睡前6个养生动作推?/h3>一、抬腉K?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)qh后双腿垂直抬赯(chung)墙，与n体呈90度角Q保?5-20分钟Q结束后~慢放下双腿侧n赯n4Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进下肢血液回，~解腉K水肿Q加速湿气排出，长期坚持可改善睡眠质?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">45?/p>
二、热水(chng)?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)睡前?0-45℃热水浸泡双?0分钟Q可加入艑֏、生姜片增强湿效果Q水深需没过三阴交穴Q内t上3寸）(j)56Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)加速血液@环，打开毛孔排汗排湿Q缓解部疲劻I提升睡眠深度56?/p>
三、腹部按?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作l节：(x)双手搓热后以肚脐Z?j)顺旉按摩腚w10-15分钟Q力度由d重，重点刺激中脘I_(d)脐上4寸）(j)58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进胃肠蠕动Q增胃运化功能，帮助代谢湿气Q改善腹胀和消化不?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58?/p>
四、瑜伽舒~体?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推荐动作：(x)l习(fn)猫牛式（跪姿交替p、塌腎ͼ(j)、婴儿式Q跪坐前倾脓(chung)圎ͼ(j){，每个动作保持1-2分钟58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)放松脊柱压力Q调节气血q行Q缓解肌肉紧张，辅助排出体内湿气58?/p>
五、五指梳?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)双手十指从前额发际线梌后脑勺，反复梳理臛_皮微热，重点按摩百会(x)I_(d)头顶正中Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)刺激头部I位Q疏通头部经l，~解脑疲劻I预防脱发q促(j)q快速入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78?/p>
六、静(rn)?j)散?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">执行：(x)睡前1时q行15分钟慢速散步，步幅均匀Q配合深呼吸QE吸口|(j)78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进体表血液@环，q交感经兴奋度，避免睡前焦虑或思A紊ؕ78?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)qh后双腿垂直抬赯(chung)墙，与n体呈90度角Q保?5-20分钟Q结束后~慢放下双腿侧n赯n4Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进下肢血液回，~解腉K水肿Q加速湿气排出，长期坚持可改善睡眠质?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">45?/p>
二、热水(chng)?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)睡前?0-45℃热水浸泡双?0分钟Q可加入艑֏、生姜片增强湿效果Q水深需没过三阴交穴Q内t上3寸）(j)56Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)加速血液@环，打开毛孔排汗排湿Q缓解部疲劻I提升睡眠深度56?/p>
三、腹部按?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作l节：(x)双手搓热后以肚脐Z?j)顺旉按摩腚w10-15分钟Q力度由d重，重点刺激中脘I_(d)脐上4寸）(j)58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进胃肠蠕动Q增胃运化功能，帮助代谢湿气Q改善腹胀和消化不?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58?/p>
四、瑜伽舒~体?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推荐动作：(x)l习(fn)猫牛式（跪姿交替p、塌腎ͼ(j)、婴儿式Q跪坐前倾脓(chung)圎ͼ(j){，每个动作保持1-2分钟58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)放松脊柱压力Q调节气血q行Q缓解肌肉紧张，辅助排出体内湿气58?/p>
五、五指梳?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)双手十指从前额发际线梌后脑勺，反复梳理臛_皮微热，重点按摩百会(x)I_(d)头顶正中Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)刺激头部I位Q疏通头部经l，~解脑疲劻I预防脱发q促(j)q快速入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78?/p>
六、静(rn)?j)散?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">执行：(x)睡前1时q行15分钟慢速散步，步幅均匀Q配合深呼吸QE吸口|(j)78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进体表血液@环，q交感经兴奋度，避免睡前焦虑或思A紊ؕ78?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)睡前?0-45℃热水浸泡双?0分钟Q可加入艑֏、生姜片增强湿效果Q水深需没过三阴交穴Q内t上3寸）(j)56Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)加速血液@环，打开毛孔排汗排湿Q缓解部疲劻I提升睡眠深度56?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作l节：(x)双手搓热后以肚脐Z?j)顺旉按摩腚w10-15分钟Q力度由d重，重点刺激中脘I_(d)脐上4寸）(j)58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进胃肠蠕动Q增胃运化功能，帮助代谢湿气Q改善腹胀和消化不?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58?/p>
四、瑜伽舒~体?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推荐动作：(x)l习(fn)猫牛式（跪姿交替p、塌腎ͼ(j)、婴儿式Q跪坐前倾脓(chung)圎ͼ(j){，每个动作保持1-2分钟58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)放松脊柱压力Q调节气血q行Q缓解肌肉紧张，辅助排出体内湿气58?/p>
五、五指梳?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)双手十指从前额发际线梌后脑勺，反复梳理臛_皮微热，重点按摩百会(x)I_(d)头顶正中Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)刺激头部I位Q疏通头部经l，~解脑疲劻I预防脱发q促(j)q快速入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78?/p>
六、静(rn)?j)散?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">执行：(x)睡前1时q行15分钟慢速散步，步幅均匀Q配合深呼吸QE吸口|(j)78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进体表血液@环，q交感经兴奋度，避免睡前焦虑或思A紊ؕ78?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推荐动作：(x)l习(fn)猫牛式（跪姿交替p、塌腎ͼ(j)、婴儿式Q跪坐前倾脓(chung)圎ͼ(j){，每个动作保持1-2分钟58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)放松脊柱压力Q调节气血q行Q缓解肌肉紧张，辅助排出体内湿气58?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">操作Ҏ(gu)：(x)双手十指从前额发际线梌后脑勺，反复梳理臛_皮微热，重点按摩百会(x)I_(d)头顶正中Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)刺激头部I位Q疏通头部经l，~解脑疲劻I预防脱发q促(j)q快速入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">78?/p>
六、静(rn)?j)散?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">执行：(x)睡前1时q行15分钟慢速散步，步幅均匀Q配合深呼吸QE吸口|(j)78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进体表血液@环，q交感经兴奋度，避免睡前焦虑或思A紊ؕ78?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">执行：(x)睡前1时q行15分钟慢速散步，步幅均匀Q配合深呼吸QE吸口|(j)78Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核心(j)功效：(x)?j)进体表血液@环，q交感经兴奋度，避免睡前焦虑或思A紊ؕ78?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">注意事项：(x)
泡脚后需?qing)时擦干双脚Q避免湿气反?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">56Q?/p>
按摩或运动后饮用温水补液Q忌直接吹冷?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58Q?/p>
体质虚弱者需减少动作旉Q以微汗或n体放松ؓ(f)?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>