How to do bedside exercises for the elderly

　　some elderly Due to age and physical limitations, you cannot exercise outdoors. You might as well try the following fitness methods. You can easily get fit just by taking a few moments before you wake up or before going to bed.

　　Weaving therapy: Sit on the bed, straighten your legs together, point your toes forward, straighten your arms, and make pushing movements with the palms of your hands facing the direction of your toes. At the same time, bend your upper body forward, exhale outward, and push your hands as far as possible toward the toes. When you can no longer push forward, maintain the posture for 3 seconds, retract your palms, and inhale. Go back and forth 30 times in a row, once in the morning and once in the evening. This fitness method can massage internal organs and regulate gastrointestinal function, and can prevent and treat problems in the digestive system and cardiovascular system. disease。

　　Pillow therapy: Use cotton to sew a cloth bag about 1 meter long and 35 centimeters in diameter. Fill it with cotton wool or sponge to make an oval-shaped pillow. When sleeping, you should lie on your side with your arms on the pillow, and the lower part of the pillow can be placed under your thighs. This can help the elderly sleep well, stretch the shoulder joints, reduce "morning stiffness" in the upper limb joints, and prevent and treat arthritis.

　　Huanghai therapy: Sit cross-legged on the bed, place your palms on your knees, slightly close your eyes, put your tongue against the roof of your mouth, use your waist as the axis, and slowly rotate. When rotating, bend your waist as much as possible and bend your upper body forward. First rotate from right to left 30 times, then rotate from left to right 30 times, each rotation takes about 25 seconds, and it takes about 30 minutes to complete, usually before going to bed. This method can regulate the brain and nerve Weakness, indigestion, constipate , gastroenteritis and other diseases have preventive and therapeutic effects.