Sub health refers to the non disease and non health state, which is a kind of second-class health state (sub-health means second-class), which is the state between health and disease, so it is also called “sub-health”, “third state”, “intermediate state”, “wandering state” and “gray state”. The World Health Organization calls the state where the body has no organic diseases but some functional changes as the “third state”, and China calls it the “sub-health state”.
In dealing with the “sub-health” state, we must not treat the head with headache and the foot with pain. We must find the crux of the problem from the whole. The so-called “treatment must seek its root”. In terms of methods, the prevention of sub-health should first start from correcting the causes, such as adjusting the diet structure, creating a good living environment and interpersonal relations, overcoming bad living habits, maintaining a healthy psychological state, establishing a scientific outlook on life and values, reasonably arranging work and rest time, sometimes living and leisure, and strengthening health care.
In addition, some self massage and exercise methods have good preventive and therapeutic effects on “sub-health”.
self massage
head neck neck:
Facial health care has been valued by doctors in all dynasties. The brain is the house of the original spirit. The neck supports the head and face on the top and the trunk on the bottom. It is prone to strain due to many activities. Head, face and neck health care has the functions of dispelling wind, clearing collaterals, calming the mind and benefiting the orifices.
(1) Bend and press the mountain source: press and rub the middle point of the person under the nose with the index finger or middle finger, and the degree of acid swelling is measured.
(2) Wipe the forehead: press the thumbs of both hands on the left and right temples respectively, bend the remaining fingers, and rub the side edges from the middle of the forehead to both sides with the middle knuckle of the index finger, about 30 times.
(3) Beating the sky drum: press the left and right ear gates tightly with two palms, and tap the occipital part of the back of the brain with the middle fingers of both hands. When tapping, you can hear the roar in your ears.
(4) Yingzhi City Outline: use your thumbs and fingers to hold your ears and rub them up and down.
(5) Neck pushing, this kind of exercise is mainly aimed at people with cervical problems. It’s very simple. Just put your hands on the back of your neck and push it forward. At the same time, your head slowly tilts back. Through two forces in different directions, you can pull the cervical vertebrae, correct the straightened cervical curve, and restore the dislocation of the small joints. Do it 3-5 times a day, lasting for 2 minutes each time. In addition, it can also slowly rotate the neck left and right, up and down, all for the purpose of stretching our cervical spine.
chest abdomen:
The chest and abdomen are the palace city of the five viscera and six viscera, and are important parts of health care massage. In particular, abdominal massage has the functions of strengthening the spleen and stomach, helping to transport, regulating the viscera, and guiding accumulation and stagnation.
(1) Breast rub: rubbing with both hands makes me hot. Rub the left breast with my right hand and the right breast with my left hand.
(2) Rubbing the abdomen: rub the abdomen clockwise with the palm, or overlap the left and right palms, and then rub the abdomen clockwise or counterclockwise for about 5 minutes.
(3) Rub umbilicus: rub the umbilicus with one palm or both palms for about 5-10 minutes.
(4) Kneading the Tianshu: press and knead the Tianshu acupoint 2 inches next to the umbilicus with the palm roots of both hands for about 5 minutes.
exercise method
Hang the horizontal bar. Find a place with a certain height, hang the whole person on it with both hands, lift both feet off the ground, keep the body vertical and relaxed, and pull the lumbar and thoracic vertebrae with your own strength. Hang for 30 seconds each time and repeat for many times.
Go backwards. This method can increase the strength of the lumbodorsal muscles and play a good protective role for the thoracolumbar spine. It is more suitable for those patients with low back pain and lumbar disc herniation in the recovery period. They can walk for 10 to 20 minutes every day. If they can choose a place with a slight slope to walk backwards, the effect will be better.
In addition, Taijiquan and swimming are most beneficial to patients with spondylosis. When you exercise Taijiquan, the muscles of the whole body are in a relaxed state. With the slow rotation of the body, the spine and joints can adjust themselves very well.
psychological adjustment method
Shouting or singing loudly is also a good lung exercise and a way to vent and relax yourself. Go to the wild, look at the green, then jog or walk in the forest, play badminton and play games on the grass, which can relax your mood and strengthen your physique.
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