Correct sleep
Develop the habit of anticipating pleasure as soon as you go to bed. Sleep is a pleasure. Sleep is health. But do not try to fall asleep immediately, as this usually causes the opposite effect. It's better to lie down peacefully and then work out first with full breathing, and then go on to a deep rhythmic breathing. Breathing exercises will well soothe you, drive away unnecessary thoughts and you will easily fall asleep. Sometimes the position of the body in relation to the magnetic field of the Earth is the cause of insomnia, therefore it is recommended to sleep head to the north, and feet to the south.
It is very useful to drink a glass of hot water before going to bed.
Exercises after awakening
Before getting out of bed, lying on your back, make sipping movements with your left foot (heel forward), then relax it. Do the same movement with your right foot and, finally, with the two together. Strain and relax your legs need at least 5 times. This exercise normalizes blood circulation, relieves pain in the lower back.
Very easy exercise - the bridge is done this way: lying in bed on your back, bend your knees and pull your heels to the buttocks. Take a deep breath, close your eyes and, resting your heels and nape on the bed, raise your buttocks and back, hold your breath for as long as possible, bend your back as hard as possible. With exhalation, lower your back. Repeat 3-4 times. If you have a weak back, be sure to do this exercise, it also very well promotes the removal of gases.
Get out of bed and sit on the mat on the floor. Raise your knees and grasp them with your hands. Imitate the movements of the rocking chair, swing back and forth 5-10 times without stopping.
This exercise is good not only to start the day, it is also useful before bedtime. Has a very wide range of therapeutic effects, helps with brain diseases, promotes a good calm sleep.
Sit on the floor on your heels or cross your legs, close your eyes, keep your back straight. Throw your head lifelessly forward and backward, to the right and to the left. Turn your head to the right and left. Turn the head clockwise and in the opposite direction. Exercise is performed 4 to 6 times. Finish the exercise by patting your back and neck with your hands. Exercise is very beneficial for the nervous system.
Stand up straight, bend the left leg, sharply and quickly hit the heel on the left buttock. The same is with the right foot. Perform alternately with both feet from 10 to 25 times. Knees forward do not throw. Exercise develops the muscles of the legs.
The starting position is the same. Rise on the toes, as high as possible and go down so that the heels touch the floor slightly. Perform 10-25 times. Muscles of the legs develop. Develops the stability of the whole body, promotes growth.
Stand upright, feet shoulder-width apart. Simultaneously with a sigh, raise your hands through the sides upwards with your palms forward. Hold your breath and slowly tilt your entire body forward and down. Try to put your hands on the floor. Knees do not bend. In this position, make a slow exhalation through the nose and again hold your breath as long as you can. Then, simultaneously with an inspiration, raise your hands, head and trunk up. Do not tear the heel off the floor during inclinations. Make sure that the head is between your hands during the exercise. Exercise 3-5 times. Probably non will not immediately, do not despair. Exercise is very useful for those suffering from various diseases of the lower back, helps to reduce fat deposits.
Care of the mouth
In the morning, you need to clean your teeth. Brush your teeth in 2-3 minutes at least. Then thoroughly wash the brush with soap. The root of the tongue is often covered with a mass of decaying epithelium, so in the morning rinse your mouth with a strong stream of water from the shower.
The muscles of the tongue, like the rest, need to be strengthened. For this purpose, a special exercise "block of language" is performed. Sit calmly and evenly breathing, bending the tongue with an arch back, push the tip of the tongue onto the palate. Then tilt the head and stick out the tongue as much as possible, try to touch their chest. Then pull the tongue back again to press its tip, arched arch back to the sky. Repeat 10-12 times. "Block of tongue" gives a wonderful massage to the muscles of the tongue, neck and throat, the hearing improves, saliva secretion is increased, the throat clears, the tonsillitis is cured.
Eye Care
Focus on the tip of the nose, watch for 1-2 minutes, then close your eyes. Repeat several times. The head should not be lowered.
Focus the eye on the space between the eyebrows, watch for 1-2 minutes, then close your eyes for relaxation. During exercise, do not lift the head.
Keep the head straight and look into the extreme right position, then left, watch for 1-2 minutes.
After these exercises, close your eyes to a long rest. These four exercises perform approximately 3 times. They will eliminate the weakness of the eye muscles, improve vision.
It is useful for the eyes to look at the sun and the moon. In the sun you can see at sunrise or sunset. After muscle exercises, you can 3-4 times, taking a little cold water in your palm, throwing it into your open eyes.
Eye massage is performed as follows. Sit comfortably at the table, put your elbows on something soft. Close your eyes and cover them with your hands, place your fingers on your forehead. Do light pressure, stroking, vibrations only with your hands, and your fingers are always on your forehead.
Massage performed for 1-2 minutes, it has a soothing, softening effect on eye fatigue and nerves.
Massage with hemorrhoidal crisis
Either tap the edge of the palm on the sole, or force the patient to jump on balls or round stones.
Exercise with radiculitis, osteochondrosis of the lumbar region.
It is carried out in 2 stages:
Stage 1. Standing on all fours, arched and bend your back 50 - 100 times.
2 stage. Standing on all fours, put the pelvis in the exhalation phase first one way, then the other. There are characteristic clicks in the joints.
Exercise with radiculitis, osteochondrosis in the thoracic region of the spine
With pain in the upper thoracic area of the spine, hang on the crossbar, relax, then exhale with a sharp nod head forward. Perhaps you will hear a click and feel the disappearance of pain. For pain in the mid-thoracic and lower-thoracic areas, take a dumbbell weighing approximately 5 kg. Cross your back with the back of the chair. Sick place should rest against the back of the chair, hands with dumbbells in the up position. Using a dumbbell, make a sharp extension movement in the thoracic region of the spine.
Exercise for cervical osteochondrosis
The most effective is the exercise, imitating the movement of the head "Chinese bolvanchika." On exhalation, tilt the head in one direction, then hold the breath as much, straighten the head on the inspiration, on the exhalation tilt the head in the other direction. Hold your breath, etc. Run 5-10 times in each direction.
Put your hands on the back of your head, your fingers clasped. Make an exhalation and bend your head forward, slightly helping your hands. Hold your breath as long as possible. Straighten your head, take a breath. Run 5-10 times.