The “golden 10 minutes” of bed health care before getting up

For many people, health preservation has become the most important lesson. When it comes to health preservation, the time period before getting up in the morning is particularly critical. As long as you stick to the "golden ten minutes" in the morning every day, you can be energetic throughout the day. If you persist in it for a long time, you can prolong your life.

Comb your hair with your fingers for one minute

Every morning and evening, use a comb to follow the direction of the meridians, starting from the center of the forehead. Use even force to comb towards the head, occipital area, neck, and then comb both sides. Do not move too fast. It can massage and stimulate the cerebral cortex, eliminate cerebral cortex tension, promote metabolism, and improve and enhance blood circulation in the head.

Rub your face and tap your teeth for one minute

Lie on your back in bed, rub your hands to warm them up, and then rub your face about 20 times. At the same time, tap your teeth 36 times, slowly swallow the saliva produced, and lick the upper and lower gums and the inner and outer gums several times with your tongue. It can improve facial microcirculation, reduce wrinkles on the face and neck, and strengthen teeth and brain.

Gently massage the earlobe for one minute

There are many acupoints on the ears. Daily massage can help dredge the meridians, circulate qi and blood, and regulate the functions of the internal organs. Use the thumbs and index fingers of both hands to pinch the upper part of the ear, and then pull it upwards until the area becomes congested and hot. Then use your thumb and index finger to press and knead the earlobe up and down to make it hot, and then pull the ear outwards.

Roll your eyes for one minute

Close your eyes, turn your eyeballs from right to left and from left to right 5 times each. Then suddenly open your eyes. Stand or sit calmly and look at the left, right, upper right corner, upper left corner, lower right corner and lower left corner in turn. Repeat 5 times. This can exercise the eye muscles and improve the flexibility of the optic nerve.

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Stretch and flex your limbs for one minute

Lie flat, tilt your head back slightly, and stretch and flex your feet and hands to loosen up the joints that have become stiff after a night's sleep. By stretching and flexing the limbs, the blood retained in the limbs can quickly return to the heart, supplying the heart and brain system with sufficient oxygen and blood, preventing acute and chronic cardiovascular and cerebrovascular diseases, and enhancing the flexibility of the limb joints.

Rub your chest and abdomen for one minute

Lie flat on the bed, and rub the chest and ribs with the base of both hands from top to bottom and from outside to inside to warm them up, so as to achieve the effect of expanding the chest and regulating qi. Then use the palms of both hands alternately to gently rub the area around the navel in a clockwise direction 20 times each. This will help improve the functions of various internal organs. Regularly massaging your navel can invigorate your brain, nourish your kidneys, aid digestion, calm your nerves and reduce qi, and facilitate urination and defecation.

Tighten your abdomen and lift your anus for one minute

Contract your abdomen, exhale slowly, and consciously pull your anus upward. When the air in your lungs is exhaled as much as possible, hold your breath and keep the anus contracted for 3 seconds, then relax your whole body, let the air enter the lungs naturally, rest for 3 seconds, and repeat the above actions; similarly, pull your anus upward while inhaling as much as possible, then relax your whole body, and let the air in your lungs exhale naturally.

Massage the soles of your feet for one minute

Lie on your back and massage the soles of your feet alternately with the heels of your feet to make them feel warm. Massaging the soles of the feet can promote blood circulation throughout the body, and has the effects of activating meridians, strengthening the spleen and stomach, etc. The Yongquan point in the center of the sole of the foot is the starting point of the Foot Shaoyin Kidney Meridian. This point has the effects of "calming the mind, refreshing the brain, opening the meridians and consolidating the true Qi".

Turn left and right for one minute

Gently turn over in bed. When turning over, the shoulders, hips and waist of the human body move at the same time, which can fully activate the large joints of the spine and the muscles of the waist and back, relieve the stiffness of the back muscles, and make the muscles move in a coordinated manner. Long-term persistence can enhance muscle strength.

Get up right for one minute

After completing the above movements, you can slowly get up from the bed; the correct way to get up is to first change your body from a lying position to a semi-lying position, then slowly turn around, sit on the edge of the bed with your hips and thighs, support the bed with your hands, let your calves hang down, then get down to the ground with your whole body, stand upright, and slowly tighten the muscles of your head and neck.