Medical certification: Do "7 actions" before getting up to prevent sudden death! It s easy to warm up in bed

Lying on the bed and doing the "seven stretches" exercise can keep warm and prevent sudden death. But everyone just hopes to be pronounced and does not know how the correct actions should be performed. In this regard, critically ill doctor Huang Hui will "decompose the action" to make it easier for everyone to perform.

1. Raise your hands and feet to move alternately

to promote blood circulation throughout the body, help the body warm up and stabilize blood pressure.

Action steps:

1. Lying on the bed with both hands on both sides of your body, stretching your feet straight, and relaxing your whole body.

2. When inhaling air, lift your left hand to the top of your head, and raise your right leg to an angle of 30 to 45 degrees for 3 seconds.

3. When urging, put down slowly, change your right hand and left leg, and alternate left and right.

4. Initially slow down, speed up the rhythm gradually, and then complete 10 sets.

2. Hold your knees and stretch

to relax the muscles of the waist and back, promote blood flow in the legs, and reduce the feeling of stiffness in the morning.

Action steps:

1. Put your back on the bed, stretch your legs straight, and put your hands on both sides of your body.

2. Bend one knee, hold the bent calves with both hands, and pull the knee towards the chest for 5 to 10 seconds.

3. Repeat the same action with another foot, and each foot can be repeated 5 to 10 times.

3. Lift your legs on the wall to promote blood flow in the legs, reduce hydration and help relax the whole body.

Action steps:

1. Lie flat on the bed, raise your legs at a 90-degree angle against the wall.

2. Keep the tailbone close to the wall and place both hands on both sides of the body or abdomen.

3. Maintain this posture for about 10 minutes.

4. The knees rotate and stretch

relax the waist and spine, and promote blood circulation on the side waist and back.

Action steps:

1. Put your back on the bed, bend your legs and knees, and place your feet flat on the bed.

2. Rotate your knees to the left, keep your shoulders on the bed, and stay for 5 to 10 seconds.

3. Return to the middle position, turn to the right and repeat 5 to 10 times.

5. Extend the waist and move

to wake up the muscles of the body, promote blood flow, and help the body gradually adapt to the morning activities.

Action steps:

1. Put your back on the bed, stretch your hands straight toward the top of your head, and stretch your feet down at the same time.

2. Feel the feeling of stretching the whole body, hold it for 5-10 seconds, and then relax.

3. Repeat 3-5 times.

6. Bend the knees and stretch the muscles of the legs and back to promote blood circulation in the lower limbs.

Movement steps:

1. Sit on the bed, straighten your left foot, bend your right foot, and stick your palms to the inner side of your left thigh.

2. When inhaling, lift up both hands, and when exhaling, push the upper body forward to the left leg, and hold for 5 to 10 seconds.

3. Repeat the same action with foot switch, and can be performed 3-5 times on each side.

7. Back movement

relaxes back muscles and promotes spinal activity and blood circulation.

Action steps:

1. Put your back on the bed, hold your knees with both hands, and pull your knees towards your chest.

2. The body moves 10 times in front and back.