The back, spine, armpits, and abdomen are important health-promoting areas of the human body. Strengthening these areas can promote blood circulation, regulate breathing, and nourish all organs, making them effective ways to improve physical health, prevent disease, and prolong life. Especially for couples, pre-sleep health maintenance is simple to perform, yields noticeable results, and easily achieves the goal of fitness.
Back Massage: One person lies face down on the bed without a pillow, head turned to one side, upper limbs relaxed. The other person stands beside the bed, facing the head of the person lying face down, legs slightly apart in a bow stance, hands with fingers spread and placed flat on the upper back of the person lying face down (ensuring palms are close to the back). Then, using the strength of the waist and legs, apply moderate force to the forearms and palms, pushing forward, causing the skin and muscles of the back to move rapidly with the palms, from top to bottom to the waist. Repeat about 10 times. Then, have the person lying face down turn their head to the other side, and repeat the same method about 10 times. Then, the person performing the massage makes a fist with their right hand and uses wrist strength to pound the back several times from top to bottom with moderate force. Modern medicine has confirmed that the subcutaneous tissue of the back contains a large number of "highly effective" immune cells. By massaging the back, these immune cells can be activated, achieving the purpose of unblocking meridians, promoting blood circulation, harmonizing internal organs, and relieving cold and pain.
Spinal pinching: One person lies face down on the bed, exposing their entire back. The other person uses their index fingers and thumbs to gently pinch the skin along both sides of the spine, starting from the coccyx and moving forward slowly, all the way to the highest point of the spine below the neck. This counts as one repetition. Repeat this pinching motion 4-6 times from bottom to top, which counts as one set. On the second or third set, after every three pinches, lift the skin diagonally upwards. If done correctly, a slight cracking sound can be heard at the second to fifth lumbar vertebrae. Finally, use both thumbs to massage the Shenshu acupoints on both sides of the lower back (4.5 cm lateral to the spinous processes of the second and third lumbar vertebrae) for a while. Do this once every night. Long-term adherence can strengthen the spleen and stomach, improve appetite, give a rosy complexion, and prevent the occurrence and development of malnutrition.
Touching the armpits: The armpits contain abundant blood vessels, nerves, and lymph nodes. Touching them will cause the person being touched to laugh, a practice experts call "armpit exercise." This exercise is even simpler and more convenient for couples. One partner can gently touch the other's armpit when the other isn't looking to make them laugh, or frequently stroke or scratch the armpits to keep them smiling. Its health benefits are at least twofold: First, stimulating the nerves, blood vessels, and lymph nodes in this area accelerates neurohumoral circulation, thereby ensuring other organs receive more oxygen and nutrients. Second, touching the armpits induces laughter. Laughter exercises all organs, promoting the secretion of beneficial hormones, enzymes, and acetylcholine, improving the body's resistance, and preventing various diseases, especially beneficial to the brain, heart, and lungs.
Abdominal massage: This method can be performed by two people or for self-care. Before bed, lie flat on your back, rub your hands together to warm them, and then massage your abdomen around your navel in a clockwise direction for several dozen circles, using moderate pressure. Then, using your navel as the center, massage your abdomen counter-clockwise for several dozen circles. Modern medicine has confirmed that consistent abdominal massage can promote blood and lymph circulation, improve gastrointestinal function, and facilitate intestinal peristalsis and the secretion of digestive juices, thus aiding in the stomach's ability to hold food and digest it. Furthermore, abdominal massage can stimulate peripheral nerves, promote metabolism, and prevent and reduce the formation and accumulation of abdominal fat, making it an effective method for weight loss.
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