睡醒保健操
楊惟婷整理
心血管與腦血管疾病的死亡，中風大多發生於夜晚，而且最危險的時刻是剛醒來的時候。
因為一般人經過一夜睡眠醒來以後，如果立即從臥姿改為坐姿，甚至突然下床走動，那是非常危險的。因這時人身上的血液經一夜未喝水較黏稠，頭腦較昏沈，立即下床很容易跌倒，造成腦溢血或頭顱撞傷。
一、閉目養神三分鐘
每個上了年紀的人都應該牢記：睡醒勿立即下床，先「閉目養神三分鐘」，以免有中風的危險。
尤其老年人、高血壓或心臟病患者，一覺醒來切勿隨意搖動頭部，先躺在床上休息三分鐘再下床活動。
二、10分鐘保健
早晨甦醒後先閉目養神三分鐘，然後在床上慢慢做10分鐘保健運動，這對預防心腦血管疾病和增強各器官功能都有益處。
10分鐘保健運動如下﹕
■手指梳頭一分鐘
用雙手手指由前額至後腦勺，依次梳理，增強頭部的血液迴圈，增加腦部血流量，可防腦部血管疾病，且使發黑又有光澤。
■輕揉耳輪一分鐘
用雙手指輕揉左右耳輪至發熱舒適，因耳朵佈滿全身的穴位，這樣做可使經絡疏通，尤其對耳鳴、目眩、健忘等症，有防治之功效。
■轉動眼睛一分鐘
眼球可順時針和逆時針運轉，能鍛鍊眼肌，提神醒目。
■拇指揉鼻一分鐘
輕叩牙齒和卷舌，可使牙根和牙齦活血並健齒。卷舌可使舌活動自如且增加其靈敏度。
■伸屈四肢一分鐘
透過伸屈運動，使血液迅速回流到全身，供給心腦系統足夠的氧和血，可防急慢性心、腦血管疾病，增強四肢大小關節的靈活性。
■輕摩肚臍一分鐘
用雙手掌心交替輕摩肚臍，因肚臍上下是神厥、關元、氣海、丹田、中脘等各穴位所在位置，尤其是神厥能預防和治療中風。輕摩也有提神補氣之功效。
■收腹提肛一分鐘
反復收縮，使肛門上提，可增強肛門括約肌收縮力，促使血液迴圈，除增強性能力外，尚可預防痔瘡及尿失禁的發生。
■蹬摩腳心一分鐘
仰臥以雙足根交替蹬摩腳心，使腳心感到溫熱。蹬摩腳心後可促使全身血液圈，有活經絡、健脾胃、安心神等功效。
■左右翻身一分鐘
在床上輕輕翻身，活動脊柱大關節和腰部肌肉。
但只要10分鐘 —–別睡過頭了喲！
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