Come and try these home weight loss exercises to reduce edema in summer!

China has the highest number of obese people in the world. Are you afraid to face the number on the scale because you are afraid of holding our motherland back? Why not start with some simple, light exercise? Simple stretching exercises and light exercises for home are designed by professional coaches to help improve circulation, stretch the lower body, and relieve soreness, and are guaranteed to be easy without sweating!

Neck and Shoulder Relief

Step 1

This movement can be performed in either sitting or standing position. Place your left and right hands on your shoulders respectively, let your shoulders sink down, and be careful not to hunch your back.

Step 2

Move your elbow outward and backward in large circles, causing your shoulder to rotate about 10 to 15 times. Then move your elbow forward and inward in large circles, causing your shoulder to rotate forward about 10 to 15 times. Repeat 2 to 3 sets until you feel relieved or your body warms up.

Neck stretch

Step 1

Sit with your head up and chest out. First, place your right hand on your left shoulder and push down slightly to help your hunched shoulders return to a relaxed, sunken position.

Step 2

Turn your head horizontally to the right as far as possible, feeling the stretch on the side of your neck, and hold this position for 10 to 15 seconds. Keep the rest of your body still, turn your head right and slowly lift it up to the limit, look up, and stay there for 10 to 15 seconds.

Step 3

Finally, slowly lower your head to the limit, look down, stay for about 10 to 15 seconds, then switch to the other side. Then use different angles of Step 2~Step 3 to stretch the tight and stiff muscles on the sides of the neck. If your neck is stiff, you can do more sets with no limit on the number of times.

Tight buttocks

Step 1

Hold on to a sturdy, non-sliding chair or wall with your right hand, put your left hand on your waist, and stand with your feet naturally apart in preparation.

Step 2

Next is the continuous movement. First, lift your right foot, with your thigh approximately parallel to the ground and your knee slightly at 90 degrees.

Step 3

Extend your right foot backward, making sure to keep your back straight and not arched. Use the strength of your hips to keep the left and right pelvises level and not tilted. Slightly bend the knee of the left foot that supports the center of gravity of the body, but the knee should not exceed the toes. Feel the center of gravity of the hips moving backward, and there should be no pressure on the knee. Repeat Step 2 to Step 3 about 10 to 15 times, then switch feet. Do 2 to 3 sets. This move can exercise the hips, core stability, etc.

Lower back exercises

Lie on your back with your lower back on the ground, knees slightly bent, and feet together on the ground. Take a large towel and fold it into a thick rectangle. Clamp it between the knees. Continue to clamp it for 30 seconds to 1 minute, then relax. Repeat 2 to 3 sets. This exercise can exercise the lower back and core. People who are prone to lower back pain can improve their condition by doing it every day.

Lower limb stretch

With your right foot in front and your left foot behind, take a big lunge and squat down. Place your hands on the ground on both sides of your front foot and straighten your back. Feel the inner sides of your legs and hips stretching. Stay in this position for 30 seconds before switching feet. Repeat 2 to 3 times, alternating left and right. This movement helps stretch the lower limbs, aids circulation and reduces edema.