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                 進入老年后,人體器官逐漸衰弱,骨關節是日常生活中使用最多、負荷最多的部位,自然磨損厲害。膝關節是人體最大的關節,長期勞損對其傷害很大,常讓老人出現下肢沉重、膝蓋僵硬、上下樓困難等現象,也就是人們常說的“人老腿先老”。而且,膝關節處的血液循環相對較差,平時觸摸膝蓋也總是覺得發涼。因此,養護膝關節的重點就是保暖和按摩。北京體育大學運動醫學與康復學院教授王安利建議老年朋友,平時坐著時不妨就用手對膝關節按摩保養。
                第一步,五指分開,兩手掌心分別捂在左右膝蓋髕骨上,利用手心的溫熱對膝蓋進行加溫,體會手的熱量不斷向膝關節內部傳導。同時,自然散開的五指做蛇形涌動或在髕骨周圍放射狀向外點按,對膝關節進行按摩;第二步,用十指抓扣,將膝關節輕輕提起,增加膝蓋骨和膝關節間的空隙,改善關節液的分泌和循環,堅持兩秒放松后再提起,反復10次即可。對膝蓋加溫和揉捏按摩配合起來,可促進膝關節血液循環,濡養關節,有助減輕關節痛等多種癥狀。
                王安利說,老人日常生活中可花點時間多做些健康小動作并持之以恒,有不錯的保健功效:
                1.提肛運動。提肛是傳統的養生手段,可以促進陰陽之氣的循環。會陰穴是非常重要的長壽要穴,經常做提肛運動,可以對會陰穴起到很好的按摩作用,對生殖功能也有很好的養護效果。練習提肛動作時,首先吸氣,微微向內收縮肛門、收腹,像忍大便的感覺,堅持3~4秒后放松,呼氣時緩慢放松肛門,連做20~30次。它除了可預防便秘、痔瘡外,對內臟下垂、胃腸功能紊亂均有療效。
                2. 握拳。每天進行握拳鍛煉,能增強體內臟器功能,使人體力倍增,并保持旺盛的精力。將雙手緊握成拳,全身同時稍稍用力,然后放開,重復進行50~80次,每天早晚各做一次。
                3. 手指梳頭。每天早晚用手指或梳子順著經絡方向,從前額正中開始,以均勻力量,向頭部、枕部、頸部梳劃,然后再梳兩側,動作不要太快。這個動作可以按摩刺激大腦皮層,消除大腦皮層緊張,促進新陳代謝,改善和提高頭部的血液循環。
                4. 踮腳。經常站立和久坐的老人常會感到下肢酸脹,重者出現下肢靜脈曲張,這是下肢血液回流不暢造成的。不妨多做做踮腳活動,充分提腳跟,然后緩慢下落至一半的距離時改為快速落下腳跟,不僅可鍛煉平衡能力,防止摔倒,而且,過程中產生的震動還對足跟脂肪墊起到良性的按摩作用,可以緩解足跟痛。

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