The Spring Festival holiday has passed, and as the festive heat gradually dissipates, has your body also sent out a "protest signal"? Neck and shoulder stiffness, back pain, fatigue that is difficult to relieve, and mental laxity are not just simple "not resting well", but also multiple imbalances in body structure, biomechanics, and internal rhythms caused by the imbalance of holiday lifestyle patterns. The doctor has customized three post holiday rehabilitation techniques for you, from loosening tendons to mindfulness, to revive your body with full blood! Muscle flexibility can relieve local tension and pain in muscles by targeted release of the body, which can restore the elasticity of muscle fascia and blood circulation. Neck and shoulder "emergency": Use a tennis ball or fascia ball to press against the wall and the inner edge of the scapula (Tianzong acupoint area), slowly roll up, down, left, and right, find the pain point, and stay for 30 seconds, which can effectively release the tense muscle groups around the "wealth package". Relaxation of the waist and back adopts the "cat cow style": kneeling position, inhaling to collapse the waist and lift the head (cow style), exhaling to arch the back and lower the head (cat style), slowly repeating 10 times, gently moving the entire spine. Warm meridian method: Mix coarse salt with mugwort leaves, microwave heat (pay attention to temperature, avoid burns), and apply it to the sore neck or lumbosacral area. The combination of heat and the medicinal properties of mugwort leaves can warm the meridians, dispel cold and dampness, making it very suitable for people who feel their body is "tight and cold". Through core activation exercises, the overall force line and posture of the bone are restored, and the correct movement patterns and body posture are reconstructed. Stand still against the wall, with your heels about one foot away from the wall. Place your hips, back, and back of your head against the wall, retract your chin, and imagine a rope pulling upwards from your head. Maintain for 1-3 minutes, several times a day. This action can reconstruct the body's axial sense and correct hunchback with chest. Practice lying on your back and bending your knees on the hip bridge. Use your hips to lift your body in a straight line, clamp your hips at the top for 5 seconds, and slowly fall down. Repeat 15 times. Strengthen the gluteal muscles and relieve pressure on the lumbar spine. Gait improvement: Consciously increase the swing arm amplitude while walking, feeling the rolling force from the heel to the toe. Deliberately walking for 10 minutes every day can effectively coordinate the entire body's movement chain. Shen Ning reconstructs inner rhythm and energy by stretching and adjusting breathing, restoring calmness and focus to the disordered nervous system. Respiratory rehabilitation method: Sit or lie down, inhale through the nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through the mouth for 8 seconds. Repeat 5 cycles. This method can quickly activate the parasympathetic nervous system, calm anxiety, and is especially suitable for bedtime or work anxiety. Micro guidance during work breaks: Every hour of work, take 2 minutes to move your body: sit up straight, cross your hands with your palms facing upwards, try to push upwards, and inhale at the same time; Then, with your palm down, slowly press down while exhaling. Cooperate with breathing and do it 5 times. It has the effect of promoting clarity and reducing turbidity, and awakening the mind and opening the orifices. (Xinhua News Agency) Article/Liu Xiaofei (Beijing Gulou Traditional Chinese Medicine Hospital)