumbar bone hyperplasia, lumbar disc herniation, and rheumatism. low back pain , sciatica, etc. also have certain preventive and therapeutic effects. It is best to do waist turning in the morning, preferably on an empty stomach, and drink a glass of warm water after doing it.

　　5. Turn your knees

　　Stand with your feet together on the ground, squat slightly, hold your knees with both hands, first turn 30 times clockwise, then turn 30 times counterclockwise, and do this twice. This method can not only enhance leg muscle strength and prevent leg aging, but also effectively reduce venous pressure and promote blood circulation, prevent and treat varicose veins of the lower limbs, increase the range of motion of the waist, knees, and ankle joints, and increase joint flexibility. However, this action is not recommended for elderly people with arthritis.

　　6. Turn the ankle

　　There are many acupuncture points around the ankle bone, and the ankle is also a hub for the circulation of qi and blood. Frequent rotation can stimulate the acupoints and meridians, promote blood circulation, and indirectly stimulate the meridian points next to the ankle, which is beneficial to the stomach, intestines, heart, and kidneys. disease All have preventive and curative effects. You can sit cross-legged on the bed, hold your ankle with one hand and the sole of your foot with one hand, and slowly turn ； You can also sit on a chair with your toes on the ground and rotate around your ankles. ； Generally, turn it left and right 100 times each time, once in the morning and once in the evening. The effect is better after taking a bath.