Introduction

Movement can take the place of various medicines, but no medicine can take the place of movement.

Clement Tissot

“Life is in motion” - if people more often recalled this well-known aphorism, they would be less sick. But, alas, modern realities are such that a person often deprives himself of this main source of health. And if a disease has knocked into his life, then he completely protects himself from all sorts of stresses, reducing treatment only to taking medication. Meanwhile, even in ancient times, the movement was widely used not only for prevention, but also for the treatment of various diseases.

In ancient China, for example, gymnastics for treatment was first mentioned in the book "Kung Fu", compiled two and a half thousand years before our era. In the medical and gymnastic schools of ancient China, special exercises were used not only for the treatment of the spine, various fractures and dislocations, but also for diseases of the heart and lungs. As the famous ancient Chinese physician Hua-To (2nd century AD) said, “the body requires exercise, but not to the point of exhaustion, because the exercises are designed to eliminate the bad spirit from the body, promote blood circulation and prevent ailments.”

AT Ancient Greece The first information about medical gymnastics dates back to the 5th century. BC e. and connect them with a doctor named Herodicus. According to Plato, Herodicus suffered from some incurable disease (possibly tuberculosis), but thanks to the healing exercises that he regularly performed, he lived to be almost a hundred years old. Gerodik taught therapeutic gymnastics to his numerous students and patients.

The first sports physician and follower of Hippocrates known to us, Claudius Galen (129-201 AD), also used specially developed gymnastics in the treatment of gladiators. He wrote: "Thousands and thousands of times I restored the health of my patients through exercise."

Rehabilitation gymnastics for seriously ill patients was widely used by Clement Tissot (1747–1826), a military surgeon in Napoleon's army. His work "Medical or Surgical Gymnastics" was translated into all European languages, and the aphorism belonging to him - "movement can replace various medicines, but no medicine is able to replace movement" - became the motto physiotherapy exercises.

The creator of the system of physical therapy, the Swede Per-Heinrich Ling (1776–1839), argued that many painful phenomena in the human body can be eliminated by systematic exercise of the muscles.

In Russia, the science of the therapeutic use of physical exercises began its development in the second half of the 18th century, when Moscow University was opened (1755) and the Faculty of Medicine on its basis, but it became especially widespread in the 1920s. last century, during the heyday of spa treatment.

Today, therapeutic exercises, which are based on the use of the main biological function of the body - movement, are increasingly used in the treatment of various diseases. Specially designed (on the basis of a doctor's diagnosis) exercises can not only improve the functioning of a diseased organ, but also eliminate existing disorders in it.

For example, a set of exercises for the heart strengthens the heart muscle and prepares it for gradually increasing physical activity, restores normal blood circulation and improves metabolism.

With a disease of the respiratory system, gymnastics helps to eliminate or reduce respiratory failure, developing the mobility of the chest and increasing the vital capacity of the lungs.

Physiotherapy - good remedy prevention and treatment of diseases of the gastrointestinal tract. Properly performed exercises help to restore the functions of the stomach and intestines, strengthen the muscles of the anterior wall of the abdomen and improve blood circulation in the internal organs.

But, like any other remedy, gymnastics requires a doctor's consultation - it is he who must determine the level of load, taking into account the nature of the disease and the general condition of the patient.

Therapeutic exercises also have contraindications: you can’t do it during or after acute viral diseases, with oncology and some mental illnesses; in addition, each disease has its own limitations.

If the “go-ahead” for doing therapeutic exercises is received, you can safely proceed to its development. It is only necessary to approach this matter responsibly and consciously enough: only the systematic implementation of special exercises, combined with an optimistic attitude, can give a powerful positive effect.

The cardiovascular system

Physical exercise plays an important role in the treatment and prevention of diseases of the cardiovascular system.

As a result of therapeutic exercises, the heart muscle is strengthened, its contractility increases, blood circulation, including peripheral, increases. Good blood flow, in turn, contributes to the mechanical massage of the walls of blood vessels, due to which they become more elastic. In the blood, the level of cholesterol decreases, and hence the risk of formation of blood clots inside the vessels - blood clots. All this inhibits the development of atherosclerotic changes in the body - the main cause of heart disease.

The intensity of training depends on the condition of the patient, therefore, before starting classes, you should definitely consult with your doctor! This is especially true for the elderly and debilitated people and those who have recently had a myocardial infarction.

When performing medical complexes, there are other rules that should not be neglected:

Even with good health, you can not sharply and quickly increase physical activity.

Classes should begin no earlier than 1.5–2 hours after a meal.

Classes should be stopped immediately if during them or after that there are unpleasant sensations in the region of the heart, dizziness, shortness of breath, palpitations. If the pain does not go away on its own, you need to take validol or nitroglycerin and be sure to seek the advice of a doctor!

Elderly people with atherosclerosis cervical osteochondrosis, inclinations "below the heart" are not recommended in order to avoid a rush of blood to the head, rotational movements head and torso of large amplitude, strength exercises with straining (blood outflow from the brain is difficult), exercises that cause body shaking (imitation of chopping wood, boxing).

It is very important to monitor the state of the pulse during physical exertion.

It is believed that physical education has a positive effect on the body when, by the end of classes, the pulse quickens by 20-35 beats, not exceeding 120 beats per minute, and after 3-5 minutes of rest it returns to its original frequency.

Therapeutic movements after myocardial infarction

The main task of rehabilitation of patients after myocardial infarction is to restore the cardiovascular system, improve exercise tolerance, lower blood cholesterol levels, lower blood pressure, and increase psychological resistance to stress.

Part of the system of rehabilitation therapy is physiotherapy exercises with a gradual and strictly controlled increase in the intensity of physical exercises.

All exercises should be performed smoothly, rhythmically, alternating them with breathing exercises. The goal of physical training is to gradually increase the number of heartbeats to 100-120 per minute.

It should be remembered that during the rehabilitation period after myocardial infarction each patient is assigned his own mode of physical activity, therefore all additional physical activity must be approved by a doctor.

Complex 1

Exercise 1

Starting position

Raise your arms up with your palms out and stretch - inhale. Lower your hands down, describing a circle with them - exhale.

Return to starting position. Repeat the exercise 4-6 times.

Exercise 2

Starting position- standing, hands on the belt, legs apart.

Turn to the left, spread your arms to the sides - inhale. Return to the starting position - exhale. Do the same on the other side. Repeat 4-5 times.

Exercise 3

Starting position- standing, arms along the body, feet shoulder-width apart.

Take a breath. Squat down, keeping your heels on the floor, leaning forward a little and taking your hands back - exhale. Return to the starting position - inhale. Repeat 4-6 times.

Exercise 4

Starting position- too.

Take a breath. Sit down with your hands on your hips, exhale. Return to the starting position - inhale. Repeat 3-4 times.

Exercise 5

Starting position

Lean to the left, raising your right hand up - inhale (Fig. 1). Return to the starting position - exhale. Do the same on the other side. Repeat 3-4 times.

Exercise 6

Starting position- sitting, leaning back relaxed on the back of a chair and grabbing the seat with his hands, legs extended.

Bend over, taking your head back - inhale. Return to the starting position - exhale. Repeat 4-6 times.

Exercise 7

Starting position- too.

Raise your left leg to a horizontal position (Fig. 2), lower it. Do the same with your right foot. Breathing is even. Repeat 3-4 times.

Exercise 8

Starting position- sitting, leaning back in a chair and raising his arms up, legs extended.

Take a breath. Bend your left leg and, clasping your lower leg with your hands, touch your chest with your knee, tilt your head forward - exhale. Return to the starting position - inhale. Perform the same movements by bending the right leg. Repeat 3-4 times.

Exercise 9

Starting position- standing, arms along the body, feet shoulder-width apart.

Stretch your left hand forward and swing your foot back and forth (Fig. 3). Return to starting position. Repeat 3-4 times with each leg without holding your breath.

Exercise 10

Starting position- too.

Stretch your left hand forward; take a step forward with your right foot and extend your right arm in the same direction. Place your hands on your shoulders (hands clenched into fists). Return to starting position. Follow the same movements, starting with the right hand and stepping with the left foot. Repeat 3-4 times.

Exercise 11

Walk in place for 15-20 seconds.

Complex 2

(according to the method of Professor N. G. Propastin)

Exercise 1

Starting position- Lying on your back in bed.

Raise your hands up, grabbing the back of the bed. Pull yourself up, moving your head back (deepering into the pillow), straighten your legs, pull your socks off. Repeat 5-6 times.

Exercise 2

Starting position- sitting in bed.

Pulling your arms back, raise your head, while trying to straighten your back as much as possible and bring your shoulder blades together. Repeat 5-6 times.

Exercise 3

Starting position- standing, arms along the body, feet shoulder-width apart.

Raise your hands up (through the sides or interlocked in a "lock" in front of you), rise on your toes, pull yourself up (Fig. 4). Return to starting position. Repeat 4-5 times.

Exercise 4

Starting position- standing, one hand at the top, the other at the bottom (Fig. 5).

Change the position of your hands for each count. Repeat 8-10 times.

Exercise 5

Starting position- standing, hands on the belt (you can hold on to the back of the chair with one hand), feet feet-width apart.

Perform swings with your legs back and forth. Repeat 4-5 times with each leg.

Exercise 6

Starting position- standing, hands on the belt, feet shoulder-width apart.

Tilt forward (Fig. 6) - exhale, return to the starting position - inhale. Repeat 8-10 times.

Exercise 7

Starting position- standing, arms along the body, feet shoulder-width apart.

On a count of 1-2, raise your arms up, on a count of 3, lower them in arcs down back, legs slightly bent. About 4-5, continuing to move your arms back, tilt your torso forward, straighten your legs. About 6, move your hands forward, bend your legs a little, straighten your torso (half-squat position). For 7–8, raise your arms in arcs up, straighten your legs, pulling up, rise on your toes and return to the starting position. Repeat 5-6 times.

Exercise 8

Starting position- standing, straight arms in front of the chest, feet feet-width apart.

For each count, perform jerky movements with arms straight or bent at the elbows (it is possible with a simultaneous half-turn of the body). Repeat 8-10 times.

Exercise 9

Starting position - standing, hands behind head, feet together. At count 1, lean to the left, at the same time lunging with your left foot in the same direction (you can simultaneously stretch your arms up) (Fig. 7), at count 2, return to the starting position, at count 3, lean to the left, simultaneously lunging with your left foot in that direction. same side, on the count of 4, return to the starting position. Repeat 4-5 times on each side.

Exercise 10

Starting position- standing, arms along the body, feet shoulder-width apart.

Do squats at your own pace. At the moment of squatting, one hand is behind the head, the other is on the belt (Fig. 8). Change the position of your hands the next time you squat. Repeat 8-10 times.

Exercise 11

Starting position- standing, hands on the belt, feet shoulder-width apart.

Perform circular rotations of the pelvis (left, forward, right, back) (Fig. 9, a, b). Do the same on the other side. Repeat 4-5 times on each side.

Exercise 12

Starting position- standing, hands on the belt, feet feet-width apart.

About 1-2, spread your arms to the sides, it is not easy to turn your torso to the right (Fig. 10) - inhale, about 3-4, return to the starting position - exhale. Repeat 3-4 times on each side.

Exercise 13

Starting position

Perform jumps in place for 30-40 seconds: legs together - apart; feet together - one foot forward, the other back. Then go to the fast step.

Exercise 14

Jog in place or around the room for 5-7 minutes.

Exercise 15

Walk calmly, then do breathing exercises for 2-3 minutes.

Therapeutic movements for coronary heart disease

Ischemia is a local bleeding of tissue as a result of narrowing of the lumen of the artery that feeds it. There are a lot of factors influencing the development of this disease, and one of them is physical inactivity, therefore, therapeutic exercises must be included in the complex treatment of coronary disease. It contributes to the coordination of the activities of the main links of blood circulation, the development of functional reserve capabilities of the cardiovascular system in general and coronary blood flow in particular, stimulates the redox activity of tissue metabolism and trophic processes in tissues, and increases tolerance to physical stress. In coronary heart disease, before prescribing this or that set of exercises, the cardiologist must determine the functional class of the patient, i.e., permissible physical activity. For this, load tests are prescribed - bicycle ergometry (pedaling a bicycle) and a treadmill test (walking at a certain pace along a moving track). During these tests, an ECG is recorded, blood pressure is measured at regular intervals, and the pulse rate is recorded.

In addition to stress tests, 24-hour ECG and blood pressure monitoring is performed to detect changes in cardiac activity, in particular during household physical activity, as well as an echocardiographic study (at rest and during exercise).

Based on the results of these tests, four functional classes are determined:

I class: There are no restrictions on physical activity. When performing daily physical activity, there is no shortness of breath, palpitations, fatigue;

II class: moderate limitation of physical activity. With everyday physical exertion, fatigue, palpitations, shortness of breath appear, but they are absent at rest;

III class: significant limitation of physical activity. All of these symptoms are absent at rest, but appear with minor loads (less than normal everyday);

TU class: shortness of breath, palpitations, weakness occur at rest; minimal exercise exacerbates these symptoms. Contraindications to physiotherapy exercises are:

Frequent attacks of angina, angina at rest, unstable angina;

Severe cardiac arrhythmias (frequent extrasystole, paroxysmal tachycardia, atrial fibrillation), circulatory failure P-B stages and above), persistent arterial hypertension (over 170/110 mm Hg. Art.), concomitant severe diabetes mellitus.

A set of exercises for patients with functional classes I and II

Exercise 1

Walk in place at an average pace for 1-2 minutes.

Exercise 2

Run in place at an average pace for 1 minute.

Exercise 3

Starting position Slowly raise your arms to the sides - inhale; lower and relax your hands - exhale. Repeat 3-4 times.

Exercise 4

Starting position- too.

Raise the brushes to the shoulders (Fig. 11, a)- breath; spread your arms to the sides (Fig. 11, b)- exhale; again brushes to the shoulders - inhale; return to the starting position - exhale. Repeat 4-5 times.

Exercise 5

Starting position- standing, hands on the belt. Perform torso tilts to the left and right at an average pace. Repeat 6-8 times.

Exercise 6

Starting position- too.

Raise your right leg forward, bend it at the knee (Fig. 12, a), then unbend (Fig. 12, b) and drop. Do the same with your left foot. Repeat 8 times with each leg.

Attention! This exercise should not be performed with dizziness, as well as with severe osteochondrosis. cervical spine.

Exercise 7

Starting position- too.

Perform in slow pace head tilts: back, forward, left, right (Fig. 13, a-d). Repeat 3-4 times.

Exercise 8

Starting position- standing, arms lowered along the body.

Raise your arms to the sides (Fig. 14, a), then go behind your head (Fig. 14, b) again to the sides and again behind the head. Perform at an average pace 6-8 times.

Gradually complicate the exercise: when spreading your arms to the sides, turn your torso to the right and left.

Exercise 9

Run in place for 1 minute.

Exercise 10

Starting position- standing, arms lowered along the body.

Perform circular movements with both hands at the same time: left - forward, right - back. Change hands. Repeat 8 times.

Exercise 11

Starting position- too.

Put your hands on your belt and perform three springy tilts to the left. Repeat tilts to the left, putting your hands to your shoulders, then raise your hands up. Return to starting position. Perform three tilts to the right in the same sequence. Repeat 4-6 times on each side.

Exercise 12

Starting position - standing, feet shoulder-width apart, arms extended forward and to the sides.

Perform swings with your right foot at an average pace: to the left hand, then to the right hand, again to the left hand. Try not to put your foot on the floor during swings. Return to starting position. Repeat 3-4 times with each leg.

Exercise 13

Starting position- standing, arms along the body.

Spread your arms to the sides - inhale; put your hands behind your back (left on top, right on bottom) (Fig. 15) and, turning your hands, clasp your fingers in a “lock” - exhale. Repeat the movements, changing the position of the hands: right on top, left on the bottom. Perform at a slow pace 6 times.

Exercise 14

Starting position- standing, cross-legged, hands on the belt.

Perform body tilts to the left and right. Repeat at an average pace 8-10 times.

Exercise 15

Starting position - standing, arms along the body.

Set your right leg aside and lean forward, stretching your arms to the floor (Fig. 16); return to starting position. Repeat at an average pace 6-8 times in each direction.

Exercise 16

Starting position- standing, hands on the belt.

Perform swings with your left foot: right, left, right. Return to starting position. Repeat 4-6 times with each leg.

Exercise 17

Starting position- standing, arms along the body.

Bend back (arms up) (Fig. 17, a) and make two springy forward bends (Fig. 17, b) trying to touch the floor with your hands; don't bend your knees. Return to starting position. Repeat at a medium pace.

Exercise 18

Starting position- too. Do three springy tilts back: arms up, arms to the sides, arms up. Return to starting position. Repeat at an average pace 6-8 times.

Exercise 19

Starting position Inhale, then bend your left leg and sit down (as far as possible) on your right leg (Fig. 18) - exhale. Return to the starting position - inhale. Perform squats at an average pace alternately on the right and left legs. Repeat 8-10 times.

Exercise 20

Starting position- standing, arms to the sides. Bend your elbows - forearms and hands up, return to the starting position. Bend your elbows - forearms and hands down. Return to starting position. Repeat at an average pace 8-12 times. Breathing is arbitrary.

Exercise 21

Starting position- standing, hands on the belt. Bend back, return to starting position. Repeat at an average pace 12-16 times.

Exercise 22

Starting position- standing, legs wider than shoulders, arms lowered along the body.

Bend back, slightly bending your knees, reach for your heels with your hands. Return to starting position. Repeat at an average pace 12-16 times.

Exercise 23

Starting position- standing, legs wider than shoulders, arms spread apart.

Bending your right leg, lean to the left and stretch your left hand towards your left leg (Fig. 19). Return to starting position. Repeat at an average pace 6-8 times in each direction.

Exercise 24

Starting position- standing, hands on the belt.

Lunge with your right foot forward, spread your arms to the sides (Fig. 20). Make 2-3 springy movements on the right leg and return to the starting position. Repeat at an average pace 8-10 times with each leg.

Exercise 25

Starting position- Lying on your back.

From a prone position (Fig. 21, a) move to a sitting position (Fig. 21, b), without lifting your legs from the floor. Then return to the starting position. Repeat at a slow pace 6-8 times.

Exercise 26

Starting position- sitting on a chair, legs straightened, hands on the chair behind.

Raise one leg (Fig. 22, a), lower, raise the other (Fig. 22, b). Return to starting position. Repeat at an average pace 8 - 12 times with each leg.

Exercise 27

Starting position- too.

Slowly raise your straight legs (fig. 23), bend them at the knees, straighten them again and return to the starting position. Repeat 6-10 times. Breathing is arbitrary.

Exercise 28

Starting position- lying on the stomach. Lean on your arms bent at the elbows, hands near the shoulders (lying emphasis). Push up from the floor at an average pace 6-10 times.

Exercise 29

Starting position- standing, hands on the belt.

Squat down (arms outstretched forward). Return to starting position. Repeat at an average pace 20-24 times. Breathing is arbitrary.

Exercise 30

Starting position- too.

Perform 10-20 jumps at a fast pace: legs apart - legs crossed.

Exercise 31

Run for 1-2 minutes in place with high knees. The pace is average.

Exercise 32

Walk in place (or around the room) for 1-2 minutes. The pace is average.

Exercise 33

Starting position- standing, arms lowered along the body. Slowly spread your arms to the sides - inhale; return to the starting position - exhale. Repeat 4-6 times.

Exercise 34

Starting position- standing, hands behind the head.

Put your right leg back on the toe, raise your arms up and to the sides, bend. Return to starting position. Repeat at a slow pace 4-8 times with each leg.

Exercise 35

Starting position- standing, hands on the belt.

Perform circular movements of the pelvis, as with the rotation of the hula hoop. The pace is average. Do 8 rotations in each direction at an average pace.

Exercise 36

Starting position - standing, arms lowered along the body.

Slowly spread your arms to the sides - inhale; sit down on the whole foot, clasping your knees with your hands (Fig. 24), - exhale; return to starting position. Repeat 3-4 times.

Exercise 37

Starting position- too.

Slowly raise your left hand to the side to shoulder level, spreading your fingers with tension; simultaneously clench the fingers of the right hand into a fist. Return to starting position. Repeat 6-8 times with each hand.

Exercise 38

Walk at a relaxed pace for 1-2 minutes.

Therapeutic movements in atherosclerosis of cerebral vessels

Atherosclerosis is a vascular disease in which numerous yellowish plaques appear on their inner surface, containing a large amount of fatty substances, mainly cholesterol and its esters. The presence of plaques leads to a narrowing of the lumen of the arteries, impeding blood flow. As a result, there is a lack of oxygen and nutrients delivered by the blood.

The development of the atherosclerotic process leads to chronic insufficiency of the blood supply to the brain, when, with a slight vasospasm in one or another branch of the arteries of the brain, acute cerebrovascular insufficiency can occur. Its result is vascular crises and even strokes.

Hypertension and atherosclerosis of cerebral vessels very often accompany each other.

In the treatment of atherosclerosis, it is important to create conditions that would improve the blood supply to the brain. These are, first of all, walks in the fresh air, an obligatory hygienic gymnastics and the performance of feasible physical labor, and for people of mental labor - a combination of it with physical labor.

Below is a specially designed set of exercises designed for patients with atherosclerosis of cerebral vessels of the first and second stages.

Complex 1 (first stage)

Exercise 1

Walk at an average pace for 2-3 minutes, inhaling for 2-3 steps, exhaling for 3-4 steps.

Exercise 2

Starting position- standing, socks and heels together; hands lie on the lower back with thumbs forward.

Simultaneously with exhalation through the nose, draw in the stomach as far as possible (Fig. 25, a), then, simultaneously with inhalation, push it as far forward as possible (Fig. 25, b). Look straight ahead, keep your back straight and shoulders back.

Exercise slowly, watch the synchronism of breathing and movement. Repeat 3-4 times.

Exercise 3

Starting position- Sitting on a chair.

Squeeze (Fig. 26, a) and unclench (Fig. 26, b) fingers and slowly lift them up. Repeat 3-4 times at a slow pace, then shake the brushes.

Exercise 4

Starting position- Sitting deep in a chair, feet shoulder-width apart.

Stretch your legs forward and perform rotational movements in the ankle joints 8-10 times in one direction and the other (Fig. 27), then shake your feet. Breathing is arbitrary, the pace is average.

Exercise 5

Starting position- Sitting on a chair.

Simultaneously bend and unbend the limbs in the elbow, shoulder and knee joints, simulating walking (Fig. 28). Change the position of your arms and legs for each count. Do not take your feet off the floor. Repeat 8-10 times. Breathing is arbitrary, the pace is average.

Exercise 6

Starting position- sitting on a chair, legs together, hands on knees.

On account 1, put your right hand on your belt (Fig. 29, a), on account 2, do the same with your left hand (Fig. 29, b) on count 3, place the palm of your right hand on the back of your head (Fig. 29, in), at the expense of 4, repeat the same with your left hand (Fig. 29, G). Then do the exercise in reverse order, i.e. move your right hand from the back of the head to the belt, etc. Perform 3-4 times.

Exercise 7

Walk in place.

Exercise 8

Starting position- standing, hands on the back of the chair. Perform 4-5 squats at an average pace (Fig. 30). Breathing is arbitrary.

Exercise 9

Starting position- standing, hands on the back of a chair, legs together.

At the expense of 1, take your left hand to the side, while turning your head there, look at the hand, put your right leg back (Fig. 31); On count 2, return to the starting position. For a count of 3-4, do the same with your right hand and left foot. Repeat 3-4 times.

Exercise 10

Starting position- standing facing the back of the chair and holding on to it.

Put your left leg back on the toe as far as possible, bend your lower back and make 3-5 springy tilts with your torso back (Fig. 32) - exhale. Return to the starting position - inhale. Do the same with the other leg.

Exercise 11

Starting position- standing, legs together.

Raise the right leg bent at the knee and touch it with the elbow of the bent left arm, while tilting the body slightly and turning to the right (Fig. 33) - exhale. Return to the starting position - inhale. Do the same with your left foot and right hand. Repeat at an average pace 3-4 times.

Exercise 12

Starting position- standing, arms to the sides.

Make wide circular motions with your hands forward, then back. Breathing is arbitrary. Perform 15-20 movements in each direction. As you train, the exercise can be performed with dumbbells (1.5 kg).

Exercise 13

Starting position- standing, hands on the belt.

Tilt the body to the left and right (Fig. 34), sliding your hands along the side surface of the torso and legs. Repeat on each side 3-4 times.

Exercise 14

Starting position- standing.

Grasp the support with your right hand (the back of a chair, the door jamb), with your left foot swing back while raising your left hand up, then swing forward (as high as possible), the hand at this time moves back. Repeat 10-15 times. Do the same with the right limbs.

Exercise 15

Starting position- standing. Do breathing exercises:

1. Breathe in and expand chest with simultaneous protrusion of the anterior wall of the abdomen. Start exhaling with a vigorous inhalation abdominal wall followed by chest compressions. Breathe through your nose. For control, place one hand on your chest, the other on your stomach. Repeat 4-8 times.

2. Take a deep breath through the nose and jerky, in 2-3 steps, exhale through the mouth. Repeat 3-6 times.

Exercise 16

Starting position- standing.

Roll a medicine ball (medicine ball) around your body - from right to left and vice versa. Repeat 3-4 times on each side.

Exercise 17

Starting position- standing.

Raise the medicine ball in front of you on outstretched arms to a level just above your head - inhale. Lower it, pass it under the thigh of the raised leg - exhale. Repeat with each leg 2-3 times, then walk around the room for half a minute.

Exercise 18

Starting position- standing.

For 10–15 s on an outstretched arm, hold in vertical position stick. Look at her without raising your head, directly. Repeat the exercise with the other hand. To hold the stick, movements in various directions are allowed. Breathing is arbitrary. Repeat 2-3 times.

Exercise 19

Walk in a straight line with your arms extended forward. Put the heel of one foot to the toe of the other (Fig. 35). For the first 3-4 sessions, do the exercise with your eyes open, then with your eyes closed.

Exercise 20

Perform segmental self-massage of the neck and head. First, massage the lumbar region, then the neck, shoulder girdle, nape, forehead and temporal region. Apply massage elements such as stroking and rubbing.

Exercise 21

In the supine position - complete self-relaxation for 2-3 minutes.

Complex 2 (second stage)

This is a lighter complex, it consists mainly of the exercises included in the first complex, with the exception of exercises 6, 11, 12, 14 and 17.

Exercise 6 is replaced by the following:

Starting position - sitting on a chair, legs together.

At the expense of 1-2, raise your hands up and spread - inhale, at the expense of 3-4, raise your right knee to your chest, clasping it with your hands - exhale. Do the same by raising your left knee. Repeat 3-4 times.

After 10-12 sessions (if there are no discomfort), you can gradually connect the exercises of the first complex.

Therapeutic movements for hypertension

Physical exercises, which are prescribed in the complex treatment of hypertension, cause a depressor reaction of the vessels, which leads to a decrease in blood pressure, an improvement in the blood supply to the brain and relieves such symptoms of the disease as headache and a feeling of heaviness in the head.

When prescribing physiotherapy exercises, the doctor must determine the motor regimen that is most favorable for the patient. Allocate sparing, sparing-training and training mode.

gentle mode in case of hypertension, it is prescribed, as a rule, in the first weeks (sometimes months) after discharge from the hospital, as well as when the state of health worsens. In this mode, mainly exercises on muscle relaxation, the simplest rhythmic gymnastic exercises, then dynamic cyclic exercises(mostly walking).

Gentle training mode is prescribed as the body's resistance to physical stress increases, which is determined using special tests.

Those who are engaged in a gentle training mode, in addition to the main complex, need to perform muscle relaxation exercises, as well as walking and jogging.

training mode it is prescribed for those who easily tolerate the loads of a sparing training regimen. It includes regular workouts, mostly brisk walking and slow running, in some cases - exercise bikes or cycling, after heavy physical exertion - muscle relaxation.

A set of exercises for people engaged in a gentle mode

Exercise 1

Starting position- lying on your back, arms along the body.

Bend your legs at the ankle joints (feet towards you) and at the same time squeeze your fingers - inhale. All muscles are slightly tense. Extend your legs and unclench your fingers - exhale, relax. Repeat 6-8 times.

Exercise 2

Starting position- too.

Fulfill diaphragmatic breathing. Take 4-5 breaths in and out.

Exercise 3

Starting position- too.

Raise your hands to your shoulders, stretch your arms up, behind your head - inhale. Lower your arms along the body, relaxing the muscles of the shoulder girdle - exhale. Repeat 4-5 times.

Exercise 4

Starting position- too.

Tighten the muscles of your legs, pressing them to the bed and stretching your heels down - inhale. Relax the muscles - exhale. Repeat 3-4 times.

Exercise 5

Starting position- too.

Bend your left arm, touching the left shoulder with your hand, and at the same time bend your left leg at the knee and hip joints (Fig. 36) - inhale. Extend the arm and leg, relaxing the muscles - exhale. Repeat 4-5 times with each arm and leg. Don't hold your breath.

Exercise 6

Starting position- too.

Raise one leg and make circular motions in hip joint(as if drawing large circles in the air). Lower the leg and relax the muscles (there should be a feeling of heaviness in the leg). Breathing is arbitrary. Repeat 6-8 times with each leg.

Exercise 7

Starting position- too. Perform diaphragmatic breathing: take 4-5 breaths and exhalations.

Exercise 8

Starting position- too.

Raising the hands to the shoulders, make circular movements in the shoulder joints. Then lower your arms along the body and relax the muscles of the arms and shoulder girdle. Breathing is arbitrary, but without delay. Repeat 8-10 times.

Exercise 9

Starting position- too.

At the same time, with free swinging movements, take a straight leg and arm to the side - inhale. Return to the starting position - exhale. Repeat 3-4 times on each side.

Exercise 10

Starting position- too.

Relax by relaxing all the muscles in your body. Breathing is free.

A set of 1 exercises for people engaged in a sparing training mode

Exercise 1

Starting position- sitting.

Take the "coachman's pose" (Fig. 37, a), then straighten your torso, raising your head (Fig. 37, b)- breath. Return to the "coachman's pose" - exhale while relaxing the muscles. Repeat 3-4 times.

Exercise 2

Starting position- too.

The arms are lowered, the legs are straightened with support on the heels. Perform circular movements at the same time in the wrist and ankle joints. Repeat 8-10 times on each side. Breathing is arbitrary.

Exercise 3

Starting position- the same, hands down.

Perform rotations of the torso to the side with simultaneous abduction of the arm in the same direction - inhale. Return to the starting position - exhale, relax the muscles. Repeat 3-4 times on each side.

Exercise 4

Starting position- too.

Put your hands to your shoulders and perform circular movements in the shoulder joints. Lower your arms, relax your muscles. Repeat 4 times on each side. Breathing is arbitrary.

Exercise 5

Starting position- the same, hands on the belt.

Inhale, then, putting your right leg forward, reach for it with your hands - exhale. Return to the starting position - inhale. Repeat 5-7 times.

Exercise 6

Starting position- the same, hands down.

Leaning forward a little, swing your arms forward and backward (Fig. 38). Breathing is arbitrary. Movements should be free, with a large amplitude. Repeat 5-6 times.

Exercise 7

Starting position- too.

Spread your arms to the sides - inhale. Bend your leg at the knee and press it with your hands to your chest (Fig. 39) - exhale. Repeat 3-4 times with each leg.

Exercise 8

Starting position- too. Clench your hands into a fist and raise them to your shoulders. With a slight tension pull back (Fig. 40) - inhale. Lower your arms with relaxation - exhale. Repeat 5-6 times.

Completing the complex, walk around the room for 30 seconds, making arbitrary movements with your hands.

A set of 2 exercises for people engaged in a sparing training mode

Exercise 1

Starting position- standing.

Take a step forward (with the transfer of the center of gravity of the body), stretch your arms forward and up, stretch your arms - inhale. Put your foot down, lower your arms - exhale. Repeat 3-4 times (as you move forward).

Exercise 2

Starting position- too.

Lean your hands against the wall (hands at shoulder level), torso slightly tilted forward. Simulate walking in place, lifting only your heels. Repeat 10-12 times.

Exercise 3

Starting position- too.

Walk around the room; simultaneously raising relaxed arms up and shaking the brushes - inhale. Relax your hands - exhale. Repeat 4-6 times.

Exercise 4

Starting position- the same, hands on the belt.

Perform swings with your right leg (back and forth), trying to relax your leg until you feel heaviness. Breathing is arbitrary. Do the same for the left leg. Repeat 4-6 times.

Exercise 5

Starting position- Sitting on a chair, hands down. Raise your shoulders up - inhale, lower - exhale. Repeat 5-6 times.

Exercise 6

Starting position- too.

Take your right arm and leg to the side at the same time (Fig. 41) - inhale; lower - exhale. Repeat the same for the left arm and leg. When returning to the starting position, the muscles of the neck and torso should be relaxed. Repeat 4-5 times.

Exercise 7

Starting position- too.

Finally, relax in the "coachman's pose".

A set of exercises for people engaged in training mode

For people engaged in training mode, the main starting position is standing. Classes must include exercises for muscle relaxation in a sitting position, preferably with objects (gymnastic sticks, balls, dumbbells), elements of rhythmic gymnastics to music, etc.

Exercise 1

Starting position- standing.

Within 1–2 minutes, walk normally, on toes, on heels, with a cross step, “fork” (side step), back forward, etc. Change walking options after 4–6 steps. Breathing is calm.

Exercise 2

Starting position- Sitting on a chair.

Place your arms bent at the elbows in front of your chest. With effort, pull your elbows back (Fig. 42, a)- breath. Lean forward with arms hanging freely (hands at the heels) (Fig. 42, b)- exhale. Do not lower your head when bending over. Repeat 3-4 times.

Exercise 3

Starting position- the same, with an emphasis on the seat with your hands.

Raise your legs and as you exhale, do 3-4 movements imitating cycling. Return to the starting position and pause for 2-3 seconds, then repeat the exercise. Do 4-5 times.

Exercise 4

Starting position- the same, hands down. Raise your shoulders - inhale (Fig. 43). Make a circular motion with your shoulders back, lowering them - exhale. Repeat 5-6 times.

Exercise 5

Starting position- too.

Squeeze your hands into a fist and raise them to your shoulders; pull your elbows back with a slight tension - inhale. Lower your arms with relaxation - exhale. Repeat 5-6 times.

Exercise 6

Starting position- the same, hands on the belt.

Stretch your arms forward and at the same time, with maximum tension, straighten your right leg at the knee joint (Fig. 44, a)- breath. Clasp your hands in a "lock" under the knee joint and shake your relaxed lower leg (Fig. 44, b)- exhale. Repeat 4-5 times.

Exercise 7

Starting position- too. Place your feet in one line (left before right). Get up from a chair, maintaining balance - exhale; sit down - inhale. Repeat 8 times, changing the position of the feet.

Exercise 8

Starting position- too.

Take the "coachman's pose" (Fig. 45) and breathe calmly for 1-2 minutes.

Exercise 9

Perform normal walking in Fig. 45 for 30 s, it is possible with different hand movements.

Exercise 10

Starting position- standing, feet shoulder-width apart.

Perform rotations of the body with the abduction of one arm to the side and back - inhale. Return to the starting position - exhale. Repeat 3-4 times on each side.

Exercise 11

Starting position- too.

Raise your hands to your shoulders, take your elbows and shoulders back and simultaneously bend one leg at the knee and hip joints - inhale. Try to keep your balance. Return to the starting position - exhale. Repeat 3-4 times with each leg.

Exercise 12

Starting position- too.

Rest your hands on the wall and strain all the muscles as much as possible (without movement) for 2–5 s. Lower your arms and relax. Repeat 3-4 times.

Exercise 13

Walk: 2 steps - raise your arms (muscles are tense), 3 steps - gradually lower, successively "folding" them (in the wrist, elbow, shoulder) and relaxing the corresponding muscles. Repeat 2-3 times.

Exercise 14

Starting position- standing, feet shoulder-width apart.

Spread your arms to the sides, put the heel of your right foot to the toe of your left. Perform torso forward, then to the sides. Try to keep your balance. Repeat 3-4 times on each side.

Therapeutic movements for hypotension

Hypotension - chronically low blood pressure - usually affects people who lead a sedentary lifestyle. Therefore, in the complex treatment of this disease, physical exercises play an important role.

The essence of the method of therapeutic exercises for hypotension is reduced to dosed stimulation of proprioceptors (proprioceptors are the terminal formations of sensitive nerve fibers in skeletal muscles, ligaments and articular bags; they are irritated by contraction, tension or stretching of muscles). With the help of special exercises, the tone of the skeletal muscles changes, as a result of which proprioceptive impulses are activated, which changes the level of blood pressure at rest.

Remedial gymnastics for this disease gives a good effect if the following conditions are met:

Systematic application of physical exercises;

Regularity (the best results are obtained with daily classes);

Duration (two months of classes give a good effect, but six months, and another better year classes lead to a much more pronounced result);

A gradual increase in physical activity (only if this rule is observed, it is possible to increase adaptation to physical activity, which is the result of the mobilization of body reserves).

Below are several sets of exercises according to the method of V. Vasilenko, recommended for primary arterial hypotension.

Complex 1 (easy)

Exercise 1

Walk for 60 seconds, first at a slow and medium pace, then gradually speeding up the pace.

Exercise 2

Stretch your arms forward and walk for 40 seconds with clenching your fingers into fists and unclenching them at a fast pace.

Exercise 3

Spread your arms to the sides and walk for 30 seconds at an average pace. Breathing is even.

Exercise 4

Raise your arms up and walk for 30 seconds at an average pace. Follow the correct posture.

Exercise 5

Put your hands on your waist and walk on your toes at an average pace for 30 seconds. Don't let your body lean forward.

Exercise 6

Walk on your heels for 30 seconds, trying to raise your toes as high as possible. The pace is average.

Exercise 7

Tilt your torso forward (legs bent, hands on hips).

Walk at an average pace in a half squat for 15 seconds. Try not to hold your breath.

Exercise 8

Exercise 9

Starting position- standing.

Raise your arms through the sides up, at the same time rising on your toes - inhale. Return to the starting position - exhale. Repeat 5 times.

Exercise 10

Starting position

Raise your left leg, bent at the knee, straighten it, then bend it again and return to the starting position. Do the same with the other leg. Repeat 5 times with each leg. Perform movements smoothly, without jerks, maintaining balance.

Exercise 11

Starting position- standing, legs apart, arms to the sides.

Do four slow rotations in the shoulder joints forward, then three quick rotations in the shoulder joints. Do the same back. Repeat 5 times on each side. Breathing is even.

Exercise 12

Starting position- standing, legs apart, hands down.

Raise your arms up and shake your hands relaxedly - inhale, then lower your arms relaxedly down - exhale. Repeat 5 times, trying to achieve maximum relaxation.

Exercise 13

Starting position- standing.

Place your left hand on your waist, then your right hand, left hand behind your head, right hand behind your head, left hand on your waist, right hand on your waist, lower your left hand down, right hand in the same way. Repeat 5 times, gradually picking up the pace.

Exercise 14

Starting position- standing, legs apart, hands behind the head.

Tilt your body to the left, return to the starting position. Do the same on the other side. Repeat slowly, smoothly, without jerking 5 times in each direction.

Exercise 15

Starting position- too.

Take your elbows back - inhale, return to the starting position - exhale. Repeat 5 times. Breathing through the nose.

Exercise 16

Starting position Raise your arms up - inhale, tilt your torso forward so that your fingers touch the floor - exhale. Repeat 5 times.

Exercise 17

Starting position- standing, legs apart, hands in front of the chest.

Pull your elbows back with a jerk; spread your arms to the sides, palms up, with the torso turned to the side. Perform at an average pace 5 times in each direction.

Exercise 18

Starting position- standing, legs together, arms extended forward.

Swing your right foot forward (touch your left hand with your toe) (Fig. 46) - inhale, return to the starting position - exhale. Do the same with your left foot. Repeat 5 times with each leg. The pace is average.

Exercise 19

Starting position- standing, legs apart, arms lowered.

Pull your arms (sliding along the body) to the armpits (Fig. 47) - inhale, return to the starting position - exhale. Repeat at a slow pace 5 times. Breathing through the nose.

(Exercises 20-22 are carried out together, without intervals.)

Exercise 20

Starting position- standing.

Sit down, stretch your arms forward, palms inward, - exhale; return to the starting position - inhale. Repeat at a slow pace 10 times.

Exercise 21

Starting position- standing, legs together, hands on the waist. Perform 10 jumps on two legs at a fast pace. Breathing is even.

Exercise 22

Run for 60 seconds at a slow pace. Breathing is even.

Exercise 23

Walk for 90 seconds at a slower pace, achieving full recovery of breathing.

Exercise 24

Starting position- sitting on a chair, hands with dumbbells on your knees (dumbbell weight 1-2 kg).

Raise your arms with dumbbells forward and hold them for 10 s. After tension - a pause of 40–45 s. Breathing is even.

Exercise 25

Starting position- too.

Spread your arms out to the sides and hold for 10 s. After tension - a pause of 40–45 s. Breathing is even.

Exercise 26

Spread your arms to the sides and slowly walk forward with your face and forward with your back. Repeat 5 times.

Exercise 27

Starting position- standing.

Hold the gymnastic stick in the palm of your hand in an upright position. Balance with a stick alternately with both hands for 3 minutes.

Exercise 28

Starting position

Balance with a stick alternately with each hand for 3 minutes. Breathing is even.

Make sure you don't hold your breath. After tension - a pause of 40–45 s.

Complex 2 (medium)

Complete exercises 1-6 from complex 1.

Exercise 7

Place your hands on your belt and walk on the outer arch of the foot for 30 seconds. The pace is average.

Then, at the same pace, walk for 30 seconds on the inner arch of the foot.

Exercise 8

Starting position- the body is tilted forward, the legs are half-bent, the hands are on the hips.

Walk for 30 seconds at an average pace in a semi-squat. Breathing is even.

Exercise 9

Starting position- too.

Walk for 30 seconds at a slower pace. Breathing is calm and deep.

Exercise 10

Starting position- standing, legs apart, arms lowered.

Take a gymnastic stick at both ends, raise your hands up - inhale; return to the starting position - exhale. Repeat 5 times. Breathing through the nose.

Exercise 11

Starting position- standing, legs together, hands on a stick, standing vertically in front.

Swing your left leg forward - exhale, return to the starting position - inhale. Do the same with your right foot. Repeat 5 times with each leg.

Exercise 12

Starting position- standing, legs apart, hands forward.

Take a stick placed horizontally by the middle. Swing the stick to the right and left (“propeller”) for 30 seconds. The pace is fast, do not hold your breath.

Exercise 13

Starting position- standing, legs apart, arms lowered.

Raise your left hand, shake your brush in a relaxed way - inhale; return to starting position. Do the same with your right hand. Repeat 5 times with each hand, achieving maximum relaxation.

Exercise 14

Starting position- standing, legs apart, arms bent at the elbows, hold the stick behind the back.

Holding the stick behind your back with your elbows, tilt your torso to the left - exhale, return to the starting position - inhale. Do the same to the right. Repeat 15 times on each side. The pace is slow, perform movements in the same plane.

At exercise 15

Starting position- standing, legs together, hands with an overhand grip hold a stick in front of them.

Bend your elbows, stretch forward, bend your elbows again, return to the starting position; bend your elbows, lift up, bend your elbows, return to the starting position. Repeat 10 times at a medium pace.

Exercise 16

Starting position- standing, legs apart, hands down, holding a stick by the ends.

Raise your arms up - inhale, tilt your torso forward - exhale. Repeat at a slow pace 5 times.

Exercise 17

Starting position- legs together, arms lowered, holding the stick by the ends with an overhand grip.

Bend your elbows and pull the stick to your chest - inhale, return to the starting position - exhale. Repeat 5 times. Breathe deeply through your nose.

Exercise 18

Starting position- too.

At the expense of 1-2, raise your hands up with a simultaneous deep lunge forward (without swinging) - inhale, return to the starting position. Repeat 5 times.

Exercise 19

Starting position- legs apart, the right (left) hand is extended forward and holds the stick standing in front vertically.

Take the left (right) hand to the side back with the rotation of the torso to the side - inhale, return to the starting position - exhale. Perform at a slow pace alternately 5 times in each direction. Watch for correct breathing.

Exercise 20

Starting position- standing, legs apart, arms lowered.

Squat down, stretching your arms forward with your palms inward - exhale, return to the starting position - inhale. Repeat at a slow pace 15 times.

(Exercises 21-23 are carried out together, without intervals.)

Exercise 21

Starting position- standing, legs together, hands on the waist.

Do 15 jumps on two legs at a fast pace. Breathing is even.

Exercise 22

Run for 2 minutes at a slow pace without acceleration. Breathing is even.

Exercise 23

Perform for 1.5 minutes - until complete recovery of breathing - walking at a slower pace.

Exercise 24

Starting position

Raise your arms forward and hold for 15 seconds. After the exercise, rest 40-45 seconds.

Exercise 25

Starting position- too.

Spread your arms to the sides and hold for 15 seconds without holding your breath. After the exercise, rest 40-45 seconds.

Exercise 26

Raise your arms up and slowly walk forward with your face and forward with your back (5 times each). Try to move without changing the pace.

Exercise 27

Repeat exercise 26 with your hands behind your head.

Exercise 28

Perform walking with side steps forward and backward (5 times in each direction).

Exercise 29

Starting position- standing gymnastic stick vertically on the finger.

Balance for 3 minutes with a stick alternately with each hand. Try to achieve a clear execution and a confident balance.

Exercise 30

Starting position- standing, stick vertically in the palm of your hand.

Balance the stick, toss it up, take it in the palm of the same hand and balance again. Do the exercise for 2 minutes with each hand.

Exercise 31

Starting position- standing, legs apart, arms lowered.

Sit down, hands forward - exhale, return to the starting position - inhale. Perform at a slow pace, deep squats.

Exercises 31-34 are carried out together, without an interval.

Exercise 32

Starting position- legs together, hands on the waist. Perform 10 jumps on two legs at a fast pace. Breathing is even.

Exercise 33

Run for 1.5 minutes at a slow pace, avoiding holding your breath.

Exercise 34

Walk for 1.5 minutes at a slower pace, achieving complete recovery of breathing.

Repeat exercises 24 and 25.

Exercise 35

Starting position- standing against the wall, legs apart, torso slightly tilted forward, hands resting on the wall.

Apply as much pressure as possible to the wall for 3 seconds. After tension - a pause of 40–45 s. Repeat 3 times without holding your breath.

Exercise 36

Starting position- standing, legs apart, arms lowered.

Put your left hand on your waist, then your right, your left hand to your shoulder, then your right, stretch your left hand up, then your right. Repeat the movements in reverse order and return to the starting position. Perform 5 times, gradually slowing down the pace. Breathing evenly through the nose.

Complex 3 (strong)

Perform exercises 1-6 from complex 1, then 7-8 from complex 2.

Exercise 1

Spread your arms to the sides and walk at a slow pace for 30 seconds with a wide step with turns of the torso to the sides.

Do exercise 10 from complex 2.

Exercise 2

Starting position- standing, legs apart, arms with dumbbells lowered (dumbbell weight 1.5–2 kg).

Raise your arms through the sides up, rising at the same time on your toes - inhale, return to the starting position - exhale. Repeat 5 times. Breathe through your nose.

Exercise 3

Starting position- legs together, arms with dumbbells at the waist.

Raise your left leg bent at the knee, stretch your leg forward, bend your leg again, return to the starting position. Perform at a slow pace alternately with each leg 5 times.

Exercise 4

Starting position

Do four slow and four fast rotations in the shoulder joints forward. Do the same back. Repeat 5 times on each side. To make it more difficult, reduce the amplitude of rotation.

Exercise 5

Starting position- standing, legs apart, arms lowered.

Raise your hands up, shake your hands relaxedly - inhale; Relax your hands down - exhale. Repeat 5 times for maximum relaxation.

Exercise 6

Starting position- standing, legs apart, arms with dumbbells lowered.

Place your left hand on your waist, then your right hand, your left hand on your shoulder, then your right hand, your left hand on your waist, then your right hand, your left hand down, your right hand down. Repeat 5 times, gradually picking up the pace.

Exercise 7

Starting position- legs apart, arms with dumbbells to the sides.

Tilt your torso to the left - exhale, return to the starting position - inhale, lean to the right - exhale, return to the starting position - inhale. Perform slowly and smoothly 5 times in each direction.

Exercise 8

Starting position- too.

Bend your elbows (dumbbells slide to the armpits) - inhale, return to the starting position - exhale. Repeat 5 times. Breathing evenly through the nose.

Exercise 9

Starting position- too.

Raise your arms up - inhale, tilt your torso forward so that the dumbbells touch the floor - exhale. Repeat at a slow pace 5 times.

Exercise 10

Starting position- legs apart, hands with dumbbells in front of the chest.

With a jerk, pull your elbows back, spread your arms to the sides with a turn of the torso to the side. Perform at an average pace alternately 5 times in each direction. Breathing is even.

Exercise 11

Starting position- legs together, arms with dumbbells forward.

Swing your left foot forward (the toe touches the right hand) - exhale, return to the starting position - inhale. Do the same with your right foot. Repeat at an average pace 5 times with each leg.

Exercise 12

Starting position- legs apart, arms with dumbbells at the waist.

Take your elbows back and bend - inhale, return to the starting position - exhale. Repeat 5 times. Breathing evenly through the nose.

Exercise 13

Starting position- standing, legs apart, arms lowered.

Sit down, hands forward - exhale, return to the starting position - inhale. Do at a slow pace 20 deep squats.

Exercises 13-16 are carried out together, without an interval.

Exercise 14

Starting position- legs together, hands on the waist. Perform 20 high jumps on two legs at a fast pace. Breathing is even.

Exercise 15

Run for 2 minutes at a slow and medium pace.

Exercise 16

Perform walking for 1.5 minutes with a gradual slowdown until breathing is fully restored.

Exercise 17

Starting position- sitting on a chair, hands with dumbbells on their knees (dumbbell weight 1.5–3 kg).

Stretch your arms forward and hold for 20 s. Don't hold your breath. After tension - a pause of 40–45 s.

Exercise 18

Starting position- too.

Spread your arms out to the sides and hold for 20 seconds. Don't hold your breath. After tension - a pause of 40–45 s.

Exercise 19

Spread your arms out to the sides and walk at a slow pace with a 90° (180°, 360°) turn. Repeat 5 times.

Exercise 20

Do the previous exercise, but with your eyes closed.

Exercise 21

Starting position- standing, gymnastic stick vertically in the palm of your hand.

Balance the stick, throw it up, take it in the palm of your other hand and balance. Perform for 3 minutes, achieving a clear and confident balance.

Exercise 22

Starting position- stick vertically on the back of the foot (leg slightly raised).

Balance the stick, throw it up, take it in the palm of the same hand and balance. Perform for 3 minutes, achieving a clear and confident balance.

Exercise 23

Starting position- standing, legs apart, arms lowered.

Sit down, hands forward - exhale, return to the starting position - inhale. Perform 15 deep squats at a slow pace, without holding your breath.

Exercises 23-25 ​​will be passed together, without an interval.

Exercise 24

Starting position- legs together, hands on the waist. Perform 15 jumps on two legs at a fast pace. Breathing is even.

Perform exercises 33, 34, then 35 and 36 from complex 2 without interval.

Exercise 25

Starting position- standing, legs apart, arms lowered.

Raise your arms through the sides up - inhale, return to the starting position - exhale. Repeat 5 times until complete recovery of breathing. Breathe evenly, deeply through your nose.

Do exercises 35, 36 from complex 2.

Respiratory system

Only trained muscles are able to provide full breathing and normal gas exchange, therefore, in the treatment of respiratory organs, physical exercises have a special place. They are aimed primarily at training those muscles that are involved in the breathing process: the diaphragm, the external and internal intercostal muscles, the square muscle of the lower back, the rectus and transverse abdominal muscles, the external and internal oblique muscles of the abdomen, etc. In addition, breathing exercises contribute to the creation of a branched circulatory system in the tissues of the bronchi, lungs and entire chest, which significantly improves the blood supply to these organs.

Therapeutic movements for bronchitis

Due to their effectiveness, breathing exercises are not only an important therapeutic, but also a preventive measure. People who have ever had acute or chronic bronchitis or other bronchopulmonary diseases, be sure to include them in your daily morning exercise complex.

Below are three sets of exercises for patients with chronic bronchitis at different stages of the disease.

A complex of therapeutic movements for those who have had an exacerbation of chronic bronchitis

Exercise 1

Starting position- legs slightly apart, arms bent in front of the chest.

With a springing motion, take your elbows back and inhale, straighten your arms - exhale. Repeat 5-6 times.

Exercise 2

Starting position

Raise your hands up and take a deep breath; bend sharply to the side - exhale. The same on the other side. Repeat 5-6 times on each side.

Exercise 3

Starting position- legs slightly apart, arms lowered.

Spread your arms to the sides and take a deep breath; sit down, putting your hands forward - exhale. Repeat 6-10 times.

(For older people, the exercise can be simplified: do incomplete squats 3-5 times, leaning on a chair or bench.)

Exercise 4

Starting position- standing.

Place your right hand on the back of a chair, your left hand on your belt and take a deep breath; perform a swing movement with your left foot - exhale. The same with the other leg. Repeat 5-6 times with each leg.

Exercise 5

Starting position- standing, feet shoulder-width apart.

Spread your arms to the sides - inhale. Lean forward, trying to reach the floor with your fingers - exhale. Repeat 5-6 times.

Exercise 6

Starting position- standing.

Put your left hand on the back of a chair, your right hand on your belt and take a deep breath; make with your right leg, slightly bent at the knee, circular movements in the hip joint (Fig. 48) in one direction and in the other - exhale. Do the same with the other leg. Repeat 5-6 times for each leg.

Exercise 7

Starting position- standing.

Put your hands on your hips - take a deep breath, make circular movements with your torso to the right - exhale. Do the same to the left. Repeat 4-5 times on each side.

Exercise 8

Walk for 3 minutes, first at a fast pace and then at a slow pace. Don't hold your breath!

A complex of therapeutic movements for people with irreversible changes in the lungs and cardiovascular system

Exercise 1

Starting position- standing, feet shoulder-width apart. Extend your arms to the sides (Fig. 49) and inhale deeply. During a forced exhalation, make springy movements with your hands back and slightly forward, inhale - hands down. Repeat 5-7 times.

Exercise 2

Starting position- standing, feet shoulder-width apart.

Take a deep breath; as you exhale, perform springy movements with your hands: one - up and back, the other - down and back. Then switch hands. Repeat at an average pace 4-6 times. Breathing is even.

Exercise 3

Starting position- standing, feet shoulder-width apart, feet parallel, shoulders turned, torso straightened, arms at the waist.

Inhale and do a half squat. Return to the starting position - exhale. Repeat 6-8 times.

Exercise 4

Starting position

Inhale, then, exhaling slowly, tilt your torso forward (Fig. 50), swinging your arms freely. Repeat 4-5 times.

Exercise 5

Starting position- standing sideways to a chair.

Lean your right hand on the back of a chair, put your left hand on your belt. Take a deep breath; Exhaling, swing your right leg back and forth. Do the same by swinging with the other leg. Repeat with each leg 4-5 times.

Exercise 6

Starting position- standing, feet shoulder-width apart, arms lowered.

Spread your arms to the sides - inhale; slowly lean forward, trying to reach the floor with your fingers - exhale.

(If dizziness occurs, you should immediately sit on a chair.)

Exercise 7

Starting position- standing, legs slightly apart, hands on hips.

Take a deep breath; exhaling, tilt the body to the right, helping with the raised left hand. Do the same on the other side. Repeat 4-5 times on each side.

Exercise 8

Starting position- standing sideways to a chair.

Rest your left hand on the back of a chair. Take a deep breath, bend your right leg at the knee and, as you exhale, perform circular movements in the hip joint in one direction or the other. The same with the other leg. Repeat 4 times with each leg.

Exercise 9

Starting position- standing, hands on the back of the chair. Take a deep breath, sit down - exhale, return to the starting position - inhale. Repeat 6 times.

Exercise 10

Starting position- standing, feet shoulder-width apart, hands on the belt.

Take a deep breath and as you exhale, perform circular movements with your torso: forward, side, back. Repeat 3-4 times on both sides.

Exercise 11

Starting position- standing, legs slightly apart. Grasp the back of a chair with your hands. Exhale and do a squat, if it is difficult - a half squat. Repeat 8-10 times.

Exercise 12

Walk at an average pace for 3-5 minutes: inhale for 3-4 steps, exhale for 5-7 steps.

A set of exercises for practically healthy people (prevention of bronchitis)

Exercise 1

Starting position- standing, feet shoulder-width apart, arms lowered.

At the expense of 1-2, spread your arms to the sides, turning your palms up (Fig. 51), stretch and take a deep breath, at the expense of 3-4, return to the starting position - exhale.

Repeat 3-4 times.

Exercise 2

Starting position- standing, feet shoulder-width apart, arms lowered.

On count 1, bend your left leg at the knee, put your right hand on your belt, and take your left hand to the side - inhale (Fig. 52); on count 2, return to the starting position - exhale. Perform the same movements with the right leg and right hand for a count of 3-4 (left hand on the belt).

Repeat 3-4 times.

Exercise 3

Starting position- standing, feet shoulder width apart, hands in front of the chest.

For each count, perform jerks with your hands back, rhythmically combining them with inhalation and exhalation. Repeat 3-4 times.

Exercise 4

Starting position- standing, legs together, hands on the belt.

Take a deep breath, at the expense of 1-2, crouching on your toes, stretch your arms forward (Fig. 53) - exhale, at the expense of 3-4 return to the starting position - inhale.

Repeat 3-4 times.

Exercise 5

Starting position- Feet shoulder-width apart, arms down.

Take a deep breath; at the expense of 1-2, tilt the body to the left (the left hand slides down the leg) - exhale; at the expense of 3-4, return to the starting position - inhale. On the count of 5-8, perform the same movements to the right side.

Repeat 3-4 times.

Exercise 6

Starting position- standing, feet shoulder-width apart, arms lowered.

At the expense of 1-2, raise your arms bent at the elbows to shoulder level - inhale; at the expense of 3-4, lower your relaxed hands down and shake them several times - exhale.

Repeat 3-4 times.

Exercise 7

Starting position- Feet wider than shoulders, hands on the belt.

At the expense of 1, take the right leg back, and lift the left arm bent at the elbow to the shoulder (Fig. 54) - inhale, at the expense of 2 return to the starting position - exhale, at the expense of 3-4, perform the same movements with the left foot and right hand . Repeat 3-4 times.

Therapeutic movements for pleurisy

The complex of therapeutic movements prescribed for pleurisy prevents the formation of pleural adhesions, which limit the respiratory functions of the lungs. In addition, the resorption of the inflammatory, effusion fluid, which is located in the pleural cavity with exudative (effusion) pleurisy, is accelerated.

Due to the gradual increase and deepening of breathing during exercise, the affected side of the chest is stretched.

This complex can be assigned to early stages of pneumonia, to prevent the formation of adhesions.

Exercise 1

Starting position- lying on your back, right hand on the chest, left - on the stomach.

Fulfill full breath under hand control. Pay attention to the rise of the chest on the affected side as you exhale.

Exercise 2

Starting position- Lying on your back. Perform a full breath, as you exhale, pulling the knee to the chest on the affected side.

Exercise 3

Starting position- standing, hands to shoulders. Raising your arms up, take a deep breath. Return to the starting position - exhale.

Exercise 4

Starting position- standing, hands down, fingers interlaced.

Raise your arms and turn your palms up. Bend and stretch - inhale. Return to the starting position - exhale.

Exercise 5

Starting position- standing, hands on the belt. Tilt to the healthy side - a deep breath. Return to the starting position - exhale.

Exercise 6

Starting position- standing, legs apart, hands in front of the chest. Rotate your torso to the healthy side with a deep breath. Return to the starting position - exhale.

Exercise 7

Starting position- sitting, hands on the belt. Take a deep breath, spreading your arms to the sides and bending back. Return to the starting position - exhale.

Gastrointestinal tract

In the complex treatment of diseases of the gastrointestinal tract, gymnastics plays an important role. In the process of training, cardiovascular activity and blood circulation improve, including in abdominal cavity. Breathing intensifies, the body is enriched with enzyme compounds and vitamins, potassium and calcium ions, redox processes are activated, the abdominal muscles are strengthened, which certainly affects the overall tone and appearance.

In addition to exercises involving the abdominal muscles in diseases of the gastrointestinal tract, exercises for the upper limbs with the participation of large and medium muscle groups are of great importance, as well as for lower extremities, the load on which has a beneficial effect on the work of the organs located in the abdominal cavity.

Breathing exercises are also useful, since the movements of the diaphragm during inhalation and exhalation cause a change in intra-abdominal pressure. As a result, blood circulation improves and intestinal peristalsis increases.

Therapeutic movements for peptic ulcer of the stomach and duodenum

Peptic ulcer of the stomach and duodenum is a chronic disease that is characterized by the formation of ulcers in the mucous membrane and deeper layers of the walls of the stomach and duodenum. Most often, the causes of this disease are called malnutrition and psycho-emotional stress.

Specially designed exercises increase the stability of the acid-base balance, which, in turn, favorably affects the scarring of the ulcer. In addition, physical exercises regulate the processes of excitation and inhibition in the cerebral cortex and, which is especially important for those suffering from stomach ulcers, have a positive effect on their neuropsychic state.

The complexes of therapeutic exercises given below are prescribed for peptic ulcer of the stomach and duodenum during the period of exacerbation in the absence of pain.

Complex 1

INTRODUCTION

Exercise 1

Starting position- Lying on your back.

Put your left hand on your chest, your right hand on your stomach (Fig. 55) and take a slow (about 4 s) breath, absorbing the air in intermittent portions. When inhaling, push the anterior abdominal wall forward and contract the diaphragm, then move the chest to the position of the upper inhalation, contracting the abdominal wall and relaxing the diaphragm, then exhale the air in small portions through the nose (exhalation - about 6 seconds). Repeat the exercise 5-6 times, then breathe calmly.

Exercise 2

Starting position- too.

Take a free breath in and out. Repeat at an average pace 1-3 times.

Exercise 3

Starting position- Lying on your back.

Place your arms along your torso. Take your right (left) leg to the side (Fig. 56) - inhale, return to the starting position - exhale. Perform at an average pace 2-3 times.

Exercise 4

Starting position- lying on the left side.

Raise your left leg up (Fig. 57) - inhale, return to the starting position - exhale. Repeat the exercise on the other side. Perform at an average pace 4-5 times.

Exercise 5

Starting position- sitting.

Raise your arms through the sides up, take a slow (4 s) breath through your nose, slowly lower your arms and slowly (6 s) exhale. Repeat at this pace 2-3 times.

Exercise 6

Starting position- too.

Put your hands along the body, clasp your hands in a “lock”. Raise your arms up and stretch - inhale, return to the starting position - exhale. Repeat at a slow pace 2-3 times.

Exercise 7

Starting position- Lying on your back.

Relax and lie still for 40 seconds.

MAIN PART

Exercise 8

Starting position- sitting, resting his back on the back of a chair.

Inhale, raising your arms through the sides forward (shoulders at the same time laid back). Put your palms together, putting your fingers together, and hold your breath for 8 seconds; lower your arms, relax and exhale. Repeat 2-3 times, after each exercise, inhaling and exhaling freely.

Exercise 9

Starting position- sitting, legs shoulder-width apart, straight.

Raise your hands up (Fig. 58, a)- inhale, bend over to the left leg (Fig. 58, b)- exhale, do the same, leaning towards the right leg. The pace is slow. Repeat the inclinations to each leg 2-3 times, the pace is slow.

Exercise 10

Starting position- sitting on a chair, leaning back against the back of the chair.

Place your left hand on your chest, your right hand on your stomach. Perform diaphragmatic breathing: inhale - 4 s, pause - 8 s, exhale - 6 s. Repeat 2-3 times, after each exercise free inhale and exhale 1-3 times.

Exercise 11

Starting position- sitting on the edge of a chair, hands in support behind.

Raise the straight right (left) leg horizontally to the floor (Fig. 59, a), bend it (Fig. 59, b) straighten and lower. Breathe freely. Repeat the exercise with each leg 4-5 times.

Exercise 12

Starting position- the same, hands on the belt.

Turn the body to the right (left) (Fig. 60), reaching the back of the chair with your elbow. Breathing is arbitrary. Repeat the exercise 2-3 times on each side.

Exercise 13

Starting position- standing with your back to a chair, leaning your hands on the back.

Perform alternate leg swings to the sides and crosses at a fast pace, focus on relaxation. Repeat 3-6 times.

Exercise 14

Starting position- standing, hands down.

Tilt to the left, lowering your left hand down, and raising your right hand to the armpit (Fig. 61); do the same on the other side. Breathe freely. Repeat 3-4 times on each side.

Exercise 15

Starting position- standing, left hand on the chest, right on the stomach.

Perform diaphragmatic breathing: inhale slowly for 4 s, inhale for 4 s and exhale for 6 s. Repeat 2-3 times, after the exercise, take a free breath and exhale 1-3 times.

Exercise 16

Starting position- standing, arms bent in front of the chest, legs shoulder-width apart (Fig. 62, a).

Pull your elbows to the sides in jerks, then spread your straight arms to the sides, palms up (Fig. 62, b, c). Breathe freely. Repeat 2-3 times.

Exercise 17

Starting position- standing, leaning on the back of the chair with your hands (take your head back, legs together).

Strongly press the brushes on the back of the chair, straining the muscles of the legs and body for 8 seconds; Relax with your hands down. Breathe freely.

Repeat the exercise 2-3 times.

Exercise 18

Starting position- standing.

Take a deep breath for 4 steps, hold your breath for 8 steps, exhale for 6 steps. For 2-3 steps - a pause on the exhale.

Repeat the exercise at a slow pace 2-3 times.

FINAL PART

Exercise 19

Starting position- sitting.

Press the hands to the shoulders (Fig. 63) and rotate the shoulder joints forward and backward. Repeat the exercise at an average pace 3-4 times in each direction.

Exercise 20

Starting position- too.

Squeeze and unclench your fingers while raising and lowering your feet. Repeat the exercise at an average pace 6-8 times.

Exercise 21

Starting position- too.

Put your hands to your shoulders, then raise your arms up; return the hands to the shoulders, lower the arms and relax. Perform the exercise at an average pace, breathe voluntarily. Repeat 2-3 times.

Exercise 22

Starting position- the same, the hands lie on the hips.

Turn your hands palms up and inhale, then palms down, relax and exhale. Repeat at a slow pace 4 times.

Exercise 23

Starting position- too.

Close your eyes and relax completely. Breathe calmly for 30-40 seconds.

Complex 2

INTRODUCTION

Exercise 1

Starting position- standing.

Perform walking (on toes, heels, cross step) simultaneously with arm movements: jerks with arms bent at the elbows, spreading the arms to the sides, rotation in the shoulder joints forward, rotation of the fists. Breathing is arbitrary.

Repeat for 3-6 minutes.

Exercise 2

Starting position- too.

Perform walking with simultaneous breathing exercises: inhale for 6 steps, hold your breath for 12 steps, exhale for 8 steps. After each cycle, 2-3 deep breaths and exhalations. Do the exercise for 3-4 minutes.

Exercise 3

Starting position- too.

Raise your right hand up, lower your left hand down. Perform jerks with your hands back (Fig. 64). Change hands and repeat the jerks. Perform at an average pace, breathe voluntarily. Repeat the exercise 2-5 times.

Exercise 4

Starting position Same, hands down.

Raise your hands up and inhale, sit down, stretch your arms forward (Fig. 65) and exhale. Repeat at an average pace 2-5 times.

Exercise 5

Starting position- too.

Take your hands to the left, put your right foot to the side on the toe.

Perform swings to the right with your hands and at the same time swing to the left with your right foot (Fig. 66), return to the starting position. Repeat at a fast pace 4-5 times with each leg.

Exercise 6

Starting position- standing, hands down.

Diaphragmatic breathing: inhale - 6 s, exhale - 8 s. The pace is average. Repeat 2-5 times.

MAIN PART

Exercise 7

Starting position

Raise the stick up (Fig. 67) and inhale, return to the starting position - exhale. Repeat 2-5 times at a medium pace.

Exercise 8

Starting position

Turn your torso and head to the right (Fig. 68) and return to the starting position. Perform the movement to the other side. Repeat at an average pace 3-4 times in each direction.

Exercise 9

Starting position- standing, hands with a gymnastic stick below.

Raise the stick up and inhale, hold your breath for 8 seconds, simultaneously perform 2 tilts to the right (left) (Fig. 69), then exhale sharply. Repeat 2-3 times, taking a deep breath after each exercise.

Exercise 10

Starting position- standing, arms with a gymnastic stick stretched forward.

Perform alternate swings with your legs so as to touch the feet of the stick (Fig. 70). Repeat the exercise at a fast pace 3-5 times with each leg.

Exercise 11

Starting position- standing, hands with a gymnastic stick at the level of the abdomen.

Take a deep diaphragmatic breath, sticking out the abdominal wall forward - inhale, press the stick and retract the abdominal wall - exhale. Repeat 2-3 times at a slow pace.

Exercise 12

Starting position- standing, arms with a gymnastic stick stretched forward.

Do three springy squats (Fig. 71) and return to the starting position. Repeat 3-4 times at a fast pace.

Exercise 13

Starting position- on my knees.

Raise the stick up (Fig. 72, a) and take a deep breath - 6 s, hold your breath - 12 s, exhale sharply and sit on your heels (Fig. 72, b). Repeat 2-3 times at a slow pace.

Exercise 14

Starting position- Lying on your back.

Put a stick nearby; raise your hands up - inhale, hold your breath for 8 seconds, while pressing your knee (first left, then right) to your stomach, return to the starting position. Repeat 1-2 times with each leg, after each inhalation and exhalation 3-4 times.

Exercise 15

Starting position- too.

Take your feet alternately, sliding them along the carpet. Repeat 3-4 times at a medium pace. Breathing is arbitrary.

Exercise 16

Starting position- lying down, arms spread out to the sides. Bend your knees (Fig. 73, a). Inhale, lower your bent knees to the right to the floor (Fig. 73, b) and exhale, return to the starting position - inhale, lower your knees to the left - exhale. Repeat 3-4 times at a medium pace.

Exercise 17

Starting position- lying on your back, hands under your head.

Raise your torso up 15–20 cm from the floor (Fig. 74), return to the starting position. Breathing is arbitrary. Repeat 2-3 times at a medium pace.

Exercise 18 Starting position- too.

Raise your legs (Fig. 75, a), bend them at the knees (Fig. 75, b) straighten and lower. Repeat 3-4 times at a medium pace.

Exercise 19

Starting position- Lying on your side.

Take your leg to the side and perform swing movements back and forth with it; repeat lying on the other side. Do the exercise 3-4 times, the pace is medium.

Exercise 20

Starting position- Lying on your back.

Raise your hands up (Fig. 76, a) and inhale, lower your elbows down (Fig. 76, b) relaxing your hands, exhale. Repeat 4-5 times at a slow pace.

Exercise 21

Starting position- lying on the stomach, hands under the chest.

While inhaling, lift your shoulders up, straightening your arms, and bend (Fig. 77). Return to the starting position, exhale and relax for 1-2 seconds. Repeat 3-4 times at a medium pace.

Exercise 22

Starting position- standing on all fours.

Take the right (left) leg up (Fig. 78), while bending, return to the starting position. Breathing is arbitrary. Repeat 3-4 times with each leg at a moderate pace.

Exercise 23

Starting position- too.

Slide your right knee across the carpet so that it touches your forehead (Fig. 79). Return to starting position. Repeat at an average pace 3-4 times with each leg.

Exercise 24

Starting position- too.

Take the straight right leg to the side and lift it up, look at the toe. Return to starting position. Breathing is arbitrary. Repeat at an average pace 4-5 times with each leg.

Exercise 25

Starting position- kneeling, hands with a gymnastic stick lowered down.

Raise the stick up and inhale, return to the starting position - exhale. Repeat slowly 3-4 times.

Exercise 26 (group)

Starting position- standing.

Stand in a circle and, on command, pass the ball to the one on the left. Do the same to the right. Repeat at a fast pace 3-4 times.

Exercise 27 (group)

Starting position- too.

Pass the ball to the right, hitting it on the floor. Repeat the same on the other side. Perform the exercise at a fast pace 3-4 times.

Exercise 28

Starting position- standing, feet shoulder-width apart, gymnastic stick perpendicular to the floor.

Bend the left leg at the knee and return to the starting position, bend the right leg - the starting position. Repeat at an average pace 3-4 times.

Exercise 29

Starting position- too.

Raise the ball up and inhale, lower - exhale. Repeat at a slow pace 2-3 times.

Therapeutic movements for gastritis with normal and high acidity

The main task of this complex is to reduce the secretory and motor activity of the stomach and at the same time increase its blood supply.

For this, monotonous movements are assigned, performed at a slow pace.

Exercises are designed mainly for large and medium muscle groups. Their regular implementation contributes to the release of energy necessary for the restoration of damaged cells.

Gymnastics should be done immediately before eating or immediately after taking it. The pulse during classes should not exceed 110-120 beats per minute.

The following complex should be performed outside the stage of exacerbation.

Exercise 1

Starting position- standing, feet shoulder-width apart, arms lowered.

Move your head up and down, left and right. Repeat 10 times.

Exercise 2

Starting position- too.

Stretch your arms forward and rotate your brushes - clockwise and counterclockwise. Repeat 10 times.

Exercise 3

Starting position- too.

Raise your arms to your shoulders, clenching your hands into a fist. Extend your arms up one by one. Repeat 10 times with each hand.

Exercise 4

Starting position- too.

Stretch your arms forward, then spread your slightly relaxed arms to the sides while inhaling. Return your arms to a position in front of you, slightly crossing them, - exhale. Repeat 10 times.

Exercise 5

Starting position- too.

Put your hands on your belt. Take your right leg to the side, return to the starting position. Repeat the same with your left foot. Perform 10 times with each leg.

Exercise 6

Starting position- too.

Perform the previous exercise, but place your arms bent at the elbows behind your head. Taking your leg to the side, bend your torso back as you inhale. As you exhale, return to the starting position. Repeat 7 times.

Exercise 7

Starting position- sitting on the floor, feet shoulder-width apart, hands on the belt.

As you inhale, tilt your torso to the left while moving your right arm to the right and up. As you exhale, return to the starting position.

Tilt to the right, raising your left hand. Repeat 8 times for each hand.

Exercise 8

Starting position- lying down.

With a sliding motion, without lifting off the floor, pull your right leg bent at the knee towards you. Return to starting position.

Do the same with your left foot. Repeat 10 times for each leg.

Exercise 9

Perform the previous exercise, but at the same time with both legs. Repeat 7 times.

Exercise 10

Starting position- too.

Bend both legs at the knees and, without taking your feet off the floor, tilt them to the right. Return to starting position. Do the same to the left. Repeat 10 times on each side.

Exercise 11

Starting position- too.

Straighten your arms up, then take your right hand to the right and put it on the floor, while turning the body slightly to the right (Fig. 80). Return to starting position. Repeat the same for the left hand. Do 8 times for each hand.

Exercise 12

Starting position- lying down.

Raise your right hand up, at the same time bend your left leg at the knee (Fig. 81), sliding your foot along the floor - inhale. As you exhale, return to the starting position. Repeat 8 times for each leg.

Exercise 13

Starting position- lying down.

Bend your elbows with support on them, bend your legs at the knees, leaning on your feet (Fig. 82). Relax and drop your right, then your left hand. Then relax and straighten both legs alternately at the knee. Repeat 6 times.

Exercise 14

Starting position- lying on the left side, the left arm is straightened, the left leg is bent. Raise your right hand - inhale. Bend your right leg and, clasping your knee with your right hand, press it to your chest - exhale. Repeat 8 times.

Exercise 15

Starting position- too.

Raise your right arm and right leg at the same time (Fig. 83, a)- breath. Bend your leg and arm, pull your knee to your stomach (Fig. 83, b) while tilting your head, exhale. Repeat 6 times.

Exercise 16

Starting position- standing on all fours.

Take the straight left hand to the side and up. Take a breath. Return to the starting position - exhale. Repeat 10 times for each hand.

Exercise 17

Starting position- standing.

Raise your arms up, then relax your hands, forearms, shoulders in succession, drop your arms down along your torso. Tilt your head and shoulders slightly forward and swing your relaxed arms. Repeat 8 times.

Exercise 18

Starting position- standing, feet shoulder-width apart.

Transfer the weight of the body to the right leg, lift the left, shake slightly and relax. Repeat 8 times for each leg.

Exercise 19

Starting position- too.

Lean forward slightly, relax your shoulders, forearms and hands, and swing your relaxed arms to the right and left for 1 minute.

Therapeutic movements for gastritis with low acidity

The complex of therapeutic movements in this type of gastritis is aimed at improving the blood supply to the stomach, increasing the production of hydrochloric acid and enzymes. Breathing exercises contribute to a change in intra-abdominal pressure, which has a beneficial effect on the vessels of the stomach.

Abdominal exercises also improve the blood supply to the stomach, while tightening the abdominal muscles and making the figure slimmer.

The load during exercise therapy should be increased gradually, commensurate it with your own well-being.

In the acute period of gastritis, therapeutic exercises should be performed in the initial position lying on the back, reclining or sitting. You should also avoid sudden movements.

In the absence of pain, the initial position of the exercises can be lying down and standing, and 1.5–2 months after the exacerbation of the disease, you can practice lying on your stomach.

Exercise 1

Starting position- standing, feet shoulder-width apart, arms lowered.

Tilt your head up and down and turn your head left and right. Repeat 10 times.

Exercise 2

Starting position- too.

Stretch your arms out in front of you and rotate your wrists clockwise and counterclockwise. Repeat 10 times.

Exercise 3

Starting position- too.

Slowly raise your arms up to the sides and inhale. Lower your arms through the sides down - exhale. Repeat 8 times.

Exercise 4

Starting position- standing, legs slightly wider than shoulders, hands on the belt.

Take your hands to the sides, then lift up and at the same time bend back in the chest. Take a deep breath. Lean forward and, moving your elbows forward, slowly exhale. Return to starting position and pause. Repeat 8 times.

Exercise 5

Starting position- standing, arms lowered along the body.

Raise your right leg, bending it at the knee and lifting your heel off the floor. Repeat the movement with your left foot. Perform alternately 10 times with each leg.

Exercise 6

Starting position- standing.

Rise alternately on your heels and on your toes. Repeat 15 times.

Exercise 7

Starting position- sitting on a chair, knees bent, feet on the floor, hands on the belt.

Perform body tilts left and right 7 times in each direction.

Exercise 8

Starting position- Sitting on a chair.

Simulate walking in place, raising your knees high, for 30 seconds.

Exercise 9

Starting position- lying on your back, hands on the belt.

Inhale, raise your head and shoulders and look at your socks - exhale. Return to the starting position - inhale. Repeat 7 times.

Exercise 10

Starting position- too.

Raise your right hand up, at the same time bend your left leg, sliding your foot along the floor - inhale. Return to the starting position - exhale. Repeat for each hand 10 times.

Exercise 11

Starting position- Lying on your back.

Raise the straightened right leg - inhale, lower - exhale. Repeat the same with your left foot. Perform alternately 8 times for each leg.

Exercise 12

Perform the previous exercise by slightly raising your torso and leaning on your elbows.

Exercise 13

Starting position

Perform the movements as if riding a bicycle for about 1 minute.

Exercise 14

Starting position- lying on your back, arms stretched up in front of the chest.

Take your hands to the sides, put them on the floor - inhale. Return to the starting position - exhale. Repeat 8 times.

Exercise 15

Starting position- lying on the left side, the left arm is straightened, the left leg is bent.

Raise your right hand up - inhale. Bend the right leg and press the knee to the chest with the right hand - exhale. Repeat 8 times.

Exercise 16

Starting position- too.

Raise your right arm and right leg at the same time - inhale. Bend your arm and leg, pulling your knee to your stomach and tilting your head - exhale. Repeat 6 times.

Exercise 17

Starting position- standing on all fours.

Raise your head and inhale. Move the right leg forward, sliding the foot along the floor, to the point between the hands - exhale. Return to starting position. Repeat the same with the other leg. Perform 7 times with each leg.

Exercise 18

Starting position- too.

As you inhale, raise your straight left arm to the side and up. Return to the starting position - exhale. Repeat 7 times for each hand.

Exercise 19

Starting position- standing on all fours. Take a breath. Raise your pelvis by bending your knees and tilting your head - exhale. Repeat 10 times.

Exercise 20

Starting position- too.

As you inhale, lower your head and arch your back in an arc in the lumbar region. Raise your head, arch your back - exhale. Repeat 8 times.

Therapeutic movements to prevent the formation of a hernia and strengthen the abdominal muscles

Weakness and decreased tone of the abdominal muscles is the most common cause of hernias.

At stretched muscles In the abdomen, the natural elastic protection for the internal organs is weakened and at times of great tension, when lifting weights or coughing heavily, protrusion of the internal organs may occur.

In addition, with flaccid muscles, intestinal motility worsens, which leads to constipation, the abdominal organs are displaced, and fatty deposits easily appear.

The abdominal muscles weaken due to a sedentary lifestyle, obesity, various diseases or anatomical features of the body.

The best way to restore them is therapeutic exercises. With its help, you can not only strengthen the abdominal press, but also get rid of the so-called tummy. Below is a set of exercises that is recommended for weakening the muscle tone of the abdominal and pelvic floor. It is intended for those who, by the nature of their activities, are limited in their movements.

The following exercises are associated with a rather large physical load, so at first they can be performed selectively or reduce the number of repetitions.

Exercise 1

Starting position- Lying on your back.

Put your feet shoulder-width apart, put one hand on your chest, the other on your stomach. When inhaling, stick out your stomach, when you exhale, lower it.

Repeat 2-4 times at a slow pace.

Exercise 2

Starting position- the same, hands on the belt. Bend your right leg and touch the sole of your left thigh with the sole. Repeat the same with your left foot. Breathing is arbitrary.

Perform the exercise at an average pace 6-10 times with each leg.

Exercise 3

Starting position- the same, the legs are bent at the knee and hip joints, the heels are together and pressed to the buttocks, the arms are extended along the body (Fig. 84, a).

Spread and connect your knees (Fig. 84, b). Breathing is arbitrary. Repeat the exercise at a slow pace 6-10 times.

Exercise 4

Starting position- the same, hands behind the head.

Tilt your legs to the left, trying to touch the floor with your left knee (Fig. 85), then do the same to the right. Repeat non-stop without turning your head and shoulder girdle. Breathing is arbitrary. Perform the exercise at an average pace 6-10 times in each direction.

Exercise 5

Starting position- the same, straightened legs crossed.

Leaning on your arms bent at the elbows, lift the pelvis up while pulling in the anus. Return to the starting position by relaxing your buttocks. Breathing is free. Repeat at an average pace 6-10 times.

Exercise 6

Starting position- the same, legs shoulder-width apart, arms along the body. Pull the right leg and pelvis up, at the same time extend the left leg, pulling in the perineum (do not raise the legs). The pace is slow. Breathing is arbitrary. Repeat 6-10 times, changing the position of the legs.

Exercise 7

Starting position- the same, legs together, hands on the belt.

Bend your knees and hips and spread them wide apart so that the soles touch each other. Return to starting position. Breathing is arbitrary. Repeat at an average pace 6-10 times.

Exercise 8

Starting position- the same, the legs are bent at the knees and hip joints and pulled up to the buttocks.

Pull the right and left legs alternately to the stomach (Fig. 86), trying to touch the chest with the knee. Breathing is arbitrary. Repeat at an average pace 6-8 times.

Exercise 9

Starting position- the same, the legs are bent at the knees, the feet rest on the floor, the arms are extended along the body.

Raise your pelvis using your feet, shoulders, and head, and pull your perineum and anus in at the same time. Lower your pelvis and relax. Breathing is arbitrary. Repeat the exercise 6-10 times.

Exercise 10

Starting position- the same, legs straightened, hands on the belt.

Bend the right leg at the knee and hip joint and perform circular movements with it clockwise and counterclockwise; return to starting position. Do the same with your left foot. Breathing is arbitrary. Repeat the exercise at an average pace 4 times with each leg.

Exercise 11

Starting position- the same, feet shoulder-width apart, hands behind the head.

Raise the outstretched right leg up and take it to the side; return to starting position. Do the same with your left foot. Breathing is arbitrary. Repeat the exercise at an average pace 4-10 times with each leg.

Exercise 12

Starting position Same, legs together.

Bend and straighten the right and left legs alternately, as when riding a bicycle (Fig. 87). Breathing is arbitrary. Perform for 1 minute at a slow pace.

Exercise 13

Starting position– sitting, hands on hips.

Lean forward, sliding your hands along the front surface of the legs to the socks (Fig. 88), - exhale; return to the starting position - inhale. Repeat at a slow pace 2-4 times, trying to raise your chin when tilting.

Exercise 14

Starting position- the same, arms crossed on the chest, back straight (Fig. 89, a).

Turn your torso to the left while straightening your left arm (Fig. 89, b); return to starting position. Repeat the same on the other side. Breathing is arbitrary. Perform at an average pace 4-10 times in each direction.

Exercise 15

Starting position- the same, arms extended forward.

Turn your torso to the left and touch the floor behind your buttocks with your hands (Fig. 90). Return to starting position. Do the same with the right turn. Breathing is arbitrary. Perform at an average pace 4-10 times in each direction.

Exercise 16

Starting position- standing on all fours (socks on your feet), head raised.

Pull in the anus and perineum while tensing the muscles of the buttocks; relax. Breathing is arbitrary. Repeat at a slow pace 4-6 times.

Exercise 17

Starting position- too.

Reach the elbow of the left hand with the knee of the right leg; return to starting position. Now with the knee of the left leg, reach the right elbow. Breathing is arbitrary. Repeat at an average pace 6-10 times.

Exercise 18

Starting position- too.

Sit on your heels and straighten your torso; raise your hands up and inhale; return to the starting position - exhale. Repeat at a slow pace 2-4 times.

Exercise 19

Starting position- too.

Perform "walking" on all fours for 0.5-1 min. The pace is average. Breathing is arbitrary.

Exercise 20

Starting position- standing, feet shoulder-width apart, hands on the belt.

Pull in the perineum and at the same time pull the right leg up along with the pelvis. Don't bend your knee. Return to starting position. Do the same with your left foot. Breathing is arbitrary. Repeat at a slow pace 6-10 times with each leg.

Exercise 21

Starting position- too.

Raise your straight right leg forward and circle it clockwise and counterclockwise (4 times in each direction). Return to starting position. Do the same with your left foot. Breathing is arbitrary. Repeat the exercise at a slow pace.

Exercise 22

Starting position- the same, legs wider than shoulders, arms raised up.

Squat low, spreading your knees wide (Fig. 91), and exhale. Return to the starting position - inhale. Repeat at a slow pace 4-6 times.

Exercise 23

Starting position- the same, feet shoulder-width apart, hands on the belt.

Bend the right leg at the knee, transferring the weight of the body to it (Fig. 92). Return to starting position. Do the same by bending your left leg. Breathing is arbitrary. Repeat at an average pace 6-10 times with each leg.

Exercise 24

Walk for 0.5–1 min on your toes, raising your knees high. The pace is average. Breathing is arbitrary.

Exercise 25

Perform walking with a cross step for 0.5–1 min. The pace is average. Breathing is arbitrary.

Exercise 26

Walk with small hops at each step for 0.5–1 min. The pace is average. Breathing is arbitrary.

Exercise 27

Walk at a normal pace at an average pace for 1-2 minutes. Breathing is arbitrary.

Therapeutic movements for constipation

There can be several reasons for disruption of the intestines: a decrease in the secretory function of the stomach, a deterioration in intestinal motility, and improper regulation by the nervous system. Therefore, in the treatment of constipation, it is necessary to influence not only the diseased organ, but the whole organism as a whole. This problem can be solved by therapeutic exercises: it has a positive effect on the neuropsychic sphere; improves the activity of the cardiovascular system, including blood circulation in the abdominal cavity and small pelvis; prevents the formation of adhesions and congestion, strengthens the abdominal muscles and enhances peristalsis of the gastrointestinal tract when it is weakened; improves respiratory function (especially diaphragmatic), which is of great importance for the excitation of peristalsis.

Of decisive importance in the treatment of constipation is the fight against hypodynamia, therefore, in this disease, active walking or running, self-massage of the abdomen, morning hygiene exercises, followed by wiping with cool water or a shower, and exercises that increase intestinal tone are shown.

Below are three sets of exercises for the prevention and treatment of constipation.

The first one was developed by E. S. Baradacheva. It is recommended to perform it in the morning on an empty stomach (after drinking a glass of cold boiled water) or 2 hours after eating in a well-ventilated room.

Complex of E. S. Baradacheva

Exercise 1

Starting position- standing, hands on the belt or on the back of the head. Perform circular motions of the pelvis. Do 10-20 rotations in each direction.

Exercise 2

Starting position- lying on your back, legs and arms extended, muscles relaxed.

Breathing is free. Push your belly out as much as you can while inhaling. Repeat 9-12 times. Take small rest breaks every 3-4 movements.

Exercise 3

The starting position is the same.

While exhaling, draw in the stomach, then push it out with a push. Do 30-40 of these movements at a fast pace, then rest a bit. Breathing is arbitrary. Perform the exercise for no more than 1.5 minutes.

Exercise 4

Starting position- too.

Spread your arms to the sides or lift up - inhale. Grasp the knee of the right bent leg and pull it to the stomach - exhale. Repeat 3 times with each leg alternately.

Exercise 5

Starting position- too.

Bend your knees, arms at your elbows. Leaning on the feet and elbows, raise the pelvis as high as possible - inhale. Return to the starting position - exhale. Repeat at a slow pace 3-4 times.

Exercise 6

Starting position- too.

Put your hands under your head, spread your knees of bent legs wide apart - inhale, connect your knees - exhale. Repeat 3-4 times.

Exercise 7

Starting position- too.

Bend your knees and tilt your legs to the sides: tilt to the left - exhale, starting position - inhale. Repeat 3 times on each side.

Exercise 8

Starting position- too.

Bend your knees and do motions that mimic cycling. Breathing is arbitrary. Do 10-15 leg movements.

Exercise 9

Starting position- standing on all fours.

Raise your right straight leg back, head up, bend - inhale. Return to the starting position - exhale. Repeat 3 times with right and left foot.

Exercise 10

Starting position- on my knees.

Lean on straight arms and sit to the left of the hands - exhale. Return to the starting position - inhale. Sit on the right - exhale. Repeat 3 times on both sides.

A set of exercises for spastic constipation

Exercise 1

Starting position- standing, hands on the belt, feet shoulder-width apart.

Tilt your body to the right, then to the left. Breathing is arbitrary. Repeat at an average pace 4-5 times in each direction.

Exercise 2

Starting position- too.

Perform circular rotations of the body with a maximum amplitude of movement in one direction or the other. Breathing is arbitrary. Repeat at an average pace 3-4 times in each direction.

Exercise 3

Starting position- standing, hands on the belt, legs together. Do 6-8 squats on your toes at an average pace. Keep your back straight. Don't hold your breath.

Exercise 4

Starting position- lying on your back, arms along the body, legs together.

Bend your right leg at the knee and pull it towards your chest. Return to starting position. Do the same with the other leg. Repeat 3-6 times for each leg. The pace is slow. Breathing is free.

Exercise 5

Starting position- lying on your back, arms along the body, legs bent at the knees.

While inhaling, spread your knees to the sides as much as possible, while exhaling, return to the starting position. Repeat at an average pace 4-6 times.

Exercise 6

Starting position- lying on your back, arms bent at the elbows, legs - at the knee joints.

Raise the pelvis, leaning on the head, shoulder blades, elbows and feet - inhale. Return to the starting position - exhale. Repeat at an average pace 4-6 times.

Exercise 7

Starting position- standing on all fours.

Raise your right leg back and up - inhale. Return to the starting position - exhale. Repeat at an average pace 3-4 times with each leg.

A set of exercises for atonic constipation

Exercise 1

Starting position- sitting on the floor, resting your hands on the floor behind your back.

Raise straight legs up (Fig. 93) - exhale. Return to the starting position - inhale. Repeat at an average pace 5-10 times.

Exercise 2

Starting position- too.

Lift up the pelvis, leaning on the palms and feet (Fig. 94). Return to the starting position - exhale. Repeat 4-8 times.

Exercise 3

Starting position- lying on the floor, arms along the body, legs straight.

Move your feet to mimic cycling. Don't hold your breath. Perform at an average pace for 1-2 minutes.

At the same time, spread your arms in position 5–7 s. 3-7 times.

Exercise 4

Starting position- too.

Take a breath. Move without the help of hands to a sitting position - exhale. Return to the starting position - inhale. Repeat at an average pace 3-8 times.

Exercise 5

Starting position- too.

Raise straight legs up (lift angle no more than 45) - exhale. Return to the starting position - inhale. Repeat at an average pace 6-10 times.

Exercise 6

Starting position- too.

Make a “birch” stand on the shoulder blades (Fig. 95). Repeat at a slow pace 4-6 times. Don't hold your breath.

Exercise 7

Starting position- too.

At the same time, lift straight legs and torso up, spread your arms to the sides. Try to stay in this position for 5-7 seconds. Return to starting position. Repeat 3-7 times.

Therapeutic movements for hemorrhoids

The development of hemorrhoids is caused by a lack of dietary fiber, constipation and a long stay in a sitting position, when the muscles of the perineum are relaxed and there is no natural support for the anal ridges.

Hemorrhoids can also be caused by physical exertion associated with an increase in intra-abdominal pressure, such as lifting weights, as well as obesity, frequent use of alcoholic beverages and spicy, spicy foods, prolonged exposure to heat (bath, hot bath), prolonged diarrhea.

A set of exercises for hemorrhoids is aimed at strengthening the abdominal muscles, buttocks and perineum, which helps to optimize blood flow in the anorectal region, stimulates the intestines, and promotes the release of gases.

Perform exercises should be within 10-15 minutes 2-3 times a day. In addition to exercises, long walks in the fresh air are shown.

A set of exercises is also useful for the prevention of hemorrhoids, especially for those who lead a sedentary lifestyle.

Attention! With hemorrhoids, exercises are indicated only outside the exacerbation.

Exercise 1

Starting position- standing, legs crossed. Rhythmically tighten the muscles of the buttocks and anus. Repeat 10 times.

Exercise 2

Starting position- sitting on a chair, the back is straight, the body is slightly tilted forward.

Rhythmically tighten the muscles of the anus. Repeat 10 times. The seat of the chair must be sufficiently rigid.

Exercise 3

Starting position- lying on your back, legs bent at the knees, resting on the feet and spaced shoulder-width apart.

Leaning on the feet and shoulder girdle, tear off the floor and raise the pelvis. Repeat 10 times.

Exercise 4

Starting position- Lying on your back.

Alternately raise straight legs. Repeat 10 times.

Exercise 5

Starting position- lying on your back with straight legs raised.

Perform the exercise "scissors": spread your legs apart, then bring them together and cross them (Fig. 96). Repeat 10 times.

Exercise 6

Starting position- too.

Perform foot movements that mimic cycling. Repeat 10 times.

Exercise 7

Starting position- lying on your back, legs straightened.

Bend your knees, then pull them up to your stomach and press firmly; return to starting position. Repeat 10 times.

Exercise 8

Starting position- Lying face down. With an emphasis on the knees, palms and elbows, alternately turn the pelvis in one direction and the other. Repeat 10 times.

Liver

Therapeutic movements for liver diseases

In various liver diseases (cholelithiasis, chronic forms of cholecystitis and biliary dyskinesia), one of the main problems is insufficient emptying of the gallbladder. Stagnation of bile is largely promoted by a sedentary lifestyle and weakness of the abdominal muscles. This problem helps to solve therapeutic exercises for the liver. It not only eliminates bile stagnation, but also improves the metabolic processes in the liver, restores the functional state of the nervous and cardiovascular systems, and normalizes the activity of the gastrointestinal tract.

Therapeutic exercises help relieve spasmodic phenomena in the gallbladder and ducts; increase the mobility of the diaphragm - the main regulator of intra-abdominal pressure, improve blood circulation in the liver and other organs of the abdominal cavity; strengthen the abdominal press so that it better holds the abdominal organs in a normal position.

Before you start performing therapeutic exercises for the liver, you need to get advice from your doctor, who will help you adjust the load, based on the severity of the disease and the general condition of the body. However, it should be borne in mind that the period of exacerbation of cholecystitis or cholelithiasis is considered an absolute contraindication to its use. In case of high temperature, severe pain and increased ESR, it should also be abandoned.

Exercise 1

Starting position- Lying on your back. Put your hands on your stomach. When inhaling, stick out your stomach, when you exhale, lower it.

Exercise 2

Starting position- the same, arms along the body.

Bend, then straighten your left leg without lifting your heel off the mat. Repeat the same for the right leg. Breathing is arbitrary.

Exercise 3

Starting position- the same, arms along the body. Place your hands on your shoulders. Straighten your arms in front of you - inhale, return to your shoulders again - exhale.

Exercise 4

Starting position

Inhale, then straighten one leg up - exhale. Return to the starting position - inhale. Do the same with the other leg.

Exercise 5

Starting position- the same, the legs are bent at the knees. Lower your legs to one side, then to the other side. Breathing is arbitrary.

Exercise 6

Starting position- the same, the legs are bent at the knees. Take a breath. Pull the knee to the chest - exhale. Extend your leg - inhale. Do the same with the other leg.

Exercise 7

Starting position- the same, the legs are bent at the knees.

Straighten your arms behind your head - inhale. Raise your straight leg and stretch your hands to her toe - exhale. Lower your leg - inhale. Do the same with the other leg.

Exercise 8

Starting position- the same, the legs are straightened. Raise your arms up and inhale, bend your legs, wrap your arms around them and raise your head - exhale.

Exercise 9

Starting position- Lying on your side.

One hand is under the head, the other is on the stomach, inhale - the stomach protrudes, exhale - lowers.

Exercise 10

Starting position- Lying on your side, legs bent.

Put one hand under your head, pull the other forward. Straighten your leg back - inhale, pull it to your chest - exhale. At first, the knee may slide on the mat.

Exercise 11

Starting position- Lying on your side.

Raise your leg and arm - inhale, lower - exhale. Turn to the other side and follow the same movements.

Exercise 12

Starting position- too.

Take your leg back - inhale, forward - exhale. Perform the same movements while lying on the other side.

Exercise 13

Starting position- too.

Breathe in by sticking out your belly. Exhale by drawing in your stomach.

Exercise 14

Starting position- too.

Squatting on your heels, get on all fours. Return to starting position. Breathing is arbitrary.

Exercise 15

Starting position- standing on all fours. Raise your leg - inhale, pull your knee to your chest - exhale. Do the same with the other leg.

Exercise 16

Starting position- too.

Take a breath. Straighten your legs and lift your pelvis, leaning on your hands and socks - exhale.

Return to the starting position - inhale.

Exercise 17

Starting position- too.

Inhale as you push your belly out and exhale as you pull in your belly.

Exercise 18

Starting position- standing.

Walk for 30 seconds with your legs high. Breathing is arbitrary.

Exercise 19

Starting position- too.

Stretch your arms up - inhale, lean forward, touching the floor with your hands - exhale.

Exercise 20

Starting position- standing, hands on the belt.

Rise on your toes - inhale, lunge, putting your foot back on the toe, - exhale. The toe slides across the floor. Do the same with the other leg.

Exercise 21

Starting position- too.

Perform leg swings back and forth. Breathing is arbitrary. Do the same with the other leg.

Exercise therapy for prolapse of the pelvic organs does not allow for a complete recovery, but the implementation of specially selected exercises helps to stop the progress of the pathology, prevent the development of complications, and strengthen the tone of the muscles of the vagina, abdominals, and small pelvis. Regular exercise contributes to the normalization of intraperitoneal pressure and bowel function.

Physical activity can be used to strengthen the immune system, normalize the endocrine system, speed up metabolism and remove toxins from cells.

Indications and contraindications for pelvic floor muscle training

Therapeutic gymnastics for the small pelvis during prolapse of the uterus for prophylactic purposes is indicated for women over fifty years of age, mothers of many children with perineal injuries. For therapeutic purposes, exercise therapy is necessarily included in the therapeutic regimen for the treatment of prolapse of the first and second stages.

Before starting the course, you should consult with your doctor. There are cases when the use of strengthening gymnastics becomes unacceptable. These situations include:

• The development of acute inflammatory processes. Any physical education helps to improve blood circulation and the spread of infection throughout all internal systems.
• The presence of a history of diseases of the cardiovascular system. In this case, even the most insignificant load can cause an attack of heart failure.
• Prolapse of the pelvic organs outside the vagina. A careless sudden movement will certainly increase the symptoms and cause pinching of the prolapsed organ.
• The presence of a benign or malignant tumor. Increased blood circulation nourishes the tissues of the tumors, so they grow rapidly.
• An operation involving the opening of the abdominal wall. The use of physiotherapy exercises in this case becomes possible only after the complete restoration of damaged tissues.

If there are no contraindications, you can proceed to the implementation of the first part of the treatment. Doctors recommend emptying the bladder before physical education, watching a video in advance in which professional athletes show how to do this or that exercise correctly. This will increase the effectiveness of the treatment. It is better to do it in a ventilated room.

Exercise technique

With uterine prolapse, patients are prescribed a set of exercises to strengthen the muscles of the pelvic floor in women, developed by Artabekov. It is suitable for young and old, its implementation activates the muscular skeleton of the abdominal cavity and pelvic floor.

One part is performed in a sitting position.

1. We sit down straight, press our knees to our chest, wrap our arms around our legs and lean back. We depict a float. We roll forward and backward eight times.
2. We sit on the floor, stretch our legs in front of us, fold the torso, take out the feet with our fingers, leave our back straight.
3. We sit on the floor, first we press our knees to the chest, then we try to put them on one side, touching the crotch with our heels. We bend down in the opposite direction and wrap our hands around the feet. We look at the same time strictly in front of us.

The second part is performed in a standing position.

1. We walk in a circle for three minutes: first we raise our hips high, then we walk on our toes, on our heels.
2. We take a chair, put one straight leg on its back and linger in this position for 15 seconds.
3. In a standing position, we raise our hands up, at the same time we take one leg back. On the exhale, we return back, then the same with the other leg.
4. We squat and spread our knees to the side.
5. Standing, we perform turns of the body, then we add divorced hands.
6. We tilt the body to the side, let the hands slide along the body.
7. We hold the ball between our legs and walk around the room.

To achieve a therapeutic effect, it is necessary to perform exercises daily with a gradual increase in load. You can do this at home in the morning instead of exercising.

Kegel exercises for uterine prolapse

The basis of the complex, developed by an American professor with German roots Arnold Kegel, includes only eleven exercises. Their implementation does not require a woman sports training, high fitness. It is important to learn how to properly draw in the muscles of the perineum, hold them in this position, and then relax.

Before you start learning the complex, experts recommend getting acquainted with the general principles of Kegel gymnastics. To achieve the effect you need:

• do exercises as often as possible during the day;
• increase the load gradually;
• do not be too zealous, do not change the speed of the exercises;
• always keep even breathing, hold only on exhalation;
• control muscle tension;
• do not strain the abdominal muscles, this organ is involved only in breathing;
• do not strain the muscles of the legs.

Each exercise has its own name. It reflects the principle of reproduction of the necessary action.

Name	What is directed	Starting position	Procedure
Elevator	Strengthening the muscles of the vagina	Lying on your back, legs bent at the knees	Gradually we draw in the muscles of the walls of the vagina, as the elevator cabin rises in the shaft. On each floor we delay the rise - on initial stage for ten seconds, gradually increasing the pauses to thirty. After lifting to the topmost floor, we slowly relax, moving the muscles in a downward direction.
Bag	Perineal muscle training	Standing, feet shoulder-width apart, squat and form an angle of 90 degrees	Having taken the starting position, imagine that between the legs lies a large bag with large handles. We are trying to mentally grab the handles of the bag with the muscles of the vagina and lift it. The back must remain straight.
extrusion	Strengthening the muscles of the perineum	Lying on your back, bend your knees, put your hands on your stomach	We strain, trying to straighten the muscles of the anus and vagina as much as possible outward
Flashing	Recovery of women after childbirth	Lying on your back	Alternately strain the muscles of the anus and vagina
All muscles	Improving muscle tone	In any position	We strain both the muscles of the anus and the muscles of the vagina, hold this position for ten seconds, and then release it. We repeat ten times
SOS	Restoration of muscle tone after childbirth	Lying on your back	We knock morse code - three very fast contractions of the muscles, then three slow relaxations. Repeat ten times without a break
Lighthouse	Strengthening the muscles of the perineum	Lying on your back with legs bent	Do the exercise for a count of up to ten. We spread our legs at once, we strongly press the muscles of the perineum into ourselves, we relax for two, three, four, five, six. At seven, eight, nine we imitate attempts. At ten we return to the starting position

Bridge	Workout posterior muscle uterus		Inhale and raise your back, form a bridge, exhale and lower your back. We perform one approach five times
Applause	Increasing the elasticity of the pelvic muscles	Lying on your back, ankles pressed to the buttocks	Simultaneously clap your hands and squeeze the walls of the vagina
kitty	Pelvic muscles	Pose on all fours, arms outstretched in front of you	We round the back on the exhale, we draw in the stomach, together with the abdominal muscles we pull the muscles of the perineum. Then we exhale, bend the back, stretch and relax the muscles
Butterfly		We sit on the floor, rest our hands behind our backs, bend our legs at the knees and spread them as much as possible to the sides. Feet pressed tightly together	On the inhale we draw in the muscles of the pelvic floor, on the exhale we relax them

Yoga

With uterine prolapse and urinary incontinence, any active dynamic loads are prohibited. There are many of them in yoga classes, so any experimental practice can harm, not help. You can choose a separate course, but it is necessary to exclude from it any jumps, leg throws, deep leverage movements, asanas with hand support, exposed in the abdominal cavity. Standing asanas and balances on one leg are prohibited. The best is to get individual program from a yoga therapist. If there is no such specialist, you should not risk your health.

Pelvic prolapse should be treated on an individual basis, taking into account additional factors associated with the patient's lifestyle. Therefore, only the attending physician should be involved in compiling a complex of therapeutic exercises.

Often painful conditions are the result of congestion in the internal organs. All internal organs require a certain level of dynamics. Additional actions are needed that are not related to the performance of only physiological functions. Our ancestors realized such a need for constant movement. Modern man with his level of hypodynamia is increasingly becoming a victim of soft sofas.

Often, hypodynamic phenomena in the body cannot be removed either by morning running or gymnastics. There is still not enough movement, and in order to play sports or at least increase the number of workouts, there is no time. And the internal organs, which have accumulated a lot of toxins in themselves, can rebel under unsystematic loads. In conditions of hypodynamia, it is especially important to teach the internal organs to work so that they are in good shape.

This is facilitated by special exercises for tension and relaxation of the smooth muscles of the internal organs. Everyone can master them.

The peculiarity of the exercises is that they can be done in any conditions: in the presence of people and alone, at home on the couch and sitting at a meeting. In a word, you can independently rid the internal organs of stagnation.

Tension - relaxation should be performed slowly, smoothly, controlling their states. At the slightest negative sensations, you should immediately stop straining and begin deep relaxation.

Breathing during classes is slow, smooth. It is necessary to link the processes of tension-relaxation with the rhythm of breathing.

If the exercise still provoked a spasm, do not panic. The artificial spasm will stop itself, however, after delivering a few unpleasant minutes. Panic can only make it worse.

To get rid of negative reactions, it is best to stop the spasm with distractions.

For example, when working with the liver, the following technique will help to distract from the unpleasant sensations that have arisen: bend the little finger of the right hand so that its pad touches the base of the finger. Strongly, to the point of pain, press on both sides of the nail and the base of the little finger. Attention will switch to pain, and the spasm will pass.

In no case should you strain and relax the heart and lungs. These are dynamically working organs, and indirect exercises are needed to train them. The heart is endowed with systems of self-regulation and self-healing to a much greater extent than other organs. For its complete recovery, it is important to remove side effects on the vessels, reduce the overall toxic background, and even out the hormonal balance.

For the effectiveness of training, you need to at least have a general idea of ​​\u200b\u200bthe anatomy. Deep knowledge is not required for this, but it is still necessary to understand that the liver is in the right hypochondrium, and the heart beats on the left.

For the first experience, the liver is best suited. This is a large organ located in the right hypochondrium. Inhale, imagining that the inhalation fills the spinal canal. This trick is already familiar to you. Along with filling the spine with energy, it straightens, stretches and tenses. The bone tissue of the vertebrae is filled with tension, it passes to the ribs, spreads over them and fills the median bone of the sternum.

Focus your attention on your lower right ribs. Imagine how a wave of tension from the ribs passes to the liver and fills it. This sensory signal enters the subconscious and from there, in the form of an action program, enters the liver cells. The liver starts to tighten up. This is a very unusual feeling. Don't forget about voltage control!

The tissue of the liver tensed, became tight, dense. You feel her lump in the right hypochondrium. Stop. In order not to cause an uncontrolled spasm, you should not continue.

Now it's time to move on to relaxation. Imagine that a current of fresh air is pouring into the liver from all sides. Help yourself with breathing. Slowly drawing in air through the nose, imagine that it penetrates through the integument of the body into the liver.

The liver tissue will slowly relax, filled with a feeling of freshness, comfort. At first, the cycle of tension - relaxation can not be done more than three times. Gradually increase the number of repetitions to 7-9 times.

Tension-relaxation is in itself a powerful stimulating factor in getting rid of congestion. To increase the effectiveness of the impact, use the mental image of purification. Imagine that tension squeezes darkness and dirt out of the tissue of the organ, and along with relaxation, purity and freshness flow into it.

The training scheme for other internal organs is identical to that proposed for the liver. It includes:

• energy filling of the corresponding sections of the spine and bones adjacent to the organ; their stress;
• transfer of stress from the bones to the internal organ;
• tension of the tissue of the internal organ until a tight, dense lump is felt;
• relaxation of the body;
• after the first cycle of tension-relaxation, all subsequent ones are accompanied by a mental image: tension squeezes out dirt from the organ, and relaxation fills the tissues with purity and freshness.

Following this scheme, you can very quickly (in a matter of days) learn how to strain and relax the tissues of internal organs with volitional impulses. This will help get rid of stagnation, reduce the level of hypodynamia. And with regular training, it will restore organ tissues. Hundreds of practicing people got rid of diseases, restored the efficiency of one or another internal organ.

Yoga is ancient system recovery and self-knowledge. Many modern methods of development and improvement are based on the knowledge of yoga. In this article, I would like to suggest effective exercises, the regular implementation of which ensures the coordinated work of the whole organism and, with constant practice, replaces exercises for the abdominal muscles, many of which are a strong load on the spine.

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These practices are done on an empty stomach, so the morning is the best time to practice, but you can choose another time, provided that the stomach is empty. These are the so-called internal locks - in yoga they are called bandhas (in translation it means “hold”, “restrain”, “bind”). On the physical level there is a soft massage, tone and cleansing of internal organs, stagnant processes of blood and lymph are eliminated, which improves the overall health of the body. At the energy level, bandhas allow you to accumulate and consciously redirect energy within the body. There are four locks in total: three of them are not tied to breathing and have practically no contraindications. The fifth exercise is the same locks, only in dynamics.

Root lock (mula bandha)

To perform this exercise, you need to strongly compress the pelvic area, perineum, anus, as if you are delaying urination. The abdomen and buttocks do not tense up, only internal muscles. The easiest option to create the necessary effort is in the toilet, temporarily delay the process of urination, and you will immediately understand which muscles are included in the work (you don’t need to do this regularly, only in the form of a test). Mula bandha improves blood circulation in the pelvic area, prevents prolapse, incontinence, stagnant processes (which is especially important in our time of a sedentary lifestyle for many).

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There are two modes of root lock execution:

• Dynamic. We strongly compress these muscles, then completely release, but without strain. You can imagine that you raise the elevator to the last floor, then lower it to the first.
• Static. Muscles are compressed and kept in good shape for a certain amount of time. I recommend not only in the morning, but also during the day to practice both options: for example, ten times - dynamics (squeezed and released) and ten accounts - statics (pulled up and held).

The number of approaches depends on motivation, at least five times a day, remember this exercise and perform it in any position of the body - lying, sitting, standing. A great option is to do it in transport, in line, instead of being bored and annoyed. It should be noted that the pelvic floor muscles can be weakened after pregnancy, certain diseases and due to certain physiological conditions. In this case, it is recommended to train lying down, and over time you will feel the strength of these muscles.

In addition to the physiological effect of moola bandha, it increases energy levels and enhances attractiveness.

Neck lock (jalandhara bandha)

It is necessary to pull the chin to the collarbones, stretching the top of the head up. This stabilizes intracranial pressure. This exercise should also be performed if the head is spinning. On an energetic level, this lock helps to cope with stress and anxiety.

Tongue Lock (Nabho Bandha)

Press the tip of the tongue against the upper palate just behind the teeth. This allows you to prevent energy dissipation and work with attention. Practice this lock often throughout the day. Especially if you feel that you can say too much.

Abdominal lock (uddiyana bandha)

This is the fourth lock, which has contraindications - pregnancy, critical days, acute diseases of the abdominal organs - and is performed while holding the breath after exhalation along with the rest of the bandhas.

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Technique. We exhale completely, hold our breath and, without tension of the abdominal muscles, we pull the stomach under the ribs, it turns out to be concave inward, like a deep plate. In this case, the ribs expand, the diaphragm rises, as during inhalation, but no air enters, and due to the vacuum in the abdominal cavity, the abdomen is drawn up and back. Simultaneously with the retraction of the abdomen, we squeeze the muscles of the pelvic floor, press the chin to the collarbones and hold the tip of the tongue in the upper palate. When you want to inhale (breath holding is comfortable), first gently release the stomach, then the chin, and keep the root lock in good shape throughout the entire inhalation.

In this exercise, there is a powerful massage and cleansing of the internal organs, with regular practice, this contributes to weight loss and tone of the abdominal muscles.

Body position options:

• lying on your back (especially if the pelvic floor muscles are still weak and you cannot keep them in good shape while holding your breath and during inspiration);
• On knees;
• sitting (this is the most difficult option, you should move on to it when you have mastered the retraction of the abdomen);
• standing, legs bent, hands resting on the hips.

shutr.bz

Technique. We exhale, hold our breath and tighten the muscles of the pelvic floor, the stomach under the ribs, press the chin to the collarbones, keep the tip of the tongue in the upper sky behind the teeth. When you want to inhale, let go of the stomach, chin, keep the pelvic floor in good shape.

Times:

Thus, the first morning ritual is the inner locks.

Belly wave (agnisara-dhauti)

In fact, these are the same locks, but the abdominal one is performed in dynamics - while holding the breath, we retract the stomach and release it without tension of the abdominal muscles. This creates an even more powerful massage of the internal organs. Contraindications are the same - pregnancy, critical days, acute diseases of the abdominal cavity.

Technique. We exhale completely, hold our breath, tighten the muscles of the pelvic floor, press the chin to the collarbones, the tip of the tongue in the upper palate, pull in the stomach and release a comfortable number of times. When you want to inhale, we fix the last retraction for a second and release the stomach, raise the chin, the root lock remains in good shape during inhalation. The position of the body is similar - lying down, especially if weak muscles pelvic floor, on all fours, sitting (only if the exercises are well mastered), standing with support on the hips.

Times: up to 30 - with a fragile physique, 100 or more - with a normal and dense.

For a better understanding of these techniques, watch this video:

There is another powerful practice, which in yoga is called nauli. It is worth starting it only if the bandhas and the belly wave are well mastered. I will definitely write about this exercise in a separate article. In the meantime, practice your morning health rituals and be happy!

Daria Vladimirovna Nesterova

Gymnastics for internal organs

annotation

"Gymnastics for internal organs" - a book for a wide range of readers. Exercises will help to establish the work of internal organs and body systems, strengthen muscles and blood vessels.

The publisher is not responsible for possible consequences resulting from the use of the information and recommendations of this publication. Any information presented in this book does not replace expert advice.

Introduction

The unique set of exercises described in this book will help to improve the functioning of internal organs, which will serve as a prevention of many diseases. Already after the first workout, a person will feel a surge of strength, an improvement in mood and physical condition. You can perform complexes in any order, both for therapeutic and prophylactic purposes.

The book includes several complexes: therapeutic hatha yoga, aerobics, oriental gymnastics, Japanese gymnastics, Iyengar yoga. The exercises included in these complexes normalize digestion, the functions of the intestines, kidneys, liver, gallbladder, adrenal glands, have a beneficial effect on the cardiovascular, nervous and endocrine systems, have a tonic and stimulating effect on the organs of hearing and vision, increase immunity and body resistance various infectious and viral diseases.

The publication is addressed to a wide range of readers, all exercises are described and illustrated in detail.

Therapeutic hatha yoga

The Hatha Yoga system has a therapeutic effect on the body by stretching the muscles, joints and ligaments. It is a natural method of stimulating the work of internal organs and systems, since harmonious physical activity is the main condition for sufficient activity of the body.

Each group of muscles through the nervous system is connected both with the whole organism and with a certain organ, therefore, with the right influence on the muscles, the corresponding organ can be cured. In order for such an effect to be harmonious, train all the muscles in turn, without exception. This is provided for in a set of relaxation exercises, breathing exercises and basic asanas. Perform all exercises in the order given.

The main condition for performing exercises is compliance with the correct load regimen. Perform each exercise in such a way that it is a pleasure. It is in this mode that the flow of stimulating impulses directed to a particular organ will give the maximum therapeutic effect.

Basic rules for performing therapeutic hatha yoga exercises

In order to maximize the therapeutic effect of the exercises, be sure to follow the rules below.

1. Muscles that are not involved in the exercise, try to relax. The muscles involved in the exercise, also try to relax as much as possible. Remember that if the muscles are tense, they are more difficult to stretch, a tense muscle does not provide the necessary stimulation of the internal organs.

2. Try to stretch your muscles until the process brings pleasant sensations. When this feeling disappears, try to loosen or increase the stretch. If it does not resume, move on to the next exercise.

3. In the first days of classes, the load should be minimal. Increase it as you get used to the exercises.

4. Remember that the main thing when doing exercises is not the end result, but the process, that is, the therapeutic effect.

...

A person performs many elements of hatha yoga daily. For example, stretching, yawning are natural exercises for stretching the muscles of the cheeks, trachea, larynx (yawning), pectoral muscles(sipping).

5. When doing exercises, try to distract yourself from problems, everyday worries and concentrate on the process. You can say the following phrase aloud: “Now I will do therapeutic exercises, I devote this time only to myself, my body, to enjoy. At this time, not a single thought, no matter how important it may seem, can disturb me, I leave all problems for later. My main focus right now is to enjoy stretching.”

6. During the exercise, breathe as you want (with the exception of exercises that affect the respiratory system).

7. It is best to practice on a hard and level surface, such as the floor, with a soft rug or blanket. Before training, be sure to ventilate the room in which you intend to practice.

A set of exercises

Exists general principle load dosage, which is as follows: the more difficult the physical condition, the less stretching should be and the greater the number of approaches. If possible, try to evenly distribute activities throughout the day.

Anyone who is forced to comply with bed rest should choose one of the following modes:

- every 20-30 minutes do 2-3 exercises in the sequence described;

- every 2-3 hours - 7-8 exercises;

- 3-5 times a day slowly perform the entire complex.

To a person suffering chronic diseases, you should perform the whole complex of exercises 2-3 times a day. A healthy person should do hatha yoga 2 times a day: 10 minutes in the morning and 20 minutes in the evening.

Exercise 1. Shavasana (corpse pose)

2. Starting from the feet, relax the muscles, focusing in turn on the feet, shins, thighs, abdomen, arms, neck, head. Try to relax your body so that you don't feel it.

...

Shavasana has a beneficial effect on the circulatory system, cardiovascular system, normalizes the pressure and functions of the respiratory system.

3. Simultaneously with the relaxation of all muscles, try not to think about anything. The last thought before relaxing and the first thought after the activation of the motor function should be that you are completely resting, lying down without the slightest tension, and that every muscle of the body is relaxed.

4. Breathe evenly and deeply without holding your breath.

5. Perform the exercise until you feel complete relaxation.

Exercise 2. Palm tree

1. Stand up straight, straighten your shoulders, raise your chin, lower your arms along your torso. Head, neck and back should form a straight line.

2. Simultaneously with inhalation, gently raise your arms up, stretch your spine and stand on your toes.

3. Hold the position for 5-7 seconds, and then return to the starting position at the same time as exhaling.

4. Repeat the exercise 5-7 times.

Exercise 3. Tadasana (mountain pose)

1. Stand straight, straighten your shoulders, lower your arms along the torso, connect your heels and socks.

...

Tadasana has a beneficial effect on the respiratory and cardiovascular system, strengthens the back muscles, and improves posture.

2. Straighten your chest, tighten your stomach, look straight ahead, breathe evenly and deeply.

3. Hold this position for 2-3 minutes.

Exercise 4. Mula Bandha

1. Get on your knees, then sit on your heels so that your feet from the tips of your toes to your knee joints touch the mat and bear the full weight of your body.

2. Keep your knees together, head, neck and torso should form a straight line. Place your palms on your knees.

3. Breathe evenly and deeply for 1-2 minutes.

4. After exhaling, hold your breath and contract and relax the muscles of the anus several times.

5. Do the exercise for 3-5 minutes.

Exercise 5. Bhastrika (fur)

1. Starting position is the same as in the previous (Mula Bandha) exercise.

2. Take 10 vigorous breaths at a fast pace.

3. Take a deep breath, hold your breath for 10-15 seconds and then exhale slowly and smoothly.

4. Repeat the exercise 3 times.

Exercise 6. Sarvangasana (candle)

1. Lie on your back, stretch your arms along the torso.

2. Take a slow breath and raise straight legs, without bending them at the knee joints, to a strictly vertical position.

3. Raise your torso by placing the palms of your hands under your ribs and keeping it upright. Try to raise your torso so that it forms a vertical line with legs stretched up.

4. Press your chin firmly against your chest and breathe with your belly. Stay in this position until signs of fatigue appear.

Sarvangasana (candle)

5. To complete the exercise, slowly lower your torso and then your legs to the floor.

6. Lie on the floor for a few seconds, breathing slowly and evenly to restore proper circulation.

Exercise 7. Bhujangasana (snake pose)

1. Lie face down on the floor, bend your arms at the elbow joints, put your hands at shoulder level.

2. Take a full breath and at the same time raise your head as high as possible.

...

Bhujangasana prevents the formation of kidney stones, improves the functions of the bladder and ovaries, improves intestinal motility, develops the muscles of the back and abdomen, and normalizes blood circulation.

3. Tighten your back muscles, raise your shoulders and torso as high as possible, and then, resting your hands on the floor, tilt your head back. In this case, do not tear your stomach off the floor.

4. Stay in this position for 7-12 seconds and hold your breath.

5. Exhale slowly as you return to the starting position.

Exercise 8. Vrikshasana (tree pose)

2. Bend the right leg at the knee joint, take the foot with your hands and place it on the left thigh closer to the groin. Take the bent knee to the right.

3. Connect the palms and slowly raise your hands up above your head.

4. Hold this position for 1-2 minutes.

5. Return to the starting position and repeat the exercise with the other leg.

Exercise 9. Vakrasana (twisted pose)

1. Sit on the floor, stretch your legs.

2. Pull your left leg towards you so that the knee is firmly pressed against the stomach and chest, transfer it over the right leg and place the sole on the floor near the right thigh. Place the palms of both hands on the floor.

3. Breathe evenly and deeply for 3 minutes, and then change the position of the legs and repeat the exercise.

Vakrasana (twisted pose)

Exercise 10. Salabhasana (Grasshopper Pose)

1. Lie face down on your stomach. Touch the floor with your forehead and nose.

2. Place your fists on the floor next to your hips.

3. Take a full breath, hold your breath for 5-7 seconds and rest your fists on the floor, raising straightened legs as high as possible.

4. Return to the starting position, exhale and repeat the exercise 3-5 times.

Exercise 11

1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.

...

Ujjayi stimulates the endocrine glands, especially the thyroid gland, and normalizes blood pressure.

2. Inhale slowly and hold your breath for 8 pulse beats.

3. Exhale for 16 pulse beats. Exhale through your mouth, making the sound "s".

Exercise 12. Tadagi mudra (lake pose)

1. Lie on your back, legs together, stretch your arms along the body.

2. Inhale, then exhale slowly through your nose and draw your stomach in as far as possible.

3. Hold your breath for 5-8 seconds, then slowly inhale and return to the starting position.

4. Repeat the exercise 2-4 times.

Exercise 13. Sidhasana

1. Sit on the floor, stretch your legs in front of you.

2. Bend your left leg at the knee joint and use your hands to press the foot to inside right thigh.

3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles left leg. Place your hands on your knees, palms up, and connect your thumbs and forefingers.

4. Spread your knees as wide as possible, straighten your back. Try to keep both thighs flat on the floor.

5. Hold the pose for as long as possible.

6. Repeat the pose, changing legs.

Exercise 14. Dolasana

1. Lie on your stomach face down, stretch your arms in front of you so that they are parallel to the body.

2. Raise your arms and legs up, trying to bend as much as possible in the lower back.

3. In this position, linger for 20-30 seconds, while breathing as evenly as possible.

4. Slowly return to the starting position. Repeat the exercise 4-6 times.

Exercise 15. Yoni Mudra

1. Sit on the floor with your legs straight out in front of you.

2. Bend your left leg at the knee joint and use your hands to press it against the inside of your right thigh.

3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles of the left leg. Place your hands on your knees, palms up.

4. Breathe slowly and deeply, completely relax all the muscles of the body.

...

Yoni mudra helps to gain control over thought processes and mental energy.

5. Exhale and place your hands on your face so that the thumbs cover the ears, the index fingers cover the eyelids, the ring fingers cover the nostrils, and the little fingers cover the lips.

6. Hold your breath and contract the pelvic muscles several times, as if lifting the organs located there upwards.

7. Return to the starting position, take a deep slow breath. Repeat the exercise 2-4 times.

Exercise 16. Dhanurasana

1. Lie face down on the floor.

2. Take a slow deep breath, grab both ankles and arch your back. Try to stay in this position for as long as possible. Breathe slowly.

3. Return to the starting position and repeat the exercise 3-5 times.

Dhanurasana

Exercise 17. Supta Vajrasana

1. Get on your knees, sit on the floor between your heels, lower your arms along the torso.

2. Using your arms and elbows, slowly lower yourself to the floor until the back of your head touches the floor.

3. Put your hands behind your neck, breathe easily and without tension.

4. Stay in this position for as long as you can do it without undue strain.

5. Return to the starting position and repeat the exercise 2-4 times.

Exercise 18. Ardha (screw pose)

2. Bend the right leg at the knee joint, place the heel on the left thigh. In this case, the bent leg should be parallel to the floor.

3. Move your left leg over your right thigh and place your foot on the floor.

4. Turn your torso to the left, place your right hand in front of your left knee and grab your left ankle with it.

5. Slowly turn your body and head to the left.

6. Put your left hand behind your back and grab your left knee with it. Stay in this position for 10-15 seconds.

7. Change the position of the arms and legs and repeat the exercise in the opposite direction.

Exercise 19

1. Sit on the floor, stretch your legs.

...

Padmasana should not cause discomfort or pain. If you feel discomfort, slowly return to the starting position. When performing the exercise, concentrate on the spine.

2. Place the right foot on the left thigh and the left foot on top of the right leg on the right thigh. Try to pull your feet as close to your stomach as possible. Place your hands on your knees, palms down.

3. Breathe deeply and evenly, holding your breath for 5 seconds.

4. Return to the starting position as soon as you feel tired and tense.

Exercise 20. Sirshasana (headstand)

1. Get on your knees, interlace your fingers and place your hands on the floor in front of you.

2. Lean forward, rest your head on the floor, supporting the back of your head with interlaced fingers.

3. Lift your feet off the floor, balancing and leaning on your head. Slowly straighten your legs, gently stretch into a straight vertical line.

4. Stay in this position until you get tired. Breathe calmly and slowly.

5. To return to the starting position, first gently bend your legs at the hip and knee joints, and then kneel down.

Sirshasana

6. While lying on your stomach, put 1 fist on the other, lower your forehead on them and lie down for 1 minute.

Exercise 21

1. Get on your knees, bring your legs together.

2. While inhaling, tilt the body back until the palms touch the heels.

3. Grab your heels with both hands and push your torso slightly forward, increasing the arch in your spine.

4. Continue tilting your body until your head touches the mat. Grasp your toes with your hands and pull your head towards them.

5. Stay in this position until you feel tension and fatigue.

6. Slowly return to the starting position and repeat the exercise 1-2 times.

Exercise 22. Jianfei (wave)

1. Lie on your back, bend your knees at a right angle, put your feet straight.

2. Place one hand on your chest, the other on your stomach.

3. Inhale to draw in your belly, exhale to inflate it. Breathe freely and effortlessly.

4. The movement of the chest (up and down) and the abdomen (down and up) forms waves, as it were. The respiratory rate should be close to normal (if during the exercise you have a slight dizziness, breathe a little more slowly). Perform 40 full breaths and exhalations.

Exercise 23

1. Sit on a chair 35-40 cm high so that the lower leg and thigh form a right angle (or slightly smaller). Spread your knees shoulder-width apart. If the exercise is performed by a woman, she should clench her left hand into a fist, and grab it with her right. The man clenches his right hand into a fist, and clasps his fist with his left hand.

...

Exercise should not be performed within 3 months after surgery, and also if you suffer from serious diseases of the cardiovascular system.

2. Close your eyes, smile, relax your whole body, take the most comfortable position, bring yourself to a state of complete rest.

3. First, take a free breath through the nose and draw air into the abdomen, mentally imagining the process. Then, exhale slowly through your mouth - at the same time, there is a feeling that the abdomen is gradually becoming relaxed and soft. Slowly exhale all the air and inhale through the nose again. Inhalation should also be light, even. During inhalation Bottom part the abdomen is gradually filled with air and inflated.

4. Do the exercise for 15 minutes.

Exercise 24

1. Sit on the floor, bend your legs at the knee joints and fold in Turkish.

2. Put your hands, palms up, one above the other, on your feet in front of your stomach, the woman - the left over the right, the man - vice versa.

3. Do not lean on the back of the chair, straighten your lower back, lower your shoulders, lower your chin, close your eyes, lift the tip of your tongue up and touch it to the palate near the incisors of the upper jaw, completely relax, take a comfortable natural position.

4. After that, take a deep breath and relax, exhale slowly.

5. Breathe slowly for 3 minutes.

Exercise 25

1. Sit down, bend your right leg at the knee joint and turn it back.

2. Raise your buttocks off the floor, place your right foot under them.

3. Put the foot of the right leg under the buttocks. Hold it in a horizontal position so that it forms a seat and serves as a kind of pillow on which the buttocks can sink. Put outer part right buttocks on the heel, and inner part- on the sole.

4. Bend your left leg at the knee and place your lower leg next to outside right leg so that the outside of the left ankle is next to the outside of the right thigh. Left foot and right knee should point forward. Keep your palms on the sides of your body.

5. Keep your balance. Take a few breaths in and out.

6. If the buttocks do not lie properly on the right foot, or if the right foot does not form a reliable support, the body leans. In this case, take 1-2 breaths and exhale.

7. Exhale and twist your torso 90° to the left. Place your left palm 10-15 cm behind your left buttock. Turn so that the chest, abdomen and pelvis move to the left, behind the perpendicular left thigh.

8. Bend your right arm at the elbow, move it behind the outer edge of the left thigh so that the right armpit and the right side of the body come close to the left knee and thigh, then grab the left leg with the right hand. Take a breath.

...

The pose of the god of fish stimulates the activity of the kidneys, has a beneficial effect on the endocrine system and improves immunity.

9. Exhale, lift your left arm off the floor, extend it away from your shoulder without losing your balance, swing your arm back and place your palm on your right thigh. Grasp the fingers of the right palm with the fingers of the left palm; while rotating the body, gradually grab the arm further, holding the palm and hand.

10. Turn your head to the left and look at your left shoulder. Hold in the final position for 20-30 seconds.

11. Release your hands, turn your torso forward, straighten your left and then your right leg.

12. Return to the starting position and repeat the exercise 2 times.

Exercise 26

1. Sit down, stretch both legs forward.

2. Exhale and tilt your torso slightly back while raising both legs at the same time.

3. Balance on your buttocks. Keep your neck, torso and legs straight. If your back drops, lower your torso to the floor as well. If your knees bend, lower your feet. Keep your leg muscles tense and keep your torso straight.

4. Raise your arms, stretch them forward parallel to the floor. Turn your palms inward, facing each other. Shoulders and palms should be in line.

5. Stay in this position for 30-60 seconds.

6. Return to the starting position and repeat the exercise 2 times.

Exercise 27. Virabhadrasana (warrior pose)

1. Stand straight with feet together, thumbs and heels touching each other. Make sure that the weight of the body does not fall on the heels or toes, but on the center of the arch of the foot.

2. While inhaling, jump your legs apart at a distance of 120-130 cm and stretch your arms to the sides so that they are on the same level with your shoulders.

3. Turn your palms up, raise your hands up, join your palms and lower to chest level.

4. Take 1-2 deep breaths and short exhalations.

5. As you exhale, turn your right leg and torso to the right 90°, and your left foot slightly inward. Take 1 breath.

6. As you exhale, bend your right leg at the knee at an angle of 90 °.

7. Take your head back, look up.

8. Breathe evenly, stay in this position for 20 seconds.

9. Inhale, return to the starting position and repeat the exercise on the other side.

...

Virabhadrasana is contraindicated in high blood pressure, pregnancy and radiculitis of the lumbosacral spine.

Exercise 28. Virasana (hero pose)

1. Get down on your knees, keeping them together.

2. Spread your feet apart and turn them so that the soles look at the ceiling. Keep your toes and feet in a straight line as you stretch them back.

3. Spread your feet so that the distance between them is 30-45 cm. Lower your buttocks down until they touch the floor (not your heels!). Take 1-2 inhales and exhales.

4. Hold your buttocks so that they touch the floor. Now inner surface calf will be adjacent to outer surface hips.

5. Turn your palms so that they are facing down and place them on your knees.

6. Keep your body weight on your hips - back straight.

7. Spread your chest, raise your head and look straight ahead.

8. Stay in this position for 1 minute, breathe freely.

9. Place your palms on the floor, lift your buttocks and connect your feet. Then straighten your legs. Repeat the exercise 2 times.

Exercise 29

1. Sit straight on the mat, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.

2. Keep both palms on the floor near your hips, point your fingers towards your feet.

3. Keep your elbows straight, chest up, neck and head upright and looking forward.

4. Stay in this position for 5 seconds, breathing freely and paying attention to the following:

- pressing the knees and hips to the floor, raise the waist;

...

Dandasana has a beneficial effect on the abdominal organs, stimulates the functioning of the lungs and bronchi.

- keep your back, buttocks and head on the same line perpendicular to the floor;

- straighten up;

- tighten your stomach.

Exercise 30

1. Sit up straight, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.

2. Bend your right knee and place your right heel near the right side of your groin. Pull your right knee back.

3. Keep your left leg straight. The angle between the legs should be obtuse.

4. Stretch both hands forward behind the left foot and grasp the wrist of the right hand with the left hand. Breathe slowly.

5. Inhale, stretch the spine.

6. Press your right knee down and lift your hips. There should be a 45° angle between the left leg and the body. Pull your head back. Breathing freely, hold this position for 15 seconds.

7. Exhale, tilt your body forward and rest your forehead on your left knee. Stay in this position for 30 seconds.

8. Inhale, raise your head and torso, return to the starting position.

Exercise 31

1. Get on your knees, connect your ankles.

2. Stretch your right leg to the right and keep it in line with your torso and left knee.

3. Turn the right foot to the right without bending the leg at the knee joint.

4. While inhaling, spread your arms to the sides, take 2 inhalations and exhalations.

5. Exhale, move the torso and right arm down to the outstretched right leg.

6. Put the right forearm on the right shin, the right hand on the ankle, palm up. Place your right ear on your right hand.

...

Parighasana develops flexibility, the vestibular apparatus, activates the activity of the adrenal glands and the endocrine system.

7. Place your left hand above your head and reach your right hand with your palm. In this case, the left ear will touch the upper part of the left hand.

8. Stay in this position for 30-60 seconds, breathe measuredly.

9. Inhale, spread your arms to the sides, bend your right leg, stand on both knees, bringing your ankles back together.

10. Repeat the exercise on the other side.

Aerobics

The word "aerobics" comes from the Greek aero, which means "air". And the definition of "aerobic" literally translates as "living in the air" or "using oxygen." Therefore, aerobics is a set of exercises in which breathing is combined with body movements.

When performing aerobic exercises, learn how to correctly combine the phases of breathing with movements. For example, leaning forward, to the side or squatting, inhale, straightening up - exhale. Raising your hands up in front of you or spreading them to the sides - inhale, and lowering - exhale. Raising a leg or both legs in a prone position or taking them to the side, inhale, lowering - exhale. For self-control, spend the first few workouts in front of a mirror.

You should not get too carried away with aerobic exercises, since forced ventilation of the lungs helps to reduce the carbon dioxide content in the body. This leads to a drop in the tone of the respiratory center, which manifests itself in the form of dizziness, weakness and other unpleasant sensations. Complement intensive aerobic movements with a special breathing regimen with general strengthening exercises that are performed with voluntary breathing.

...

The aerobic complex is designed in such a way as to involve all muscle groups and body systems as far as possible.

Aerobic exercise is good for the human body as a whole. Exercise reduces the risk of cardiovascular diseases, has a beneficial effect on the state of the nervous system, and stimulates protein, fat and water-salt metabolism. A constantly exercising person accelerates all metabolic processes, including hormonal ones, improves mood and resistance to various infectious diseases.

Basic rules for performing aerobics

The lesson must necessarily consist of the following phases:

Warm-up, which is of great importance, because it warms up the muscles and causes an acceleration of the heart rate, at which the pulse gradually rises to a value corresponding to the aerobic phase. On average, the warm-up should last approximately 3-5 minutes;

Aerobic phase, the main purpose of which is to achieve a healing effect. The phase consists of those exercises that make up the aerobics complex;

A cool down during which you need to keep moving, but at a slow pace, in order to gradually lower your heart rate. The phase should last 3-5 minutes.

After aerobic exercise, keep moving to keep your blood circulating. In no case should you stand still without moving, even when measuring your pulse. It is not recommended to sit down immediately after the end of classes. A static position can lead to disturbances in the functioning of the cardiovascular system, since blood flow slows down faster than the heart beats.

Distribution of load during exercise

A set of aerobic exercises must necessarily include a power load. This phase of training should last at least 10 minutes and include exercises that strengthen muscles and develop flexibility. These are weight training exercises. different kind or power gymnastics (squats, push-ups, pull-ups).

Weight-bearing exercises increase bone strength, keep muscles and internal organs in constant tone, and improve cellular respiration.

...

If after a workout you feel nausea and dizziness, after a hitch, you need to lie on your back for several minutes, lifting your legs up.

The set of exercises below should be performed in strict sequence. In the first workouts, as soon as you feel tired, reduce the number of repetitions and the time of the exercise. Gradually bring the number of repetitions to the specified. In the future, a set of exercises can be performed in 3 sets. Start the complex at a slow pace, gradually increasing the speed.

A set of exercises

Exercise 1. Head rotation

2. Perform rotational movements of the head, forward-backward and left-right tilts (towards the shoulders) for 1 minute. Breathing is arbitrary.

Exercise 2. Hand rotation

1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.

2. Rotate with straight arms, first forward and then back 10-12 times. During the exercise, keep your back straight, look in front of you. Breathing is arbitrary.

Exercise 3. Torso twists

1. Stand straight, put your feet shoulder-width apart, bend your arms at the elbow joints and raise them at chest level so that they are parallel to the floor.

2. Perform turns left and right (10 times in each direction), trying to turn back as much as possible.

3. When turning to the side, exhale, when returning to the starting position, inhale.

Exercise 4

1. Stand up straight, put your feet shoulder-width apart, raise your arms above your head.

2. Bend to the right and left (10-12 times in each direction).

3. When tilting to the side, exhale, when returning to the starting position, inhale.

Exercise 5

1. Stand straight, put your feet shoulder-width apart, put your hands on your belt.

2. Tilt back and forth (10-12 times in each direction). When leaning forward, touch the floor with your hands; when leaning back, try to bend as much as possible.

3. When bending, exhale, when returning to the starting position - inhale.

Exercise 6

1. Put your feet together, stand on your toes, put your hands on your belt.

2. Sit down, then rise, first resting your hands on the floor, and then raising them above your head. Stretch up as hard as you can. Breathing is arbitrary.

Exercise 7. Leg swings

1. Stand up straight, grab the support with one hand, put the other on the belt.

2. Perform leg swings with bent knee back and forth and to the side (10-12 times in each direction). When swinging your leg, exhale, returning to the starting position - inhale.

3. Having finished the exercise, repeat the swings with the other leg.

Exercise 8. Squats

1. Stand straight, feet together, put your hands on your belt.

2. Do 10-12 squats. In this case, the back should remain straight. When squatting, exhale, when returning to the starting position, inhale.

Exercise 9. Straightening the legs

1. Sit on the edge of a chair, pull your legs up to your stomach, put your hands under your buttocks.

2. Straighten alternately one or the other leg, keeping your back straight. Perform 10-12 swings with each leg. When straightening the leg, exhale, when returning to the starting position, inhale.

Leg straightening

Exercise 10

1. Lie on your back on a hard flat surface (floor), heels together, hands loosely placed along the body.

2. Lift your shoulders and legs off the floor at the same time, keeping your back straight.

3. At the beginning of the workout, you can help yourself with your hands, resting them on the floor. When lifting your shoulders and legs off the floor, inhale, when returning to the starting position, exhale.

4. Repeat the exercise 6-8 times.

Exercise 11

2. Raise your legs 10-15 cm from the floor, swing your legs, bringing them together and spreading them apart (right leg to the right, left leg to the left). Breathing is arbitrary.

3. Repeat the exercise 10-12 times.

Exercise 12

1. Lie on your back on a hard flat surface (floor), place your hands freely along the body.

2. Raise your legs 30-40 cm from the floor, bend them at the knees and perform foot movements reminiscent of pedaling on a bicycle. Breathing is arbitrary.

3. Perform the exercise for 2-3 minutes, gradually speeding up the pace.

Exercise "Bicycle" improves the functioning of the lungs, liver, spleen, stomach, pancreas and intestines, improves immunity, stabilizes arterial circulation.

Exercise 13

1. Lie on your side, put one hand under your head, the other on your thigh or, bending your elbow, on the floor.

2. Bend your knees at a 45° angle and raise them 10-15 cm above the floor. Breathing is arbitrary.

3. Repeat the exercise 10-12 times on each side.

Exercise 14

1. Get on all fours, lean on your knees and outstretched arms.

2. Stretch your right arm forward and lift your straightened left leg. Keep your left leg and right arm at the same level.

3. Pull the straightened arm forward and the raised leg back, stretching the spine. Breathing is arbitrary.

4. Repeat the exercise, changing the arm and leg.

Exercise 15

1. Get on your knees, put your hands on your belt, straighten your back, look straight ahead.

2. Sit down to the right, then to the left. When changing the sitting position to the original one (kneeling), do not help yourself with your hands, rise, straining the muscles of the legs. Breathing is arbitrary.

3. Repeat the exercise 10-12 times in each direction.

Exercise 16

1. Sit on the floor, bend your legs, connect your feet sole to sole.

2. Pull your feet towards your groin and hold your legs in this position behind your shins, keeping your back straight.

3. Lean forward, relax your legs and start moving your knees up and down.

4. Sit in this position for 2-3 minutes. Breathing is arbitrary.

Exercise 17

1. Stand straight, bend your elbows, put your right hand on your left shoulder, your left hand on your right shoulder.

2. Walk in place, try to raise your hips as high as possible. Inhale for each hip lift, exhale for each lowering.

3. Gradually increase the pace of walking.

4. Do the exercise for 2-3 minutes.

Exercise 18

1. Lie on your back, connect your heels, put your hands on the back of your head.

2. While inhaling, spread your arms to the sides, while exhaling, bring them back.

3. Perform the exercise 10 times.

Exercise 19

1. Lie on your back, put your hands along the torso.

2. Alternately bend your legs at the knee joints and bring them to your stomach as you exhale. Breathe in and straighten out.

Exercise 20

1. Lie on your back, lower your arms along the torso.

2. Raise your torso, bending the thoracic spine during inhalation and lowering during exhalation.

3. Repeat the exercise 10 times.

Exercise 21

1. Lie on your stomach, put one hand on the back of your head, the other on your chest.

2. Raise the upper part of the body with your hands while inhaling, lower it while exhaling.

3. Repeat the exercise 10 times.

Exercise 22

1. Lie on your stomach, lower your arms along the body, palms down.

2. Raise your legs alternately while lifting your torso, leaning on your hands and inhaling. When returning to the starting position, exhale.

Exercise 23

1. Lie on your side on the roller.

2. Throw your hands behind your head while inhaling, lower while exhaling.

...

Finish the set of exercises with a contrast shower.

3. Perform the exercise at a slow pace 4 times.

Oriental gymnastics

This is a set of exercises that not only strengthen the most important organs, blood vessels and the central nervous system, but also develop the joints and spine.

According to data obtained in the course of many studies, people who practice oriental gymnastics have a measured heartbeat and normal blood pressure. In addition, special physical exercises in combination with correct breathing strengthen the nervous system and stimulate the cerebral cortex. Training contributes to the restoration of all body systems, eliminating various disorders. As a result, the body is freed from a number of diseases, becoming healthier and more resilient.

A set of exercises

Exercises should be performed in strict sequence. If it is not indicated how to breathe at a particular stage of the exercise, you can do it arbitrarily. Try to perform each exercise carefully and correctly.

Exercise 1. Slow breathing

1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body, look forward.

2. While inhaling, slowly raise your arms forward with your palms down so that your hands are slightly above your shoulders.

3. As you exhale, press the brushes down vertically to the level of the navel.

4. Return to the starting position. Repeat the exercise 6 times.

Exercise 2. "Lord of the Wind"

1. Stand up straight, bend your legs slightly at the knees.

2. While inhaling, raise the hands parallel to the floor forward to the level of the chest, while smoothly straightening the legs at the knees.

...

The exercise "Lord of the Wind" has a beneficial effect on the nervous system, strengthens the muscles of the back and hips, improves posture, and prevents diseases of the uterus and ovaries in women and the prostate gland in men.

3. Palms pointing down, turn to each other and spread apart in both directions.

4. As you exhale, bring the separated hands horizontally forward, connecting them in front of the chest, and turn your palms down, as if pressing them, bend your knees again.

Exercise 3. "Dance"

1. Stand straight, bend your knees, lower your arms along the body.

2. While inhaling, raise the hands to the level of the chest, slightly straightening the knees.

3. Raise your hands above your head, straighten your arms with palms forward.

4. Transfer the center of gravity to the right leg, bend it slightly and touch the floor with the entire foot.

5. Straighten your left leg, while lifting your heel off the floor and touching the floor with your toe.

6. Pull the left hand to the left, lowering the hand to shoulder level with the palm up.

7. right hand bend at the elbow and raise the brush to the top of the head with the palm down. Move the body to the right.

8. As you exhale, transfer the center of gravity to the left leg, bend it slightly and touch the floor with the whole foot.

9. Straighten your right leg, while lifting your heel off the floor and touching the floor with your toe.

10. Pull the right hand to the right, lowering the hand to the horizontal with the palm up.

11. Bend your left hand at the elbow, raise it to the top of your head with your palm down. Move the body to the left.

12. Repeat the exercise 6 times.

Exercise 4

1. Stand up straight. Stretch the right hand to the right, lowering the hand to the horizontal with the palm up. Bend your left arm at the elbow, raising the hand to the top of the head, palm down. Move the body to the left.

2. While inhaling, mentally transfer the center of gravity to a point in the middle between the feet.

3. Point the palm of your left hand up.

4. Raise your right hand, cross your arms over the top of your head. In this case, the palms should be directed upwards.

5. As you exhale, turn your hands palms down, lower your arms through your sides and cross them in front of bottom belly. In this case, the right palm should be on top.

6. Bend your knees.

7. While inhaling, raise your arms out to the sides, palms out, and cross them over your head.

8. Straighten your knees.

9. Repeat the exercise 6 times.

Exercise 5. "Weaving silk"

1. Stand up straight. Bend both arms at the elbow joints, lift above the crown and cross. In this case, both palms should be directed upwards.

2. As you exhale, release your hands, lower your arms and cross your hands in front of your lower abdomen.

...

During the exercise "Weaving Silk" concentrate on the movements of the hands and on the spine.

3. While inhaling, stretch your left hand forward with the palm up.

4. Draw the right hand to the right past the lower abdomen to the waist, then draw back, lower and raise, describing an even arc. Turn your body to the right as you move your hand.

5. As you exhale, bend your left arm at the elbow and stretch it forward.

6. Move your left hand horizontally to your chest. While moving, squeeze the brush into a fist.

7. While inhaling, continue moving the left hand back, moving it down, back and up. Rotate your body to the left.

8. As you exhale, bend your left arm at the elbow, move your hand forward.

9. Move the right hand horizontally to the chest, while clenching the brush into a fist.

Exercise 6. "Canoe"

1. This exercise continues the previous one, so its starting position is the final position of the Silk Weaving exercise.

2. While inhaling, straighten and raise your arms in front of you.

3. Exhale as you bend your torso forward.

4. Hands, without bending, lower down and move back in an arc to the limit.

5. While inhaling, straighten the body, straight arms with palms facing forward, raise in an arc forward and up above your head.

Exercise 7

1. Stand straight, straight arms with palms facing forward, lift up above your head.

2. As you exhale, lower your arms down.

3. Leave the left hand in the same position, with the right hand continue to move to the left shoulder. In this case, direct the palm along the line of motion up and slightly to the left.

4. When the hand is against the left shoulder, inhale and perform pulling motion. At the same time, shift the center of gravity to the left foot and rest the toe of the right foot on the floor.

...

When performing oriental gymnastics exercises, follow the principle of gradualness: start small, slowly increasing the load.

5. Turn the right hand palm down and slightly to the right, lower your hand as you exhale.

6. Transfer the center of gravity to the right foot, resting on the floor with the toe and lifting the heel.

7. Leave the right hand motionless, and with the left, move to the right shoulder.

8. When the hand is against the right shoulder, inhale and perform a pulling movement.

9. Simultaneously with the exhalation, return the left hand down to the left side.

10. Repeat the exercise 6 times.

Exercise 8. Stretching the spine

1. Get on all fours, bend your knees, straighten your arms.

2. Exhale, arch your back up, lower your head, tighten your neck and buttocks.

Spinal stretch

3. Return to the starting position, inhale, then exhale, bending at the waist and lifting your head up.

4. Repeat the exercise 10-12 times.

...

Stretching the spine is like stretching a cat. Watch how this animal stretches sweetly and slowly, and try to repeat.

Exercise 9

1. Stand up straight, lower your arms along the torso.

2. While inhaling, raise your arms to the left to chest level, stretch your arms to the side, take them to your chest and lift them up. At the same time, turn the body to the left and, simultaneously with the movement of the hands, move the head to the left, straight (starting position) and up.

3. Exhale and lower your arms.

4. While inhaling, raise your hands to the right to chest level, stretch to the side, take them to your chest and lift them up. At the same time, turn the body to the right and move your head to the right, straight and up.

5. Exhale as you lower your arms. Repeat the exercise 6 times.

Exercise 10

1. Stand straight, bend your arms at the elbows, lower them to the sides with your palms up so that the hands are at the level of the waist.

2. Squeeze your hands into fists, pull back the elbow of your left hand, while turning the body to the left.

3. Squeeze the right hand into a fist, unclench and with force, but smoothly push the open palm forward.

4. As you exhale, squeeze both hands into fists, place them at your sides, open your fists so that the palm is pointing up.

5. Pull back the elbow of the right hand, turn the body to the right.

6. Unclench your left fist and with force, but smoothly push your open palm forward.

7. As you exhale, clench your hands into fists and place them at your sides at waist level, palms up.

8. Repeat the exercise 6 times.

Exercise 11

1. Stand straight, feet shoulder-width apart, join your palms at chest level.

2. While inhaling, separate your hands, turn the left hand with the palm inward.

3. Point the right hand forward and lower it to the level of the navel.

4. As you exhale, raise your right hand to eye level, turning your palm inward.

5. Lower your left hand to the level of the navel (the palm should be turned to the right).

6. Repeat the exercise 6 times.

Exercise 12

1. Stand straight, move your left leg forward half a step, tilt your body forward. Raise your right hand to eye level, turning your palm towards your body. Lower your left hand to the level of the navel, turning the palm to the right.

...

The exercise "Quenching Thirst" normalizes the functions of the respiratory organs, improves the blood supply to the organs, and alleviates the condition with pleurisy and pulmonary tuberculosis.

2. Cross your arms in front of your knees, straighten up and tilt your body back.

3. Inhale, raise your crossed arms above your head.

4. Exhale deeply, straighten and spread your arms to the sides, turning your palms towards each other.

5. Repeat the exercise 6 times.

Exercise 13

1. Stand up straight, put your right foot back half a step. Bend your arms at the elbows, join your palms in front of your chest.

2. With the heel of your extended left foot, rest on the floor and lift your toes.

3. As you exhale, transfer the center of gravity of the body to the left leg, rest the entire sole on the floor. At the same time, move the body slightly forward, touch the ground with the toes of the right foot, and lift the heel.

4. Point your palms forward, push your hands at eye height. Take a deep breath.

5. Repeat the exercise 6 times.

Exercise 14

1. Stand straight, put your right foot back, lift the heel of your left foot, spread your arms to the sides horizontally at shoulder level.

2. As you exhale, transfer the center of gravity to the foot of the left foot and lift the heel of the right.

3. Bring your hands together in front of your chest.

Exercise 15

1. Stand straight, put your feet shoulder-width apart, clench your hands into fists and place them on the side of your lower back, pulling your elbows back.

2. As you exhale, make a sharp lunge with your right arm and leg.

3. While inhaling, return them to their original position.

4. As you exhale, lunge with your left arm and leg and return them to their original position as you inhale.

5. Repeat the exercise 6 times.

Exercise 16

1. Stand up straight, spread your legs as wide as possible, spread your socks to the sides, sit down slightly, leaving your back straight.

2. Bend your arms at the elbow joints, clench your hands into fists and move your fists to the lower back.

3. While inhaling, open your fists, stretch your arm slightly forward, raise your hands with fingers pointing towards each other to eye level.

...

Exercise "Calming the energy of qi" improves the functioning of the endocrine glands, normalizes the functions of the genital organs and respiratory system improves blood circulation.

4. As you exhale, turn your hands palms down and lower in front of the lower abdomen, clench your hands into fists and move them to the lower back.

5. Repeat the exercise 6 times.

Exercise 17

Triangle

2. Move your right foot to the left, pointing the toe in the same direction, tilt the body in the same direction.

3. Lower your right hand down.

4. Put the toe of the left foot perpendicular to the foot of the right foot.

5. Raise your left hand up, turn your head up.

6. Hands should form a straight line.

7. Maintain body position for 1 minute, breathe slowly and deeply.

8. Return to the starting position and repeat the exercise on the other side.

Japanese gymnastics

This gymnastics is a set of exercises that arose on the basis of karate-do. All exercises at first glance seem quite simple, any traditional exercise consists of such movements. However, the exercise technique is special: the load on the muscles is created due to tonic tension and does not require any additional weights.

Depending on the difficulty, the exercises last from 10 to 90 seconds.

Japanese gymnastics allows not only to maintain muscle tone, but also relaxes, restores and heals without special massage, strengthens ligaments and tendons well.

Basic rules for performing Japanese gymnastics exercises

The main rule that allows you to successfully perform all the exercises of this type of gymnastics is the ability to concentrate on internal sensations, to feel your body.

...

Japanese gymnastics strengthens muscles, ligaments and bones, thereby reducing the risk of injury.

During the exercises, try to breathe evenly, deeply and evenly, at a slightly slower pace.

Do the exercises in the order in which they are given. If after this or that exercise there is a desire to stretch or perform an exercise from another complex, you can do it, since Japanese gymnastics is easily combined with other sports complexes.

A set of exercises

Perform gymnastics for a few minutes in the morning or evening. Do the exercise until you feel trembling in the muscles. Return to the starting position slowly, without sudden movements. If you feel pain in the muscles, relax them and massage.

The next day, pay special attention to training these muscles, reducing the exercise time to a minimum, but do not interrupt training.

In the first workouts, as soon as you feel tired, reduce the exercise time.

Gradually bring the run time to the specified and increase the number of repetitions.

Exercise 1. "Rainbow Encounter"

1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.

2. While inhaling, raise your hands to shoulder level with your palms up and, holding your breath, tighten your abs.

3. Exhale, lower your hands with your palms down.

4. Repeat the exercise 10 times.

Exercise 2. "Month"

1. Stand straight, move your left leg to the left, turning the toe to the left too, bend at the knee joint. Straighten your right leg, rest your toe on the floor, tearing your heel off it. Turn the body to the left and tilt, leaving your back straight. Place both hands on your left knee.

...

Exercise "Month" perform in front of a mirror to check the correct posture.

2. Raise both hands and pull to the left, joining your palms, lift your leg, turn your head to the left.

3. Maintain the body position for 1 minute, then slowly return to the starting position and repeat the exercise on the other side.

Exercise 3. "Swimmer"

1. Stand straight, connect your heels, lower your arms along the body.

2. Bend your knees as if you were sitting on a chair.

3. Lean forward slightly, raise your arms up parallel to each other, tighten your hands, turn your palms towards each other.

4. Keep the position of the body until you feel tension in the muscles of the legs and arms.

Swimmer

5. Return to the starting position and repeat the exercise 4 times.

Exercise 4. "Ball"

1. Stand straight, push your left leg forward, bend it at the knee joint, spread your arms to the sides.

2. Imagine that you have a ball in your hands that deflates when pressed.

...

For greater effect, before performing the “Ball” exercise, stretch up from a standing position and do a light self-massage of the lower back.

3. Press down on the imaginary ball with your hands, tensing the muscles of your arms and chest and gradually deflating the ball.

4. Imagine that the balloon is gradually inflating. Start slowly spreading your arms to the sides, first tensing the muscles of the hands, then the forearms, and then the shoulders.

5. Return to the starting position and repeat the exercise 6-8 times. Increase the exercise time to 5 minutes.

Exercise 5. "Bridge"

1. Lie on your back, lift your lower back and buttocks off the floor, arching your back. At the same time, press the feet and hands to the floor, strain the front surface of the thighs.

Bridge

2. Try to bring your fingers as close as possible to the heels.

3. Contract the muscles with which you delay urination 2 times.

3. Get down on the floor and repeat the exercise 10 times.

Exercise 6

1. Sit on the floor, bend your legs at the knee joints and connect them, rest your hands on the floor.

2. Raise your shins parallel to the floor so that your knees remain together.

3. Raise your arms to chest level and stretch them forward.

4. Inhale slowly, then return your legs and arms to the starting position.

5. Exhale and repeat the exercise 10 times.

Exercise 7. Stretching

1. Squat down.

2. Bend your arms at the elbows and press your forearms to the floor so that the hands are parallel to each other.

...

Stretching has a positive effect on the cardiovascular system and respiratory organs, strengthens the muscles of the back, and stimulates the activity of the liver and adrenal glands.

3. Spread your knees to the sides as wide as possible, trying to touch the floor with the inside of your thighs.

4. Hold the position for 90 seconds, return to the starting position and repeat the exercise 4 times.

Exercise 8. "Bow"

1. Stand straight, feet shoulder-width apart, arms lowered along the torso.

2. Lean forward, rest your hands on the floor with both hands.

3. Tear off the heels of both legs from the floor, stretch your tailbone up, and your chest to your knees.

4. Maintain this position for 30 seconds, then return to the starting position and repeat the exercise 4 times.

Bow

Iyengar Yoga

This type of yoga originated in India. Its popularity is explained by the fact that exercises have a beneficial effect on both the body and the soul of a person. Regular Iyengar yoga classes can significantly improve health, get rid of mental disorders and achieve inner harmony.

A set of exercises

It is recommended to perform the exercises in the order in which they are given. Their uniqueness lies in their accessibility. Yoga-Iyengar has no restrictions on age and level of physical fitness. Even after you do all the exercises, you will not feel very tired, since this complex is built on alternating tension and relaxation.

Assume a meditation posture before class. To do this, sit on the floor, keep your back straight, bend your legs at the knee joints and pull them to the pelvis (one foot above the other). Turn your palms up and put on your knees, breathe evenly and calmly. This pose allows not only to feel peace, but also to tune in to the implementation of the entire complex.

Exercise 1. Touching the knees

1. Sit on the floor, bend your knees, lower your hips to your heels.

...

Touching the knees has a beneficial effect on the activity of the gastric tract.

2. Bend over, touch the floor with your forehead, straighten your arms forward.

3. Relax the muscles of the whole body and stay in this position for a few minutes. Breathe naturally, without strain.

Exercise 2. Emphasis with palms

1. Lie face down on the floor, arms bent at the elbows, palms resting on the floor near the chest.

2. Focusing on the palms, straighten your arms. Bending back, stretch the top of your head up.

3. Feel how the back muscles are stretched, breathing is arbitrary.

Exercise 3. Twisting

1. From the end position of exercise 2, do slow crunches looking over your shoulder and trying to see both heels.

2. Perform such twisting 7 times in each direction.

3. Lower your body and catch your breath.

Exercise 4. Raise the pelvis

1. Lying on the floor face down, rest your palms on the floor and raise your pelvis, first resting on your knees, and then straightening your legs.

2. The palms and feet should rest on the floor, while the arms and body form a straight line, the legs are straightened.

3. Stay in this position for 5 full breaths.

Exercise 5. Jumping

1. From the end position of exercise 4, perform a light jump to the hands. Bend your legs slightly at the knee joints, place your hands in line with your heels.

2. Slowly straighten your legs and press your body against your legs. If you can't put your hands on the floor, you can touch it with your fingertips.

3. Repeat the exercise 4 times.

Exercise 6. Twisting Leg Raise

1. Sit on the floor, straighten your legs.

2. Pull the right leg to the stomach and perform twisting, while turning the body to the right.

3. Perform 5 twists in each direction.

Exercise 7

1. Sit on the floor, straighten your legs forward.

...

Tilt belly to hips is not recommended for pregnant women, as well as people suffering from serious diseases of the cardiovascular system.

2. Slowly bend forward, rest your stomach on your hips, pull your hands to your toes.

3. Repeat the exercise 8 times.

Exercise 8

1. Stand straight, feet together, feet parallel to each other.

2. Inhale and raise your arms up, move your head back, bend the body back as much as possible from the neck to the shoulder blades.

3. Hold this position for as long as you can and reverse the movement as you exhale.

Exercise 9

1. Place your feet shoulder-width apart and bend them slightly at the knees.

2. Place your palms on your thighs slightly above your knees with your fingers inward.

3. Relax your back, transfer the main emphasis to your hands.

4. In this position, retract and protrude the stomach with a maximum amplitude of 10 times.

Exercise 10

1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body.

2. Inhale and quickly lean forward, while the arms should hang freely down.

3. Imagine you are lifting a heavy barbell. Straining all the muscles of the body, unbend the body, as if performing a barbell lift.

4. Do not bend your elbows, focus on the extension of the spine.

5. Straighten up, linger for a few seconds in this position, then sharply open your fingers and relax your whole body.

6. Repeat the exercise 4 times.

Exercise 11

1. Stand up straight, put your feet together, fold your palms at heart level.

2. Inhale slowly, then exhale slowly, while drawing in the stomach, tilting the head and pressing the chin to the chest.

3. Hold this position, then relax your muscles, straighten your head and inhale.

4. Repeat the exercise 6 times.