Gymnastics of internal organs is a means for restoration and maintenance of health available to every person. This gymnastics will help activate metabolic processes and disperse stagnant blood. Exercises help restore the position of internal organs, destroy adhesions, strengthen the heart and liver. Gymnastics also helps the functioning of the circulatory system, helps get rid of stones in the spleen, gallbladder, kidneys (if the stones are small). In addition, exercises for internal organs will help you remove extra pounds and generally rejuvenate.

You need to know that gymnastics for internal organs cannot be done after a heavy lunch, strong medications, or drinking alcohol - injuries to internal organs are possible. Before doing exercises intended for internal organs, you need to know their location.

Who is contraindicated in gymnastics intended for internal organs?

Most people can practice gymnastics for internal organs. However, there are also contraindications. This exercise is contraindicated for postoperative patients whose areas for which the exercises are intended have not yet fully healed. People who have large birthmarks or warts in the abdominal area need to consult with an oncologist. This measure is mandatory to avoid starting the process of the appearance of malignant tumors. Pregnant women should not perform exercises for internal organs. Also, patients with kidney and gallstones should be careful. When performing gymnastics, you can move the stones from their place and block the channels for the removal of urine and bile. Before you start gymnastic exercises for internal organs, be sure to consult your doctor!

Lie on your back and place your hands on your stomach. Inhale while pushing your stomach out, then exhale.

The next exercise can also be done while lying on your back, but place your arms along your body. Without lifting your heel from the floor, bend it, then straighten one leg, then the other. In this case, breathing is arbitrary.

The starting position is the same. Place your hands to your shoulders. As you inhale, straighten your arms in front of you, then put your hands on your shoulders again and exhale.

In the same starting position, bend your knees. After inhaling, straighten your right leg up, then exhale. Then do the exercise with the other leg.

Therapeutic exercises indicated for cystitis and urolithiasis

Lie on your back - one hand on your stomach, the other on your chest. Under the control of your hands, perform deep breathing (try to raise your arms with your stomach and chest). As you exhale, try to lower your stomach and chest using hand pressure.

The next exercise is performed lying on your stomach. Raise your arms up, bending slightly, inhale. Grasp and squeeze your chest with your hands and exhale.

Lying on your back, bend your knees. At the same time, tilt both legs to the right, then to the left, without straightening your knees.

Gymnastics intended for internal organs contains many exercises that help with various diseases and help the functioning of many systems.

their condition is determined by ours appearance. creams and other procedures are a false wrapper,
which I don’t know what kind of people it’s designed for. a layer of plaster will hide
only for a couple of hours, only in dark places, only from others what is inside. because
It is the internal filling of any system that determines the appearance of everything.
and she needs to be monitored. in mechanics - disassemble and lubricate. in organics - massage.
I have been interested in this topic since I was 8 years old. perhaps because it was prohibited under the Union.
my father bought the book "Home Know-It-All" from the 60s - there were different recipes for dishes
and household items. and for some reason there was an application on yoga poses. of everything I've tried,
I highlight three: peacock pose, abdominal lock and headstand. I do this a couple of times a day.

* this is the peacock pose at my dacha). when I was 8 years old I was fascinated by this pose.
but I tried to do it and it didn’t work. then I tried it as a teenager
in different years it didn’t work out. the muscles of the lower back and legs were weak.

I’ve been able to do it for 15 years now and do it regularly. Muscles are needed for training
I recommend this exercise. You can also move your leg to the side. *

Physiological effects of peacock pose:

• Strengthens the muscles of the arms, abdomen and back.


• It has a main effect on the stomach and pancreas, stimulating the activity of the small and large intestines.


• Elbow pressure on the abdominal aorta promotes proper blood supply to the abdominal organs.


• Increases intra-abdominal pressure, cleanses, rejuvenates the digestive organs and glands associated with digestion, as well as the pancreas.


• Well tones all abdominal organs, promoting good digestion and active elimination of toxins (“Like a peacock kills snakes, so this asana destroys poisons and toxins in the body”).


• Stimulates liver cleansing and improves the quality of bile in the gallbladder.


• Strengthens the nerves of the lower body.


• Trains the vestibular apparatus.


• Energy effect of Mayurasana peacock pose:


• Energizes the navel energy center (Manipura).


• Mental effect of Mayurasana:


• Gives a reserve of vigor.


• Increases psychological focus.


• Teaches control over positive and negative energies.


• Reduces anger.


• Increases joy.


• Gives self-confidence and psychological stability


• Relieves stress, relaxes the head and eyes.


• Therapeutic effect of peacock pose:


• Cures diseases of the stomach, spleen and pancreas.


• Helps remove waste accumulated as a result of poor eating habits.


• Eliminates constipation.


• Helps in the treatment of diabetes.


• Helps with biliary dyskinesia and congestion in the liver. from here.

Technique:

• Get on your knees. Place your feet next to each other, spread your knees apart. Lean forward and place your palms on the floor between your knees; your fingers should point towards your feet. Press your forearms tightly together. Lean even further forward and rest your stomach on your elbows and your chest on your upper arms. Stretch your legs back. Tighten your muscles and slowly lift your torso and legs until they are parallel to the floor. The body should now balance only on its arms. Hold the final position for only a short period of time, without using excessive force. Carefully return to the starting position. When breathing calms down, the asana can be repeated.


• Note: Try to raise your legs as high as possible. In the final position, the body weight should be supported only by the stomach, and not by the chest.


• Breathing: Lift your body off the floor and exhale. In the final position, hold your breath as you exhale. As you lower yourself to the floor, inhale. Breathe normally if the final position is held for an extended period of time.


• Duration of practice: Hold the final position for as long as you can hold your breath. Those who hold the final position for a longer period of time should avoid overstraining the muscles. from here.

A brief description of uddiyana bandha, also known as the abdominal lock.
Is a basic technique of Hatha Yoga:

• Contraindications to performing uddiyana bandha are acute diseases of the abdominal cavity, as well as chronic ones - during the period of exacerbation, the period of menstruation in women and pregnancy.


• Uddiyana bandha (“flying up” or “abdominal lock”). In the practice of uddiyana bandha, the organs in the abdominal area are drawn up and inward, creating a natural upward flow of energy; therefore, this word is often translated as “lifting of the abdomen.”


• Uddiyana bandha should be performed on an empty stomach. After exhalation, the breath is held, the windpipe is closed, the chest opens, the diaphragm rises, and the abdominal wall is pulled towards the spine. But not due to muscle tension, but due to the creation of a vacuum in the abdominal cavity. This exercise is also called “vacuum udiyana”. In addition, it should be mentioned that during some pranayamas (breathing exercises) uddiyana may be used on inhalation. But in this case, we are interested in a simple version, and in it uddiyana is performed by holding the breath after exhalation.


• You should master uddiyana carefully so that there is no pain. When performing uddiyana, experienced practitioners can feel the spine through the abdominal muscles. Usually, in beginners, the stomach does not retract deeply due to the fact that the intestines are not cleansed. (There will be a special separate issue on how to cleanse the intestines.

• To train the suspension of internal organs, the strength of the diaphragmatic muscles and abdominal muscles.


• For deep massage of the peritoneal organs.


• "How Capacitors, Fuses and Switches Regulate electricity, and bandhas control the flow of prana (energy). In this bandha, prana, or energy, is directed from the lower abdominal region to the head." B.K.S., Iyengar.

You should hold your breath for a comfortable amount of time, a few seconds. It should be remembered that the Udina’s task is not to hold your breath as long as possible, but to provide a correct and high-quality massage of the internal organs. In the photo you see the final version of performing uddiyana bandha. In order to complete the performance of uddiyana bandha, we first smoothly release the diaphragm and the abdominal wall to a natural position, exhale slightly (not a large number of air still remains in the lungs after exhalation) and then we inhale smoothly. You can do from five to ten approaches. from here.

*my favorite pose*. The queen of asanas in yoga is the headstand, or Sirshasana in Sanskrit. She was awarded this honor because to those who master it perfectly, it brings many benefits to the body and mind: it improves memory and concentration, strengthens the cardiovascular system, increasing the return of venous blood to the heart, relieves the lower back from any tension, sends our tired the brain has a large amount of oxygen.

« Sirshasana is true pleasure. Words are not enough to describe its benefits. Only in this position can the brain receive a sufficient amount of prana and blood. It is directed against gravity and supplies large amounts of blood to the heart. Memory improves incredibly...
Its advantages are countless...
This is a panacea, a cure for all ills, for all diseases. It sharpens psychic abilities and awakens kundalini shakti, cures various diseases of the stomach and digestive tract and increases the power of the mind. This is a powerful blood cleanser and tonic for the nervous system. This asana cures all diseases of the eyes, nose, head, throat, stomach, genitourinary tract, liver, spleen and lungs... Wrinkles and gray hair disappear. “One who practices it for three hours a day, every day, “conquers time,” states the Yogatattva Upanishad." This is how Swami Sivananda speaks enthusiastically about this asana in his book “Yoga and Health”. from here.

* I confirm all the declared effects. when I’m very tired, when I’m in a bad mood, when I want to, I don’t understand why, I do a headstand. *

Perhaps this pose will seem too difficult and unattainable to many. However, almost anyone can master it. Don't be afraid that it will be too difficult for your neck to support the weight of your entire body. The secret is that the main load falls not on the neck, but on the arms. Once you learn how to do this pose correctly, you will find that it is very easy.

* in fact, you need to approach this very carefully so as not to break your neck. I prepared for a week, strengthening my neck muscles. I do it with the position of my hands, which is in the picture above - and the whole weight of my body - yes - falls on my neck. the second option, which is lower, where the hands are in a boat, puts less strain on the neck. If you decide to do this, Google and read other sources regarding safety rules. perhaps I was too cautious with this. Just doing fitness, once every six months you’ll pull something. with a headstand - there were no problems.*

This article was inspired by the increasing requests for help from women with a similar problem. Moreover, these were young and apparently absolutely healthy girls.

Someone had a problem after childbirth, someone had an “age problem” (I was always amused when a 35-45 year old girl starts talking about an “age problem”), someone felt discomfort after a long, chronic cough - the point is one. All of them faced varying degrees of “depression.” I will not go into deep medical detail of this issue now - but we don’t need it. We now need to understand in general what prolapse of internal organs is, why it happens, and, most importantly, how we can cope with it, and even better, prevent it. So, prolapse of internal organs is a lower, compared to normal, location of one or more internal organs (stomach, liver, intestines, kidneys, pelvic organs).

Today our topic is prolapse of the pelvic organs (uterus, vaginal walls, bladder, rectum). Most often, women encounter this disease due to the lack of proper preparation for childbirth and proper recovery after childbirth, after the onset of menopause (hormonal changes), during heavy lifting or chronic cough (especially if there is already a postpartum predisposition), with metabolic disorders (overweight or sudden weight loss, diabetes), etc. The disease is also associated with weakness of the muscles and ligaments that hold the internal organs in their normal position.

And now “on the fingers,” so to speak. The human body is designed very wisely (especially the female body, which is also responsible for the small life in our stomach) - the main thing is to know and understand how to treat it competently. All our internal organs “are not piled up in the stomach and do not put all their weight on the pelvic floor”- as many imagine it. Each of the organs has its own suspending and supporting system of muscles and ligaments, fixing it at a certain height and allowing a certain movement according to the physiological processes in the body.

To make it easier to imagine, look at your stomach and imagine, instead of the cavity between the respiratory diaphragm and the pelvic floor muscles, a room (the ceiling is the respiratory diaphragm, the floor is the pelvic diaphragm, the walls are the abdominal and back muscles).

And the internal organs do not just stand on the “floor” as furniture, but are also attached to the “walls and ceiling”, on the “floor”, exerting minimal pressure. This is all with the correct physiology. Now imagine that the overall structure becomes “flimsy”, the ceiling begins to sag, the walls lose the necessary elasticity, and the fastening ropes stretch. What's happening? That's right, now the “weight of the furniture” will fall more “on the floor”. And if the “floor” in the room is also weak, it will first “sag” too, and then... In general, from “sinking” you will have to move on to “falling out”.

Why am I drawing you all these pictures? Just so you understand that pelvic organ prolapse is not only a failure of the pelvic floor muscles. With the help of special exercises, we need to restore tone to all the muscles and ligaments of the abdomen, primarily the respiratory diaphragm (“ceiling”), the abdominal and back muscles (“walls”) and, of course, strengthen the pelvic floor (“floor”). And half-measures in the fight against prolapse will not bring the desired result or will only bring temporary relief (for example, only “Kegel exercises” or only pumping up the press, often also incorrectly, with an increase in intra-abdominal pressure). An integrated approach is needed here. However, not everything is as complicated as it seems.

A competent selection of a 30-minute set of exercises - and after just a month of regular work you will feel a clear improvement, and after two months you will forget about this problem (I’m not talking about difficult cases now).

Let's summarize. If you begin to experience sensations such as:

• periodic pain in the lumbar region,
• "pulling" pain in the lower abdomen and sacrum,
• episodes of urinary incontinence when coughing, sneezing, laughing, jumping,
• painful sexual intercourse,
• sensation of a “foreign body” in the vaginal canal,
• problems with the intestines and bladder,
• the possibility of prolapse of the uterus and vagina, which sometimes ends in their loss, cannot be ruled out. This is not a reason to panic. This is a reason to take care of yourself, with love and pleasure.

According to statistics, every 3rd woman faces this problem. You may never become that 3rd. Or consciously leave this category. The choice is yours!?

Below are the basic exercises (about the main exercise with variations) for prolapse of the pelvic organs. Let me make a reservation right away - we are talking primarily about the initial stages of prolapse. More serious cases require an individual approach. I cited signs of incipient prolapse in a previous article - and, of course, it’s good to also have a gynecologist’s report. So, what you need to do - and what you absolutely cannot do. First of all, you need to exclude everything that increases intra-abdominal pressure. To do this, first let’s figure out what kind of “beast” this is - “intra-abdominal pressure”.

Now I will again “explain with my fingers”, appealing to your imagination. Imagine that instead of a torso you have a large syringe - and the breathing diaphragm is the plunger in this syringe. What happens in a syringe when we push the plunger down? That's right, the medicine is "pushed" out due to increased pressure in the lower cavity. In our case, the lower cavity is the abdominal cavity, and the pressure in it is intra-abdominal (the chest cavity is the “upper part of the syringe”, and the pressure in it is “intrathoracic”). Physiologically, the play of these pressures (intrathoracic and intra-abdominal) plays a very important function, creating a powerful additional “pump” for the movement of fluids (blood, lymph) from bottom to top and providing massage to the internal organs, helping with childbirth and a host of other processes in the body (we’ll talk about this later). We'll talk in more detail someday). And, again, physiologically this “pump” is designed for a healthy system, that is, in the lower part of the syringe there is not an “atonic belly”, not a weak lower back, not weakened by childbirth ligaments and pelvic floor muscles. Do you see where I'm going with this?

In a healthy system, the piston can drop easily and often - the system will withstand, “dampen” - this is physiological.

In a weak system, an increase in pressure in the lower part (the piston has dropped) leads to a gradual “pushing” of the abdominal organs down (here gravity also helps). So, under what conditions does intra-abdominal pressure increase in normal life? Lifting weights - jumping and running - sneezing and coughing - acts of straining (by the way, current constipation is “future hemorrhoids”). Thus, now we understand what to avoid at the first symptoms of prolapse. Also replace your favorite one for a while Gym or step aerobics yoga and swimming. Believe me, these are temporary measures - then you will come back again, but this time healthy. Again, temporarily (!) we replace the usual “abs pumping” while lying on the back (“classics of the genre” - hands behind the head, lifting to the knees - also increases intra-abdominal pressure) and various leg raises while sitting and hanging with “hypopressive” exercises, then eat by lowering intra-abdominal pressure. And the royal place among these exercises is rightfully occupied by the “vacuum abdominal retraction” exercise. In yoga it is called "Uddiyana bandha" or "Empty Uddiyana". The essence of it is to completely exhale the maximum volume of air, pull the stomach deep under the ribs and hold it there "as long as possible without going beyond a comfortable state"(that is, you should not turn blue and bulge your eyes). I’ll give the technique below, but for now let’s talk about the effects of this exercise:

• The diaphragm, rushing up under the ribs, pulls up all the internal organs, including the pelvic organs, eliminating their displacement
• The abdominal organs are massaged. Thanks to this, constipation, problems with the intestines and pancreas are eliminated, and digestion is normalized. Abdominal massage is also beneficial for the kidneys, liver, spleen and adrenal glands.
• Beneficial effects on the circulatory system. Exercise helps remove venous congestion, improve blood supply to all internal organs and accelerate regenerative processes in various diseases.
• Stimulates the nervous system. Since there is an effect on the “solar plexus”, and many nerve endings are concentrated in the intestines, when performing uddiyana bandha they are stimulated. This leads to calm and tranquility, nervousness and hyperactivity go away.
• Stimulates the hormonal system, adrenal glands and pancreas. In combination with Mula bandha (volitional contraction of the pelvic floor muscles) it affects the uterus and ovaries.
• The active effect on the genitourinary system is explained by the fact that the outflow of blood from the pelvic organs increases, blood supply is activated, excess fluid is removed, and in combination with Mula bandha, the pelvic diaphragm is strengthened and local immunity is stimulated. Uddiyana bandha is especially beneficial for those who suffer from pelvic and abdominal organ prolapse.
• Vital energy rises, which helps slow down the aging process and have an overall rejuvenating effect.
• Due to active “retraction”, the wide muscle layers of the abdominal press are activated, fat is removed from the abdomen, and the figure becomes more elegant, toned and slender. To put it simply, this seemingly simple exercise will replace many other variations of working the abdominal muscles, many times surpassing them in effectiveness. You can find a great variety of techniques on the Internet - the main thing is not to lose sight of the order of “closing the locks”: exhale - chin down, tuck the pelvic floor, pull the stomach inward. Hold for a comfortable amount of time, and in the reverse order we release everything - “stomach, pelvic floor - chin” and only then inhale. This sequence is important for the correct alignment of pressures inside the body.

I'll give a classic example below.

Technique for performing Uddiyana Bandha in Fisherman's Pose.

1. Take the “Fisherman Pose” position with your hands on your knees.
2. Take as full a breath as possible.
3. Exhale as completely as possible, completing the exhalation by lowering your chin to your chest, while simultaneously moving the back of your head upward.
4. Pull the pelvic floor muscles inward.
5. Pull your stomach in and up (there should be a “vacuum traction” from above, your stomach should “suck”, “stick” to the “back wall and ceiling”)..
6. Hold for a comfortable amount of time (5-20 s.).
7. Then relax everything in the reverse order: stomach, pelvic floor, lift your chin - and inhale.

And, as usual, there are two conditions: correct execution and regularity.

Because, as practice shows, for some reason we are ready to pump the press 3 sets of 20 times - and we consider this normal. But when we start doing the “vacuum in the stomach”, we expect magic from one approach of 3-5 times.

And now, depending on the state of our body on this moment We are building our own “Uddiyanov complex”.

1. The easiest option (for those who have recently given birth) is lying in bed. In a horizontal position, we get the most “light” version of working with uddiyana.
2. In ascending order - lying on the floor, legs bent at the knees. We do uddiyana with a raised pelvis (put a blanket rolled up under the pelvis), thus “turning off the gravity” of the internal organs, helping them rise up.
3. In “Slide” or “Downward Facing Dog” (if it’s difficult, replace it with a position on your knees and elbows).
4. Standing in the “fisherman’s pose”, with your hands resting on your knees, draw in as deeply as possible while exhaling as completely as possible.

We select several currently possible options and do 3 approaches 3-5 times. For example, 5 uddiyans in the floor position, 5 in downward-facing dog, 5 in the fisherman's pose. Between sets there is rest and several full deep breathing cycles. Then every day we add 1-2 times, bringing it up to 10 times in a set. Or we divide the complex into stages, 2 times a day, 15 minutes. in the morning and 15 min. In the evening. A prerequisite is that the stomach must be empty! Therefore, the morning is the ideal time to study. And, of course, the faster the result we want to achieve, the more regular, accurate, and daily the classes should be. And also - “for starters”, so to speak. This exercise is a guide to various techniques of “Thai tricks” in bed. Therefore, it’s worth mastering - you definitely won’t go wrong. Be healthy and sexy!

Exercise to improve the activity of the gastrointestinal tract.

These exercises must be performed 3-5 times a week for 10-15 minutes. Best time for classes - immediately after waking up, before the first meal. Carry out gymnastics with a relaxed press, trying to breathe with your stomach, that is, with the help of the diaphragm: as you inhale, stick your stomach out, while exhaling, gradually draw it in.

Exercise "Plow"

After waking up, without getting out of bed, drink a glass of warm water. After this, raise your legs up, your pelvic organs should be in an inverted position. Take a “birch tree”, “plow” pose, or simply rest your feet against the wall. As a result of this exercise, blood flows out of the pelvis, which activates intestinal motility, and also relieves constipation, hemorrhoids and menstrual disorders.

Massage

After drinking a glass of water, squat down and walk in this position for 1-2 minutes. You will be able to “externally” massage the intestines and activate the activity of the abdominal organs. This exercise will speed up metabolic processes in the body, promote the breakdown of fat and remove waste and toxins.

Exercise "Pump"

Place your feet hip-width apart and hold your hands above your knees with your fingers pointing outward, resting on your hips and supporting your body weight. Retract and protrude your stomach as much as possible 10-15 times. Avoid unpleasant sensations in the head and abdominal area. So in a simple way you can improve the functioning of the abdominal organs, keep your abdominal muscles toned, normalize the functions of the gastrointestinal tract, and also speed up your metabolism.

Leg pull-up

Lying on your back, place your arms in front of your chest, palms on top of each other. While inhaling, bend your right leg at the knee, and then pull it to your stomach to the side. Grasp your right shin with the crook of your left arm and forcefully press your right thigh to your body with your hands. At this moment, lift your left leg. Hold your breath for 5-10 seconds and then exhale, remain in this position. Repeat the exercise first with your left leg, then with both legs at the same time. It is necessary to repeat 5-8 times.

By tightening your legs, you work on the abdominal organs. The right leg activates the liver, gall bladder and ascending colon, and the left leg activates the stomach, pancreas, spleen and descending colon. By regularly performing this exercise, you can eliminate flatulence and constipation, as well as normalize the acid-base balance of gastric juice and remove fat deposits in the abdominal area.

Twisting

Sit on your buttocks and straighten your legs. First, pull your right leg toward your stomach, turning your body to the right. Then do the same with your left leg. Perform 8 crunches. Remember that any twisting begins with the right leg. This exercise also activates the abdominal organs, improving their functioning.

Introduction

Movement can replace various medications, but no medicine can replace movement.

Clement Tissot

“Life is in motion,” if people remembered this famous aphorism more often, they would get sick less. But, alas, modern realities are such that a person often deprives himself of this main source of health. And if an illness knocks on his life, he completely protects himself from all sorts of stress, reducing treatment only to taking medications. Meanwhile, even in ancient times, 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 BC. In medical gymnastics schools Ancient China special exercises were used not only to treat the spine, various fractures and dislocations, but also for heart and lung diseases. As the famous ancient Chinese physician Hua-To (2nd century AD) said, “the body requires exercise, but not to the point of exhaustion, for exercise is intended to eliminate bad spirits from the body, promote blood circulation and prevent illnesses.”

IN 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 illness (possibly tuberculosis), but thanks to the healing exercises that he regularly performed, he lived to be almost a hundred years old. Herodicus taught therapeutic gymnastics to his many students and patients.

The first sports doctor known to us and follower of Hippocrates, Claudius Galen (129–201 AD), also used specially designed gymnastics in the treatment of gladiators. He wrote: “Thousands and thousands of times I have restored health to 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 his aphorism - “movement can replace various drugs, but no medicine can replace movement” - became the motto of physical therapy.

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

In Russia, the science of medicinal use physical exercises began its development in the second half of the 18th century, when Moscow University was opened (1755) and the medical faculty was based on it, but it became especially widespread in the 20s. last century, during the heyday of resort and sanatorium 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 (based on a doctor’s diagnosis) exercises can not only improve the functioning of a diseased organ, but also eliminate existing disorders.

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.

For respiratory diseases, gymnastics helps eliminate or reduce respiratory failure, developing chest mobility and increasing the vital capacity of the lungs.

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

But, like any other remedy, gymnastics requires consultation with a doctor - 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 gymnastics also has contraindications: you cannot do it during or after acute viral diseases, with oncology and some mental illnesses; In addition, each disease has its own limitations.

If you have received the “go-ahead” to practice therapeutic gymnastics, you can safely begin to master it. You just need to approach this matter quite responsibly and consciously: only systematic implementation of special exercises in combination with an optimistic attitude can give a powerful positive effect.

The cardiovascular system

Physical exercise has an important place in the treatment and prevention of diseases cardiovascular systems s.

As a result of therapeutic exercises, the heart muscle is strengthened, its contractility is increased, and blood circulation, including peripheral circulation, is enhanced. Good blood flow, in turn, promotes mechanical massage of the walls of blood vessels, due to which they become more elastic. The level of cholesterol in the blood decreases, which means the risk of blood clots forming inside the vessels. All this inhibits the development of atherosclerotic changes in the body - main reason heart ailments.

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

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

Even if you feel well, you cannot sharply and quickly increase physical activity.

Exercises should begin no earlier than 1.5–2 hours after eating.

Exercises should be stopped immediately if, during or afterward, discomfort in the heart area, dizziness, shortness of breath, or palpitations appear. If the pain does not go away on its own, you should take validol or nitroglycerin and be sure to consult a doctor!

Elderly people suffering from atherosclerosis with cervical osteochondrosis are not recommended to bend “below the heart” to avoid a rush of blood to the head, large amplitude rotational movements of the head and torso, strength exercises with straining (the outflow of blood from the brain is hampered), exercises that lead to body concussion ( imitation of wood chopping, boxing).

It is very important to monitor your heart rate during physical activity.

It is believed that physical education has a positive effect on the body when, by the end of exercise, the pulse increases 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 goal of rehabilitation of patients who have suffered a 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 rehabilitation therapy system is physical therapy with a gradual and strictly controlled increase in the intensity of physical exercise.

All exercises must be performed smoothly, rhythmically, alternating them with breathing exercises. The goal of physical training is to gradually increase the number of heart contractions 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

Initial position

Raise your arms up, palms facing out, and stretch – inhale. Lower your arms down, making a circle with them, and exhale.

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

Exercise 2

Initial 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

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

Take a breath. Squat down without lifting your heels from the floor, leaning forward a little and moving your arms back - exhale. Return to the starting position – inhale. Repeat 4-6 times.

Exercise 4

Initial position- Same.

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

Exercise 5

Initial position

Lean to the left while lifting 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

Initial position– sitting, leaning back relaxed on the back of the chair and grabbing the seat with your hands, legs extended.

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

Exercise 7

Initial position- Same.

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

Exercise 8

Initial position– sitting, leaning back in a chair and raising your arms up, legs extended.

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

Exercise 9

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

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

Exercise 10

Initial position- Same.

Stretch your left hand forward; 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 the starting position. Perform the same movements, starting with your right hand and stepping with your 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

Initial position- lying in bed on your back.

Raise your arms up, grabbing the headboard of the bed. Pull yourself up, moving your head back (going deeper into the pillow), straighten your legs, and pull your toes out. Repeat 5-6 times.

Exercise 2

Initial position- sitting in bed.

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

Exercise 3

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

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

Exercise 4

Initial position– standing, one hand at the top, the other at the bottom (Fig. 5).

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

Exercise 5

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

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

Exercise 6

Initial position– standing, hands on your belt, feet shoulder-width apart.

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

Exercise 7

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

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

Exercise 8

Initial position– standing, arms straight in front of the chest, legs hip-width apart.

For each count, perform jerking movements with your arms straight or bent at the elbows (possibly with a simultaneous half-rotation of the body). Repeat 8-10 times.

Exercise 9

Initial position - standing, hands behind your head, feet together. On count 1, lean to the left, simultaneously lunging with your left foot in the same direction (you can simultaneously stretch your arms up) (Fig. 7), on count 2, return to the starting position, on 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 in each direction.

Exercise 10

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

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

Exercise 11

Initial position– standing, hands on your belt, feet shoulder-width apart.

Perform circular rotations with your pelvis (left, forward, right, backward) (Fig. 9, a, b). Do the same on the other side. Repeat 4-5 times in each direction.

Exercise 12

Initial position– standing, hands on your belt, feet hip-width apart.

About 1-2, spread your arms to the sides, slightly turn your torso to the right (Fig. 10) - inhale, about 3-4 return to the starting position - exhale. Repeat 3-4 times in each direction.

Exercise 13

Initial position

Perform jumps in place for 30–40 seconds: legs together - apart; legs together - one leg 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 local bleeding of tissue as a result of narrowing of the lumen of the artery feeding 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 artery disease. It promotes 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 activity. In case of coronary heart disease, before prescribing one or another set of exercises, the cardiologist must determine the functional class of the patient, i.e., acceptable physical activity. For this purpose, stress tests are prescribed - bicycle ergometry (rotating the pedals of a bicycle) and treadmill test (walking at a certain pace on a moving track). During these tests, an ECG is recorded, blood pressure is measured at certain intervals, and the pulse rate is recorded.

In addition to stress tests, daily monitoring of ECG and blood pressure is carried out to identify changes in cardiac activity, in particular when performing household physical activity, as well as echocardiographic examination (at rest and during physical activity).

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

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

II class: moderate restriction of physical activity. During everyday physical activity, fatigue, palpitations, and 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 also occur at rest; minimal exercise increases these symptoms. Contraindications to physical therapy are:

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

Severe violations heart rate(frequent extrasystole, paroxysmal tachycardia, atrial fibrillation), circulatory failure stages P-B and higher), persistent arterial hypertension (over 170/110 mm Hg), concomitant severe diabetes mellitus.

A set of exercises for patients of 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

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

Exercise 4

Initial position- Same.

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

Exercise 5

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

Exercise 6

Initial position- Same.

Raise your right leg forward, bend it at the knee (Fig. 12, A), then straighten (Fig. 12, b) and lower it. Do the same with your left leg. Repeat 8 times with each leg.

Attention! This exercise should not be performed if you are dizzy or have severe osteochondrosis. cervical region spine.

Exercise 7

Initial position- Same.

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

Exercise 8

Initial position– standing, arms down along the body.

Raise your arms to the sides (Fig. 14, A), then put it 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

Initial position– standing, arms down along the body.

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

Exercise 11

Initial position- Same.

Place your hands on your waist and perform three springy bends to the left. Repeat the bends to the left, placing your hands to your shoulders, then raising your hands up. Return to the starting position. Perform three tilts to the right in the same sequence. Repeat 4-6 times in each direction.

Exercise 12

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

Swing your right leg at an average pace: to your left hand, then to your right hand, again to your left hand. Try not to place your foot on the floor while swinging. Return to the starting position. Repeat 3-4 times with each leg.

Exercise 13

Initial 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 out, clasp your fingers into a “lock” - exhale. Repeat the movements, changing the position of your hands: right on top, left on bottom. Perform at a slow pace 6 times.

Exercise 14

Initial position– standing, legs crossed, hands on the belt.

Bend your torso left and right. Repeat at an average pace 8-10 times.

Exercise 15

Initial position - standing, arms along the body.

Place your right leg to the side and lean forward, reaching your hands towards the floor (Fig. 16); return to the starting position. Repeat at an average pace 6-8 times in each direction.

Exercise 16

Initial position– standing, hands on the belt.

Swing your left leg: right, left, right. Return to the starting position. Repeat 4-6 times with each leg.

Exercise 17

Initial position– standing, arms along the body.

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

Exercise 18

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

Exercise 19

Initial position Inhale, then bend your left leg and squat (as far as possible) on your right leg (Fig. 18) - exhale. Return to the starting position – inhale. Perform squats at a medium pace alternately on the right and left legs. Repeat 8-10 times.

Exercise 20

Initial 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 the starting position. Repeat at an average pace 8-12 times. Breathing is voluntary.

Exercise 21

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

Exercise 22

Initial position– standing, legs wider than shoulders, arms down along the body.

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

Exercise 23

Initial position– standing, legs wider than shoulders, arms spread to the sides.

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

Exercise 24

Initial position– standing, hands on the belt.

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

Exercise 25

Initial position- lying on your back.

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

Exercise 26

Initial position– sitting on a chair, legs straightened, hands resting on the chair from behind.

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

Exercise 27

Initial position- Same.

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 voluntary.

Exercise 28

Initial position- lying on your stomach. Lean on your arms, elbows bent, hands near your shoulders (lying support). Do push-ups from the floor at an average pace 6-10 times.

Exercise 29

Initial position– standing, hands on the belt.

Perform a squat (arms extended forward). Return to the starting position. Repeat at an average pace 20–24 times. Breathing is voluntary.

Exercise 30

Initial position- Same.

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

Exercise 31

Run in place for 1–2 minutes with your knees raised high. The pace is average.

Exercise 32

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

Exercise 33

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

Exercise 34

Initial position– standing, hands behind your head.

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

Exercise 35

Initial position– standing, hands on the belt.

Perform circular movements with your pelvis, as when rotating a hula hoop. The pace is average. Do 8 rotations in each direction at an average pace.

Exercise 36

Starting position – standing, arms down along the body.

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

Exercise 37

Initial position- Same.

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

Exercise 38

Walk at a calm pace for 1–2 minutes.

Therapeutic movements for cerebral atherosclerosis

Atherosclerosis is a vascular disease in which numerous yellowish plaques appear on their inner surface, containing large amounts 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. The result is a lack of oxygen and nutrients delivered by blood.

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

Hypertension and cerebral atherosclerosis very often accompany each other.

When treating atherosclerosis, it is important to create conditions that improve blood supply to the brain. These are primarily walks on fresh air, compulsory hygienic gymnastics and performing feasible physical labor, and for people with mental work - a combination of it with physical labor.

Below is a specially developed set of exercises intended for patients with cerebral atherosclerosis 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 and exhaling for 3–4 steps.

Exercise 2

Initial position– standing, toes and heels together; hands lie on the lower back with thumbs forward.

At the same time as you exhale through your nose, pull in your stomach as far as possible (Fig. 25, A), then, simultaneously with inhalation, push it forward as far as possible (Fig. 25, b). Look straight ahead, make sure your back is straight and your shoulders are back.

Perform the exercise slowly, watch the synchronization of breathing and movement. Repeat 3-4 times.

Exercise 3

Initial 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 your brushes.

Exercise 4

Initial position– sitting deep in a chair, feet shoulder-width apart.

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

Exercise 5

Initial position- sitting on a chair.

Synchronously bend and straighten your limbs at the elbow, shoulder and knee joints, imitating walking (Fig. 28). On each count, change the position of your arms and legs. Do not lift your feet off the floor. Repeat 8-10 times. Breathing is arbitrary, the pace is average.

Exercise 6

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

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

Exercise 7

Walk in place.

Exercise 8

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

Exercise 9

Initial position– standing, hands on the back of the chair, legs together.

On the count of 1, move your left hand to the side, simultaneously turning your head in the same direction, look at your hand, put your right leg back (Fig. 31); on count 2, return to the starting position. On a count of 3-4, do the same with your right hand and left foot. Repeat 3-4 times.

Exercise 10

Initial position– standing facing the back of the chair and holding onto it.

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

Exercise 11

Initial position– standing, legs together.

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

Exercise 12

Initial position– standing, arms to the sides.

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

Exercise 13

Initial position– standing, hands on the belt.

Tilt your body left and right (Fig. 34), sliding your hands along the sides of your torso and legs. Repeat in each direction 3-4 times.

Exercise 14

Initial position- standing.

Grasp a support with your right hand (the back of a chair, a door frame), swing your left leg back while simultaneously raising your left arm upward, then swing forward (as high as possible), while the arm moves backward. Repeat 10–15 times. Do the same with your right limbs.

Exercise 15

Initial position- standing. Perform breathing exercises:

1. As you inhale, expand your chest while simultaneously protruding the front wall of your abdomen. Start exhaling by vigorously drawing in the abdominal wall and then compressing the chest. Breathe through your nose. To control, place one hand on your chest, the other on your stomach. Repeat 4-8 times.

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

Exercise 16

Initial position- standing.

Roll the medicine ball ( medicine ball) around the body - from right to left and vice versa. Repeat 3-4 times in each direction.

Exercise 17

Initial position- standing.

Raise the medicine ball in front of you with 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

Initial position- standing.

Hold the stick in a vertical position for 10–15 seconds at arm's length. Look at her straight, without raising your head. Repeat the exercise with the other hand. To hold the stick, movements in different directions are allowed. Breathing is voluntary. Repeat 2-3 times.

Exercise 19

Walk in a straight line with your arms extended forward. Place the heel of one foot against the toe of the other (Fig. 35). For the first 3-4 sessions, perform 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, back of the head, forehead and temple area. Use massage elements such as stroking and rubbing.

Exercise 21

In a lying 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.

On the count of 1-2, raise your arms up and spread them - inhale; on the count of 3-4, lift 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 unpleasant sensations), you can gradually include the exercises of the first complex.

Therapeutic movements for hypertension

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

When prescribing physical therapy, the doctor must determine the motor mode that is most favorable for the patient. There are gentle, gentle-training and training modes.

Gentle mode for hypertension, it is prescribed, as a rule, in the first weeks (sometimes months) after discharge from the hospital, as well as when health conditions deteriorate. In this mode, mainly muscle relaxation exercises, simple rhythmic gymnastic exercises are acceptable, then dynamic cyclic exercises (mainly walking) are included.

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

Those who exercise 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 is prescribed to those who can easily tolerate the loads of a gentle training regime. It includes regular training, mainly fast walking and slow running, in some cases - exercise on exercise bikes or cycling, after heavy physical exertion - muscle relaxation.

A set of exercises for people exercising in a gentle mode

Exercise 1

Initial position– lying on your back, arms along your 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

Initial position- Same.

Practice diaphragmatic breathing. Take 4-5 breaths.

Exercise 3

Initial position- Same.

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

Exercise 4

Initial position- Same.

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

Exercise 5

Initial position- Same.

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

Exercise 6

Initial position- Same.

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

Exercise 7

Initial position- Same. Perform diaphragmatic breathing: take 4-5 inhalations and exhalations.

Exercise 8

Initial position- Same.

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

Exercise 9

Initial position- Same.

At the same time, with free swinging movements, move your straight leg and arm to the side - inhale. Return to the starting position - exhale. Repeat 3-4 times in each direction.

Exercise 10

Initial position- Same.

Perform relaxation by relaxing all the muscles of the body. Breathing is free.

Set of 1 exercises for people exercising in a gentle training mode

Exercise 1

Initial position- sitting.

Take the “coachman’s pose” (Fig. 37, A), then straighten your torso, raising your head (Fig. 37, b),- inhale. Return to the “coachman’s pose” – exhale, while relaxing your muscles. Repeat 3-4 times.

Exercise 2

Initial position- Same.

The arms are lowered, the legs are straightened, resting on the heels. Perform circular movements simultaneously in the wrist and ankle joints. Repeat 8-10 times in each direction. Breathing is voluntary.

Exercise 3

Initial position- the same, hands down.

Rotate your torso to the side while simultaneously moving your arm in the same direction – inhale. Return to the starting position – exhale, relax your muscles. Repeat 3-4 times in each direction.

Exercise 4

Initial position- Same.

Place your hands to your shoulders and perform circular movements in the shoulder joints. Lower your arms, relax your muscles. Repeat 4 times in each direction. Breathing is voluntary.

Exercise 5

Initial 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

Initial position- the same, hands down.

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

Exercise 7

Initial position- Same.

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

Initial position- Same. Make a fist with your hands and lift them towards your shoulders. With slight tension, pull back (Fig. 40) – inhale. Lower your arms with relaxation - exhale. Repeat 5-6 times.

When completing the complex, walk around the room for 30 seconds, making voluntary movements with your arms.

A set of 2 exercises for people exercising in a gentle training mode

Exercise 1

Initial position- standing.

Take a step forward (shifting 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 (moving forward).

Exercise 2

Initial position- Same.

Place your hands on the wall (arms at shoulder level), your torso slightly tilted forward. Imitate walking in place, lifting only your heels. Repeat 10-12 times.

Exercise 3

Initial position- Same.

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

Exercise 4

Initial position- the same, hands on the belt.

Swing your right leg (back and forth), trying to relax your leg until it feels heavy. Breathing is voluntary. Do the same for your left leg. Repeat 4-6 times.

Exercise 5

Initial position– sitting on a chair, arms down. Raise your shoulders up - inhale, lower them - exhale. Repeat 5-6 times.

Exercise 6

Initial position- Same.

Move your right arm and leg to the side at the same time (Fig. 41) – inhale; lower - exhale. Repeat the same for your 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

Initial position- Same.

Finally, relax in the “coachman’s pose.”

A set of exercises for people exercising in training mode

For people exercising 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

Initial position- standing.

For 1–2 minutes, walk as usual, on your toes, on your heels, cross-step, “front step,” back forward, etc. Change walking options after 4–6 steps. Breathing is calm.

Exercise 2

Initial position- sitting on a chair.

Place your arms bent at the elbows in front of your chest. Pull your elbows back with force (Fig. 42, A)- inhale. Lean forward with your arms hanging freely (hands at your heels) (Fig. 42, b)- exhale. Do not lower your head low when bending. Repeat 3-4 times.

Exercise 3

Initial position- the same, with your hands resting on the seat.

Raise your legs and, as you exhale, make 3-4 movements that imitate riding a bicycle. Return to the starting position and pause for 2-3 seconds, then repeat the exercise. Do 4-5 times.

Exercise 4

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

Exercise 5

Initial position- Same.

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

Exercise 6

Initial 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)- inhale. Clasp your hands in a “lock” under knee joint and swing your relaxed shin (Fig. 44, b)- exhale. Repeat 4-5 times.

Exercise 7

Initial position- Same. Place your feet in line (left in front of right). Get up from the chair, maintaining your balance - exhale; sit down - inhale. Repeat 8 times, changing the position of your feet.

Exercise 8

Initial position- Same.

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, possible with various hand movements.

Exercise 10

Initial position– standing, feet shoulder-width apart.

Perform torso turns with one arm moving to the side and back – inhale. Return to the starting position - exhale. Repeat 3-4 times in each direction.

Exercise 11

Initial position- Same.

Raise your hands to your shoulders, move your elbows and shoulders back and at the same time 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

Initial position- Same.

Place your hands on the wall and tense all your muscles as much as possible (without moving) for 2–5 seconds. Put your hands down and relax. Repeat 3-4 times.

Exercise 13

Walk: 2 steps - raise your arms (muscles tense), 3 steps - gradually lower them, consistently “folding” them (in the wrist joints, in the elbows, in the shoulders) and relaxing the corresponding muscles. Repeat 2-3 times.

Exercise 14

Initial position– standing, feet shoulder-width apart.

Spread your arms to the sides, place the heel of your right foot to the toe of your left. Bend your torso forward, then to the sides. Try to keep your balance. Repeat 3-4 times in each direction.

Therapeutic movements for hypotension

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

The essence of the method of therapeutic exercises for hypotension comes down to dosed stimulation of proprioceptors (proprioceptors are the terminal formations of sensitive nerve fibers in skeletal muscles, ligaments and joint capsules; they are irritated when muscles contract, tense or stretch). With the help of special exercises, the tone of skeletal muscles changes, as a result of which proprioceptive impulses are activated, changing the level of blood pressure at rest.

Therapeutic gymnastics for this disease gives good effect, if the following conditions are met:

Systematic use of physical exercises;

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

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

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

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

Complex 1 (easy)

Exercise 1

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

Exercise 2

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

Exercise 3

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

Exercise 4

Raise your arms up and walk at an average pace for 30 seconds. Make sure your posture is correct.

Exercise 5

Place your hands on your waist and walk on your toes at an average pace for 30 seconds. Avoid leaning your torso 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

Bend 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

Initial position- standing.

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

Exercise 10

Initial 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 jerking, while maintaining balance.

Exercise 11

Initial position– standing, legs apart, arms to the sides.

Make four slow rotations of the shoulder joints forward, then three fast rotations of the shoulder joints. Do the same in reverse. Repeat 5 times in each direction. Breathing is uniform.

Exercise 12

Initial position– standing, legs apart, arms down.

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

Exercise 13

Initial position- standing.

Place your left hand on your waist, then your right, 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 increasing the pace.

Exercise 14

Initial position– standing, legs apart, hands behind your head.

Tilt your torso 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

Initial position- Same.

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

Exercise 16

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

Exercise 17

Initial position– standing, legs apart, hands in front of the chest.

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

Exercise 18

Initial position– standing, legs together, arms extended forward.

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

Exercise 19

Initial position– standing, legs apart, arms down.

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 performed together, without intervals.)

Exercise 20

Initial 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

Initial position– standing, legs together, hands on the waist. Perform 10 jumps on two legs at a fast pace. Breathing is uniform.

Exercise 22

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

Exercise 23

Walk for 90 seconds at a slower pace, achieving complete restoration of breathing.

Exercise 24

Initial 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 seconds. After tension there is a pause of 40–45 s. Breathing is uniform.

Exercise 25

Initial position- Same.

Extend your arms to the sides and hold for 10 seconds. After tension there is a pause of 40–45 s. Breathing is uniform.

Exercise 26

Spread your arms to the sides and walk at a slow pace forward with your face and forward with your back. Repeat 5 times.

Exercise 27

Initial position- standing.

Hold the gymnastic stick in your palm in a vertical position. Balance the stick with both hands alternately for 3 minutes.

Exercise 28

Initial position

Balance the stick with each hand alternately for 3 minutes. Breathing is uniform.

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

Complex 2 (medium)

Complete exercises 1–6 from set 1.

Exercise 7

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

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

Exercise 8

Initial position– the torso is tilted forward, legs are bent, hands are on hips.

Walk for 30 seconds at an average pace in a half-squat. Breathing is uniform.

Exercise 9

Initial position- Same.

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

Exercise 10

Initial position– standing, legs apart, arms down.

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

Exercise 11

Initial 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

Initial position– standing, legs apart, arms forward.

Take the stick, positioned horizontally, by the middle. Swing the stick left and right (“propeller”) for 30 seconds. The pace is fast, don't hold your breath.

Exercise 13

Initial position– standing, legs apart, arms down.

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

Exercise 14

Initial position– standing, legs apart, arms bent at the elbows, holding 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 in each direction. The pace is slow, perform movements in one plane.

U exercise 15

Initial position– standing, legs together, hands holding the stick in front of you with an overhand grip.

Bend your elbows, extend them forward, bend your elbows again, return to the starting position; bend your elbows, lift them up, bend your elbows, return to the starting position. Repeat 10 times at an average pace.

Exercise 16

Initial position– standing, legs apart, arms down, holding the stick by the ends.

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

Exercise 17

Initial position– legs together, arms down, 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

Initial position- Same.

On the count of 1–2, raise your arms up while simultaneously lunging forward deeply (without swinging) – inhale, return to the starting position. Repeat 5 times.

Exercise 19

Initial position– legs apart, right (left) arm extended forward and holding a stick standing vertically in front.

Move your left (right) arm to the side back with your torso turned to the side - inhale, return to the starting position - exhale. Perform at a slow pace, alternately 5 times in each direction. Make sure you are breathing correctly.

Exercise 20

Initial position– standing, legs apart, arms down.

Sit down, stretching your arms forward with your palms facing in, exhale, return to the starting position, inhale. Repeat at a slow pace 15 times.

(Exercises 21–23 are performed together, without intervals.)

Exercise 21

Initial position– standing, legs together, hands on the waist.

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

Exercise 22

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

Exercise 23

Walk at a slower pace for 1.5 minutes until breathing is completely restored.

Exercise 24

Initial position

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

Exercise 25

Initial position- Same.

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

Exercise 26

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

Exercise 27

Repeat exercise 26 with your hands behind your head.

Exercise 28

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

Exercise 29

Initial position– standing, gymnastic stick vertically on the finger of the hand.

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

Exercise 30

Initial position– standing, stick vertically on palm.

Balance the stick, throw it up, take it into the palm of the same hand and balance it again. Perform the exercise for 2 minutes with each hand.

Exercise 31

Initial position– standing, legs apart, arms down.

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

Exercises 31–34 are performed together, without intervals.

Exercise 32

Initial position– legs together, hands on the waist. Perform 10 jumps on two legs at a fast pace. Breathing is uniform.

Exercise 33

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

Exercise 34

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

Repeat exercises 24 and 25.

Exercise 35

Initial position– standing against the wall, legs apart, torso slightly tilted forward, hands resting against the wall.

Press as hard as possible on the wall for 3 seconds. After tension there is a pause of 40–45 s. Repeat 3 times, without holding your breath.

Exercise 36

Initial position– standing, legs apart, arms down.

Place your left hand on your waist, then your right, left hand to your shoulder, then your right, extend your left arm up, then your right. Repeat the movements in reverse order and return to the starting position. Perform 5 times, gradually slowing down. Breathing is uniform, through the nose.

Complex 3 (strong)

Perform exercises 1–6 from set 1, then 7–8 from set 2.

Exercise 1

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

Do exercise 10 from complex 2.

Exercise 2

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

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

Exercise 3

Initial position– legs together, hands with dumbbells on the waist.

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

Exercise 4

Initial position

Make four slow and four fast rotations of your shoulder joints forward. Do the same backwards. Repeat 5 times in each direction. To make it more difficult, reduce the amplitude of rotation.

Exercise 5

Initial position– standing, legs apart, arms down.

Raise your arms up, shake your hands in a relaxed manner – inhale; relax your arms down and exhale. Repeat 5 times, achieving maximum relaxation.

Exercise 6

Initial position– standing, legs apart, arms with dumbbells lowered.

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

Exercise 7

Initial position– legs apart, arms with dumbbells to the sides.

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

Exercise 8

Initial position- Same.

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

Exercise 9

Initial position- Same.

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

Exercise 10

Initial position– legs apart, hands with dumbbells in front of the chest.

Jerk your elbows back, spread your arms to the sides, turning your torso to the side. Perform at an average pace alternately 5 times in each direction. Breathing is uniform.

Exercise 11

Initial position– legs together, arms with dumbbells forward.

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

Exercise 12

Initial position– legs apart, hands with dumbbells on the waist.

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

Exercise 13

Initial position– standing, legs apart, arms down.

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

Exercises 13–16 are performed together, without intervals.

Exercise 14

Initial position– legs together, hands on the waist. Perform 20 high jumps on two legs at a fast pace. Breathing is uniform.

Exercise 15

Run for 2 minutes at a slow to medium pace.

Exercise 16

Walk for 1.5 minutes, gradually slowing down until your breathing is completely restored.

Exercise 17

Initial position– sitting on a chair, hands with dumbbells on your knees (dumbbell weight 1.5–3 kg).

Stretch your arms forward and hold for 20 seconds. Do not hold your breath. After tension there is a pause of 40–45 s.

Exercise 18

Initial position- Same.

Extend your arms to the sides and hold for 20 seconds. Do not hold your breath. After tension there is a pause of 40–45 s.

Exercise 19

Stretch your arms to the sides and walk at a slow pace, turning 90° (180°, 360°). Repeat 5 times.

Exercise 20

Do the previous exercise, but with your eyes closed.

Exercise 21

Initial position– standing, gymnastic stick vertically on the palm.

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

Exercise 22

Initial position– the stick is vertical on the back of the foot (the leg is slightly elevated).

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

Exercise 23

Initial position– standing, legs apart, arms down.

Sit down, arms 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 eaten together, without intervals.

Exercise 24

Initial position– legs together, hands on the waist. Perform 15 jumps on two legs at a fast pace. Breathing is uniform.

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

Exercise 25

Initial position– standing, legs apart, arms down.

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

Complete exercises 35, 36 from complex 2.

Respiratory system

Only trained muscles are able to ensure full breathing and normal gas exchange, therefore physical exercises have a special place in the treatment of the respiratory system. They are aimed at training primarily those muscles that are involved in the breathing process: the diaphragm, external and internal intercostal muscles, quadratus lumborum, rectus and transverse abdominal muscles, external and internal oblique abdominal muscles, etc. In addition, breathing exercises help create a branched circulatory system in the tissues of the bronchi, lungs and the 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 tool. People who have ever suffered from acute or chronic bronchitis or other bronchopulmonary diseases should definitely include them in their daily morning exercise routine.

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

A set of therapeutic movements for those who have suffered an exacerbation of chronic bronchitis

Exercise 1

Initial position– legs slightly apart, arms bent in front of the chest.

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

Exercise 2

Initial position

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

Exercise 3

Initial position– legs slightly apart, arms down.

Spread your arms to the sides and take a deep breath; squat down with your arms forward – exhale. Repeat 6-10 times.

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

Exercise 4

Initial position- standing.

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

Exercise 5

Initial position– standing, feet shoulder-width apart.

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

Exercise 6

Initial position- standing.

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

Exercise 7

Initial position- standing.

Place 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 in each direction.

Exercise 8

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

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

Exercise 1

Initial position– standing, feet shoulder-width apart. Spread your arms to the sides (Fig. 49) and take a deep breath. While exhaling forcefully, make springy movements with your arms back and slightly forward, inhale – arms down. Repeat 5-7 times.

Exercise 2

Initial 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 your hands. Repeat at an average pace 4-6 times. Breathing is uniform.

Exercise 3

Initial position– standing, legs shoulder-width apart, feet parallel, shoulders turned, torso straight, hands on the waist.

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

Exercise 4

Initial position

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

Exercise 5

Initial position- standing sideways to the chair.

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

Exercise 6

Initial position– standing, feet shoulder-width apart, arms down.

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

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

Exercise 7

Initial position– standing, legs slightly apart, hands on hips.

Take a deep breath; exhaling, tilt your torso to the right, helping with your left hand raised up. Do the same in the other direction. Repeat 4-5 times in each direction.

Exercise 8

Initial position- standing sideways to the chair.

Place your left hand on the back of the 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. Same with the other leg. Repeat 4 times with each leg.

Exercise 9

Initial position– standing, hands on the back of the chair. Take a deep breath, squat - exhale, return to the starting position - inhale. Repeat 6 times.

Exercise 10

Initial 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, sideways, backward. Repeat 3-4 times in both directions.

Exercise 11

Initial position– standing, legs slightly apart. Grasp the back of the chair with your hands. Exhale and do a squat; if it’s difficult, do 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 practical healthy people(prevention of bronchitis)

Exercise 1

Initial position– standing, feet shoulder-width apart, arms down.

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

Repeat 3-4 times.

Exercise 2

Initial position– standing, feet shoulder-width apart, arms down.

On the count of 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 your right leg and right hand for a count of 3–4 (left hand on your belt).

Repeat 3-4 times.

Exercise 3

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

For each count, jerk your arms back, rhythmically combining them with inhalation and exhalation. Repeat 3-4 times.

Exercise 4

Initial position– standing, feet together, hands on the belt.

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

Repeat 3-4 times.

Exercise 5

Initial position– feet shoulder-width apart, arms down.

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

Repeat 3-4 times.

Exercise 6

Initial position– standing, feet shoulder-width apart, arms down.

On the count of 1–2, raise your arms bent at the elbows to shoulder level – inhale; on a count of 3–4, lower your relaxed arms down and shake them several times – exhale.

Repeat 3-4 times.

Exercise 7

Initial position– legs wider than shoulders, hands on the belt.

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

Therapeutic movements for pleurisy

A set 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 during exudative (effusion) pleurisy, is accelerated.

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

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

Exercise 1

Initial position– lying on your back, right hand on your chest, left hand on your stomach.

Perform full breathing under the control of your hands. Notice the rise of the chest on the affected side as you exhale.

Exercise 2

Initial position- lying on your back. Take a full breath, and as you exhale, pull your knee toward your chest on the painful side.

Exercise 3

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

Exercise 4

Initial position– standing, hands down, fingers clasped.

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

Exercise 5

Initial position– standing, hands on the belt. Bend to the healthy side - take a deep breath. Return to the starting position - exhale.

Exercise 6

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

Exercise 7

Initial position– sitting, hands on the belt. Take a deep breath, spreading your arms out 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. During the training process, cardiovascular activity and blood circulation improve, including in the abdominal cavity. Breathing increases, 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 for diseases of the gastrointestinal tract great importance have exercises for the upper extremities with the participation of large and medium muscle groups, as well as for the lower extremities, the load on which has a beneficial effect on the functioning of organs located in the abdominal cavity.

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

Therapeutic movements for peptic ulcers 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. The most common causes of this disease are poor nutrition and psycho-emotional stress.

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

The following sets of therapeutic exercises are prescribed for peptic ulcers of the stomach and duodenum during an exacerbation in the absence of pain.

Complex 1

INTRODUCTORY PART

Exercise 1

Initial position- lying on your back.

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

Exercise 2

Initial position- Same.

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

Exercise 3

Initial 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

Initial position- lying on your 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

Initial position- sitting.

Raise your arms up to your sides, inhale slowly (4 sec.) through your nose, slowly lower your arms and exhale slowly (6 sec.). Repeat at this pace 2-3 times.

Exercise 6

Initial position- Same.

Place your arms along your 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

Initial position- lying on your back.

Relax and lie quietly for 40 seconds.

MAIN PART

Exercise 8

Initial position- sitting, resting your back on the back of a chair.

Inhale, raising your arms forward from your sides (while your shoulders are pulled back). Place your palms together, placing your fingers next to each other, and hold your breath for 8 seconds; lower your arms, relax and exhale. Repeat 2-3 times, after each exercise, inhale and exhale freely.

Exercise 9

Initial position– sitting, legs shoulder-width apart, straight.

Raise your hands up (Fig. 58, A)– take a breath, bend towards your left leg (Fig. 58, b)– exhale, do the same, bending towards your right leg. The pace is slow. Repeat the bends on each leg 2-3 times, the pace is slow.

Exercise 10

Initial position– sitting on a chair, leaning your 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, inhale and exhale freely 1-3 times.

Exercise 11

Initial position– sitting on the edge of a chair, hands resting behind.

Raise your 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

Initial position- the same, hands on the belt.

Perform body turns to the right (left) (Fig. 60), reaching the back of the chair with your elbow. Breathing is voluntary. Repeat the exercise 2-3 times in each direction.

Exercise 13

Initial position– standing with your back to the chair, resting your hands on the back.

Perform alternate swinging movements of your legs sideways and crosswise at a fast pace, focusing on relaxation. Repeat 3-6 times.

Exercise 14

Initial position– standing, arms down.

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

Exercise 15

Initial position– standing, left hand on chest, right hand on stomach.

Perform diaphragmatic breathing: slow inhalation - 4 s, hold inhalation for 4 s and exhale - 6 s. Repeat 2-3 times, after the exercise, inhale and exhale freely 1-3 times.

Exercise 16

Initial position– standing, arms bent in front of the chest, feet shoulder-width apart (Fig. 62, A).

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

Exercise 17

Initial position– standing, leaning your hands on the back of the chair (take your head back, legs together).

Press your hands firmly onto the back of the chair, tensing the muscles of your legs and core for 8 seconds; relax with your arms down. Breathe freely.

Repeat the exercise 2-3 times.

Exercise 18

Initial position- standing.

Take a deep breath for 4 steps, hold your breath for 8 steps, exhale for 6 steps. For 2-3 steps – pause while exhaling.

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

FINAL PART

Exercise 19

Initial position- sitting.

Press your hands to your 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

Initial position- Same.

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

Exercise 21

Initial position- Same.

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

Exercise 22

Initial position- the same, 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

Initial position- Same.

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

Complex 2

INTRODUCTORY PART

Exercise 1

Initial position- standing.

Walk (on your toes, heels, cross-step) simultaneously with arm movements: jerking with your arms bent at the elbows, spreading your arms to the sides, rotating your shoulder joints forward, rotating your fists. Breathing is voluntary.

Repeat for 3-6 minutes.

Exercise 2

Initial position- Same.

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

Exercise 3

Initial position- Same.

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

Exercise 4

Initial position- the same, hands down.

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

Exercise 5

Initial position- Same.

Move your arms to the left, place your right foot to the side on your toes.

Swing 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 on each leg.

Exercise 6

Initial position– standing, hands down.

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

MAIN PART

Exercise 7

Initial 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

Initial position

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

Exercise 9

Initial position– standing, hands with a gymnastic stick below.

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

Exercise 10

Initial position– standing, arms with a gymnastic stick extended forward.

Swing your legs one by one so that your feet touch the stick (Fig. 70). Repeat the exercise at a fast pace 3-5 times with each leg.

Exercise 11

Initial position– standing, hands with a gymnastic stick at stomach level.

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

Exercise 12

Initial position– standing, arms with a gymnastic stick extended forward.

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

Exercise 13

Initial 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

Initial position- lying on your back.

Place the stick nearby; Raise your arms up - inhale, hold your breath for 8 s, while simultaneously pressing your knee (first left, then right) to your stomach, return to the starting position. Repeat 1-2 times with each leg, taking a voluntary inhalation and exhalation 3-4 times after each.

Exercise 15

Initial position- Same.

Take your legs one at a time, sliding them along the carpet. Repeat 3-4 times at an average pace. Breathing is voluntary.

Exercise 16

Initial position– lying down, arms spread 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 an average pace.

Exercise 17

Initial position– lying on your back, hands under your head.

Lift your torso up 15–20 cm from the floor (Fig. 74), return to the starting position. Breathing is voluntary. Repeat 2-3 times at an average pace.

Exercise 18 Starting position- Same.

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

Exercise 19

Initial position- lying on your side.

Move your leg to the side and swing it back and forth; repeat while lying on the other side. Do the exercise 3-4 times, at an average pace.

Exercise 20

Initial 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

Initial position– lying on your stomach, hands under your chest.

As you inhale, lift your shoulders up, straightening your arms, and bend over (Fig. 77). Return to the starting position, exhale and relax for 1-2 s. Repeat 3-4 times at an average pace.

Exercise 22

Initial position- standing on all fours.

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

Exercise 23

Initial position- Same.

Slide your right knee along the carpet until it touches your forehead (Fig. 79). Return to the starting position. Repeat at a medium pace 3-4 times with each leg.

Exercise 24

Initial position- Same.

Take your right leg straight to the side and lift it up, looking at your toes. Return to the starting position. Breathing is voluntary. Repeat at a medium pace 4-5 times with each leg.

Exercise 25

Initial position- standing on your knees, hands with a gymnastic stick down.

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

Exercise 26 (group)

Initial position- standing.

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

Exercise 27 (group)

Initial position- Same.

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

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

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

Exercise 29

Initial position- Same.

Lift the ball up and inhale, lower it and 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 performed at a slow pace are prescribed.

The exercises are intended mainly for large and medium muscle groups. Performing them regularly helps release the energy necessary to restore damaged cells.

Gymnastics should be done immediately before meals or immediately after eating them. The pulse during exercise should not exceed 110–120 beats per minute.

The complex below should be performed outside the acute stage.

Exercise 1

Initial position– standing, feet shoulder-width apart, arms down.

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

Exercise 2

Initial position- Same.

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

Exercise 3

Initial position- Same.

Raise your arms to your shoulders, clenching your hands into a fist. Alternately extend your arms upward. Repeat 10 times with each hand.

Exercise 4

Initial position- Same.

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

Exercise 5

Initial position- Same.

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

Exercise 6

Initial position- Same.

Perform the previous exercise, but place your arms bent at the elbows behind your head. Moving 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

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

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

Bend to the right while raising your left arm. Repeat 8 times for each hand.

Exercise 8

Initial position- lying down.

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

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

Exercise 9

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

Exercise 10

Initial position- Same.

Bend both legs at the knees and, without lifting your feet from the floor, tilt them to the right. Return to the starting position. Do the same to the left. Repeat 10 times in each direction.

Exercise 11

Initial position- Same.

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

Exercise 12

Initial position- lying down.

Raise your right arm 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

Initial position- lying down.

Bend your elbows, resting on them, bend your knees, resting 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

Initial position– lying on your left side, your left arm is straightened, your 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

Initial position- Same.

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

Exercise 16

Initial position- standing on all fours.

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

Exercise 17

Initial position- standing.

Raise your arms up, then relax your hands, forearms, shoulders, and lower your arms down along your body. Tilt your head and shoulders slightly forward and swing your relaxed arms. Repeat 8 times.

Exercise 18

Initial position– standing, feet shoulder-width apart.

Shift your weight to your right leg, lift your left leg, shake it slightly and relax. Repeat 8 times for each leg.

Exercise 19

Initial position- Same.

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

Therapeutic movements for gastritis with low acidity

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

Abdominal exercises also improve blood flow to the stomach while tightening your abdominal muscles and creating a slimmer figure.

The load during physical therapy exercises should be increased gradually, proportioning it to your own well-being.

In the acute period of gastritis, therapeutic exercises should be performed in the starting position, lying on your back, reclining or sitting. Sudden movements should also be avoided.

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

Exercise 1

Initial position– standing, feet shoulder-width apart, arms down.

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

Exercise 2

Initial position- Same.

Extend your arms in front of you and rotate your hands clockwise and counterclockwise. Repeat 10 times.

Exercise 3

Initial position- Same.

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

Exercise 4

Initial position– standing, feet slightly wider than shoulders, hands on the belt.

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

Exercise 5

Initial position– standing, arms down 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 leg. Perform alternately 10 times with each leg.

Exercise 6

Initial position- standing.

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

Exercise 7

Initial position– sitting on a chair, knees bent, feet on the floor, hands on the belt.

Bend your torso left and right 7 times in each direction.

Exercise 8

Initial position- sitting on a chair.

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

Exercise 9

Initial position– lying on your back, hands on your belt.

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

Exercise 10

Initial position- Same.

Raise your right arm 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

Initial position- lying on your back.

Raise your straightened right leg - inhale, lower - exhale. Repeat the same with your left leg. 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

Initial position

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

Exercise 14

Initial position– lying on your back, arms extended up in front of your chest.

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

Exercise 15

Initial position– lying on your left side, your left arm is straightened, your left leg is bent.

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

Exercise 16

Initial position- Same.

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

Exercise 17

Initial position- standing on all fours.

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

Exercise 18

Initial position- Same.

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

Exercise 19

Initial position- standing on all fours. Take a breath. Raise your pelvis, straightening your knees and tilting your head, exhale. Repeat 10 times.

Exercise 20

Initial position- Same.

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

Therapeutic movements to prevent hernia formation and strengthen the abdominal muscles

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

When the abdominal muscles are stretched, the natural elastic protection for the internal organs weakens and in moments of great stress, when lifting heavy objects or severe coughing, protrusion of the internal organs can occur.

In addition, with flabby muscles, intestinal motility worsens, which leads to constipation, displacement of abdominal organs occurs, and fat deposits easily form.

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 your abdominal muscles, but also get rid of the so-called tummy. Below is a set of exercises that is recommended when weakening muscle tone abdominals and pelvic floor. It is intended for those who, due to the nature of their work, have limited movements.

The exercises below involve quite a lot of physical activity, so at first you can perform them selectively or reduce the number of repetitions.

Exercise 1

Initial position- lying on your back.

Place your feet shoulder-width apart, place one hand on your chest, the other on your stomach. When you inhale, stick your stomach out, and when you exhale, lower it.

Repeat 2-4 times at a slow pace.

Exercise 2

Initial position- the same, hands on the belt. Bend your right leg and touch the sole of your left leg to your thigh. Repeat the same with your left leg. Breathing is voluntary.

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

Exercise 3

Initial position– the same, legs bent at the knee and hip joints, heels together and pressed to the buttocks, arms extended along the body (Fig. 84, A).

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

Exercise 4

Initial position- the same, hands behind your 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 without stopping, without turning your head and shoulder girdle. Breathing is voluntary. Perform the exercise at an average pace 6-10 times in each direction.

Exercise 5

Initial position- the same, straightened legs crossed.

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

Exercise 6

Initial position– the same, feet shoulder-width apart, arms along the body. Pull your right leg and pelvis up, at the same time extend your left leg, drawing in your perineum (do not lift your legs). The pace is slow. Breathing is voluntary. Repeat 6-10 times, changing the position of your legs.

Exercise 7

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

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

Exercise 8

Initial position– the same, legs bent at the knees and hip joints and pulled up to the buttocks.

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

Exercise 9

Initial position- the same, legs bent at the knees, feet resting on the floor, arms extended along the body.

Raise your pelvis, resting on your feet, shoulder girdle and head, and at the same time draw in your perineum and anus. Lower your pelvis and relax. Breathing is voluntary. Repeat the exercise 6-10 times.

Exercise 10

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

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

Exercise 11

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

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

Exercise 12

Initial position- the same, legs together.

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

Exercise 13

Initial position- sitting, hands on hips.

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

Exercise 14

Initial 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 the starting position. Repeat the same on the other side. Breathing is voluntary. Perform at an average pace 4-10 times in each direction.

Exercise 15

Initial position- the same, arms extended forward.

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

Exercise 16

Initial position– standing on all fours (toes pointing towards you), head raised.

Retract the anus and perineum, while simultaneously tensing the muscles of the buttocks; relax. Breathing is voluntary. Repeat at a slow pace 4-6 times.

Exercise 17

Initial position- Same.

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

Exercise 18

Initial position- Same.

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

Exercise 19

Initial position- Same.

Perform “walking” on all fours for 0.5–1 minutes. The pace is average. Breathing is voluntary.

Exercise 20

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

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

Exercise 21

Initial position- Same.

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

Exercise 22

Initial 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

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

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

Exercise 24

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

Exercise 25

Walk in a cross step for 0.5–1 minutes. The pace is average. Breathing is voluntary.

Exercise 26

Walk with small bounces at each step for 0.5–1 minutes. The pace is average. Breathing is voluntary.

Exercise 27

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

Therapeutic movements for constipation

There may be several reasons for intestinal dysfunction: a decrease in the secretory function of the stomach, deterioration of intestinal motility, improper regulation by nervous system. Therefore, when treating constipation, it is necessary to influence not only the diseased organ, but also the entire body as a whole. Therapeutic gymnastics can solve this problem: it has a positive effect on the neuropsychic sphere; improves the activity of the cardiovascular system, including blood circulation in the abdominal cavity and pelvis; prevents the formation of adhesions and congestion, strengthens the abdominal muscles and enhances peristalsis of the gastrointestinal tract when it weakens; improves breathing function (especially diaphragmatic), which is of great importance for the stimulation of peristalsis.

Crucial importance in the treatment of constipation is the fight against physical inactivity, therefore, for this disease, active walking or running, self-massage of the abdomen, morning hygienic exercises followed by wiping with cool water or a shower and exercises that increase intestinal tone are indicated.

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

The first 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 a meal in a well-ventilated area.

Complex of E. S. Baradacheva

Exercise 1

Initial position– standing, hands on the belt or on the back of the head. Perform circular movements with your pelvis. Do 10–20 rotations in each direction.

Exercise 2

Initial position– lying on your back, legs and arms extended, muscles relaxed.

Breathing is free. Push your stomach out as much as possible as you inhale. Repeat 9-12 times. After every 3-4 movements, take short breaks to rest.

Exercise 3

The starting position is the same.

As you exhale, pull your stomach in, then push it out. Do 30-40 of these movements at a fast pace, then rest a little. Breathing is voluntary. Perform the exercise for no more than 1.5 minutes.

Exercise 4

Initial position- Same.

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

Exercise 5

Initial position- Same.

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

Exercise 6

Initial position- Same.

Place your hands under your head, spread the knees of your bent legs wide apart - inhale, bring your knees together - exhale. Repeat 3-4 times.

Exercise 7

Initial position- Same.

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

Exercise 8

Initial position- Same.

Bend your knees and perform movements that imitate riding a bicycle. Breathing is voluntary. Do 10-15 leg movements.

Exercise 9

Initial position- standing on all fours.

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

Exercise 10

Initial position- on my knees.

Lean on your straight arms and sit to the left of your arms – exhale. Return to the starting position – inhale. Sit on the right - exhale. Repeat 3 times in both directions.

A set of exercises for spastic constipation

Exercise 1

Initial position– standing, hands on your belt, feet shoulder-width apart.

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

Exercise 2

Initial position- Same.

Perform circular rotations with your body with a maximum range of motion, first in one direction, then in the other. Breathing is voluntary. Repeat at an average pace 3-4 times in each direction.

Exercise 3

Initial position– standing, hands on your 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

Initial position– lying on your back, arms along your body, legs together.

Bend your right leg at the knee and pull it towards your chest. Return to the 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

Initial position– lying on your back, arms along your body, legs bent at the knees.

As you inhale, spread your knees as far apart as possible, and as you exhale, return to the starting position. Repeat at an average pace 4-6 times.

Exercise 6

Initial position– lying on your back, arms bent at the elbows, legs at the knee joints.

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

Exercise 7

Initial position- standing on all fours.

Lift your straight right leg back and up – inhale. Return to the starting position - exhale. Repeat at a medium pace 3-4 times with each leg.

A set of exercises for atonic constipation

Exercise 1

Initial position– sitting on the floor, resting your hands on the floor behind your back.

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

Exercise 2

Initial position- Same.

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

Exercise 3

Initial position– lying on the floor, arms along the body, legs straight.

Make movements with your feet that imitate riding a bicycle. Don't hold your breath. Perform at an average pace for 1–2 minutes.

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

Exercise 4

Initial position- Same.

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

Exercise 5

Initial position- Same.

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

Exercise 6

Initial position- Same.

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

Exercise 7

Initial position- Same.

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

Therapeutic movements for hemorrhoids

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

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

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

The exercises should be performed for 10–15 minutes 2–3 times a day. In addition to exercise, long walks in the fresh air are recommended.

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

Attention! For hemorrhoids, exercises are only indicated when there is no exacerbation.

Exercise 1

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

Exercise 2

Initial position– sitting on a chair, back straight, body slightly tilted forward.

Rhythmically tense the muscles of the anus. Repeat 10 times. The seat of the chair should be quite rigid.

Exercise 3

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

Leaning on your feet and shoulder girdle, lift your pelvis off the floor and lift it. Repeat 10 times.

Exercise 4

Initial position- lying on your back.

Raise your straight legs alternately. Repeat 10 times.

Exercise 5

Initial position– lying on your back with your legs raised straight.

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

Exercise 6

Initial position- Same.

Perform movements with your feet that imitate riding a bicycle. Repeat 10 times.

Exercise 7

Initial position– lying on your back, legs straightened.

Bend your knees, then pull them towards your stomach and press tightly; return to the starting position. Repeat 10 times.

Exercise 8

Initial position- lying face down. With emphasis on your knees, palms and elbows, alternately rotate your 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 dyskinesias), one of the main problems is insufficient emptying of the gallbladder. Stagnation of bile is largely contributed to by a sedentary lifestyle and weakness of the abdominal muscles. Therapeutic exercises for the liver help solve this problem. It not only eliminates bile stagnation, but also improves metabolic processes occurring 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 abdominal organs; strengthen the abdominal press so that it better holds the abdominal organs in their normal position.

Before you begin performing therapeutic exercises for the liver, you need to consult with 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 an absolute contraindication to its use is considered to be a period of exacerbation of cholecystitis or cholelithiasis. In case of high fever, severe pain and increased ESR it should also be abandoned.

Exercise 1

Initial position- lying on your back. Place your hands on your stomach. When you inhale, stick your stomach out, and when you exhale, lower it.

Exercise 2

Initial 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 voluntary.

Exercise 3

Initial position- the same, arms along the body. Place your hands to your shoulders. Straighten your arms in front of you - inhale, bring them back to your shoulders - exhale.

Exercise 4

Initial position

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

Exercise 5

Initial position- the same, legs bent at the knees. Lower your legs to one side, then the other. Breathing is voluntary.

Exercise 6

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

Exercise 7

Initial position- the same, legs bent at the knees.

Straighten your arms behind your head – inhale. Raise your straight leg and reach your hands towards its toe - exhale. Lower your leg - inhale. Do the same with the other leg.

Exercise 8

Initial position- the same, legs straightened. Raise your arms up and inhale, bend your legs, clasp them with your hands and raise your head - exhale.

Exercise 9

Initial 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

Initial position– lying on your side, legs bent.

Place one hand under your head and extend 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

Initial position- lying on your side.

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

Exercise 12

Initial position- Same.

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

Exercise 13

Initial position- Same.

Inhale while sticking your stomach out. Exhale, drawing in your stomach.

Exercise 14

Initial position- Same.

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

Exercise 15

Initial 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

Initial position- Same.

Take a breath. Straighten your legs and lift your pelvis, resting on your hands and toes – exhale.

Return to the starting position – inhale.

Exercise 17

Initial position- Same.

Inhale, pushing your stomach out, and exhale, pulling your stomach in.

Exercise 18

Initial position- standing.

Walk for 30 seconds, raising your legs high. Breathing is voluntary.

Exercise 19

Initial position- Same.

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

Exercise 20

Initial position– standing, hands on the belt.

Rise on your toes - inhale, lunge, placing your leg back on your toes - exhale. The sock slides on the floor. Do the same with the other leg.

Exercise 21

Initial position- Same.

Swing your leg back and forth. Breathing is voluntary. Do the same with the other leg.