Menopausal shaping stretching movement

Menopausal shaping and stretching menopause is a transitional period that women's ovarian function has gradually declined from a strong state to a period of completely disappearing, including a period of menopause and menopause before and after menopause. Menopausal, women can have a series of physiological and psychological changes.

Most women can spend menopausal periods steadily, but there are also a few women who are troubled by a series of symptoms due to the great physiology and psychological changes in menopause and affect physical and mental health. Therefore, every menopausal woman should pay attention to strengthening self -health care to ensure that this period of life turning smoothly. The best way to self -care is the stretching movement:

(1) Sit on the flat ground or bed, separate your legs and bend your knees, raise your arms in front, and your palms facing down.

While bending forward in the upper body, pull your arms forward, bury your head between your knees, and then return to the natural sitting position. After 6 seconds of rest, repeat the action just 24 times. Pay attention to exhaling the upper body when bent forward, inhale when restoring, and pay attention to tightening the abdomen while stretching the back.

(2) Cross the legs and sit on the flat ground or bed. The arms are naturally placed on the ground on both sides.

Sliding out of the right hand from the right side, and at the same time, the upper body is also bent to the right, and the left arm lifts up force, swinging back and forth on the right, repeatedly swinging to the right 4 times, and returning to the seated posture. Note that the hips should not move when the upper body flexion, although the swing is slow, it must be rhythmic. To change the left side swing with the same movement.

(3) Sitting naturally, arms on both sides of the body.

The right leg is bent to the left knee, the left leg is flexed and the knees are lifted up. The feet are placed on the outside of the right thigh. At the same time, the upper body rotates to the left side, the right hand is heel on the left leg, and the left hand is naturally placed on the ground behind it. The eyes are looking at the left shoulder, keeping this posture for 20 seconds. Note that when turning the upper body, tighten the abdomen, exhale and inhale deeply. Replace the left and right legs and repeat the movement just 2 times.

(4) Kneeling on the ground or bed, raised his head upright, and his back was straight.

Then the head drooped, tightened the abdominal muscles, arched the back slightly out, and kept this posture for 5 seconds and returned to the knees. Pay attention to the breath of the abdomen, and inhale with the nostrils when restoring, and repeat 8 times.

(5) Lying flat on the bed and relaxing the body. Straighten the right arm behind the body, and at the same time, the right leg should be straightened, the left leg is flexed, and the left arm is naturally placed on the side of the body.

Pay attention to the close contact with the bed, and the right arm is lifted forward while lifting up the right leg up until the right arm and right leg can touch each other. Practice 12 times with the same movement, and alternate left legs and left arm 12 times.

(6) lying on the bed. The legs are naturally separated, the waist is close to the bed, and the arms are naturally placed on both sides. Pay attention to the abdomen, stretch the straight spine to cling to the bed, keep this posture for 6 seconds, return to the lying posture, and repeat the practice 12 times.

(7) lying on the bed. The left leg bended and pressed the left foot on the right thigh. The arms were naturally placed on both sides, and the palms facing down.

Swing the left knee with force to the right, repeat this action 8 times. Then exchange the swing of the right leg and the right knee, and do it 2 times on the left and right sides. Pay attention to the position of the arms and shoulders when swinging the legs.

In addition, eat less salt (it is advisable to minimize the amount of ordinary salt) to avoid irritating foods such as wine, coffee, strong tea, pepper, etc.

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!