paiyouji plus need to remind you is to create a good sleep environment

Stay in bed, in fact, is not necessarily a bad habit. We after a night's sleep, muscles and ligaments are in a state of relaxation, each organ are lazy. If you woke up rise immediately, missing from the calm state to active state transition time, sometimes problems will arise, such as blood pressure fluctuations caused by dizziness, suffering from low back pain, cervical or lumbar hyperosteogeny pain aggravate patient. So paiyouji teach you to sleep on a bed, in a little exercise, can avoid these problems, but also can increase the chance of a fitness.

The first type: hard stretching bed. When getting up in the morning, the first to be stretched, like this can let the body from inhibition of smooth transition to an excited state. Suggest that you take the initiative to strengthen and stretch the health effects, strive to develop hard stretch habit. The specific approach is: in nature after the stretch your hands, fingers crossed, the palm to put on your head, double toe alternating straight and hooked, limbs stretch at the same time, gradually forced, left to right turns of twist, lasts about 10 to 20 seconds. This can be a little improvement, add a little twist, stretching, dilatation of thoracic. Then, systemic muscle contraction and breathing exercise will strengthen further, and can quickly clear your mind.

Stay in bed second type: large turned around. About large twisting can strengthen the back and neck muscle stretch, to prevent or relieve low back pain, neck pain have positive significance. Specific practices: in strengthening the stretching action ended, and in the left lateral decubitus position, left leg straight, bend your right leg left leg across from above, and as far as possible from the left leg in the edge of the bed, his arms horizontally open, upper body to the right, as far as possible with the rhythm of the reverse 10~20 times, at the same time as far as possible to the left side of the bed surface close to the knee, in torsion maximum amplitude stationary for 10 seconds. Then, change the direction of a right lateral decubitus, repeat this action.

Stay in bed third type: tuck roll. This action, the main role is to make each part of muscle strength balance, relieve fatigue. Specific practices: in the above action after the end, in the supine body mass, try to bend over, buried, hugging her knees or on her head, stationary for 10 seconds, then slowly scroll up and down 20 times. After the end, natural stretch to get up.

At the same time, paiyouji plus need to remind you is to create a good sleep environment. Establish a bedtime activity patterns, can be held, and can also be read, also can be a hot bath, 10 minutes of yoga and so on. Bedtime activities can be 45 minutes before going to bed 1 hours start. After a period of time, your body will react to these particular activities, gradually relaxed, into be sleep state. Finally, to turn off the TV, computer and your mobile phone. Because if the lights were flashing, your brain will make the awakening response, lower melatonin levels, effects of deep sleep quality.

Merry Christmas！！！