RU2127574C1 - Method of man sanitation - Google Patents

Abstract

FIELD: medicine; methods of nonmedicamental sanitation of man; may be used for all age categories in individual and group training. SUBSTANCE: method consists in execution of physical training in strictly definite sequence and includes removal of distonic stress, vertebral column correction and restoration of its functions, treatment of internal organs and correction of posture. All exercises are carried out in sitting, and/or lying position on abdomen, and/or lying on back, and/or lying on side, and/or sitting and standing on knees. In performance of physical exercises, use is made of combination of various gymnastics including adapted version of yoga asans, relaxing gymnastics, vibrogymnastics, gymnastics for muscles and articulations of neck and arms, and gymnastics for feet with harmonically full type of breathing. EFFECT: muscle relaxing, increased resistance of organism to various stresses and normalized organism functions. 5 cl, 8 dwg

Description

 The invention relates to medicine, namely to methods of non-drug recovery of all age categories of people with the appointment of a special set of physical exercises that cause muscle relaxation, increase the body's resistance to various stresses, normalizing body functions. The proposed method is intended for all age categories and can be used in individual and group classes.

 Currently, there are various ways of non-drug recovery and treatment of a person, based on the implementation of physical exercises, including relaxation and muscle tension, and related to methods of general or specialized medical gymnastics.

 Aerobic rhythmic gymnastics includes lengthy endurance exercises; rhythmic gymnastics is aimed at developing the beauty of movements, strengthening the muscles of the abdomen and back, developing flexibility, toning the central nervous system (CNS); Gymnastics in a dance style is a fusion of music, dance and gymnastic exercises. However, in all these gymnastics there are problems: a lot of physical and emotional stress, which is not suitable for people with cardiovascular diseases and people of middle and older age.

 Yoga exercises were used in many countries for healing and special purposes - training pilots, submariners, astronauts and people of other professions who were forced to work in extreme conditions. Use yoga and athletes. One of the founders of Russian physiotherapy M. M. Sarkizov-Sirazini borrowed a lot from the yoga system (see book Manina T.I., Vodopyanova N.E. This many-sided gymnastics, Stadium for all, Lenizdat, 1989 p. 32-34 and 56-57).

 The complex of exercises borrowed from yoga and named by the doctor V.S. Chugunov relaxation gymnastics (RG) was successfully used in medical practice, and scientific research and clinical observations showed that a person who mastered relaxation gymnastics, reduced anxiety, noted improvement in well-being and increased performance. V.S. Chugunov used physical exercises the prototype of which was yoga only for relaxation.

 He positively assesses the impact on the body and psyche of yoga exercises (after a long experimental test in student groups) and recommends that they be used in the general system of recreational activities by a prominent specialist in physical education, professor of Moscow State University V.E. Nagorny in the book "Thought and Movement". "The use of static postures and breathing exercises in combination with psychotherapy, as scientific data show, give good results in the treatment of severe ailments when drug medicine is not effective or impossible" - L.I. Teternikov (Teternikov L.I. Rational Yoga, Iz-in "Knowledge", 1992, p. 14). V.E. Nagorny used static yoga postures and breathing exercises in combination with psychotherapy.

 Now the fashion offers something new - stretching gymnastics. It is with this that women of many countries are engaged with enthusiasm and hope. Stretching gymnastics primarily aims to develop flexibility for a woman, the aesthetics of her appearance, one of the greatest virtues. Special studies have shown that muscle-ligamentous apparatus needs training in order to improve its elastic properties and strengthen the strength of muscles and ligaments, and this is facilitated by stretching exercises. Long systematic physical exercises not only restore, but also “rejuvenate” the joints and intervertebral cartilage in middle-aged, elderly and senile people. The process of developing flexibility is associated not only with an increase in the general level of development of active and passive mobility in the joints, but also with the strengthening of the joints themselves.

 Observations of the practitioners led to the final conclusion - it is impossible to affect the joints, ligaments, spine, and then on the internal organs without the use of stretching gymnastics.

 There is a method of healing patients, including assigning him to perform physical exercises to stretch and relax muscles (Maxine Tobias, Mary Stuart. Stretch and relax. M: Physical education and sport, 1994, S. 62-63, exercise 1-8). At the same time, static muscle strains are made with mandatory fixation and retention of each pose for 0.5-3 minutes.

 The disadvantages of this known method are primarily associated with the characteristics of the distribution of body weight on the spine and internal organs when performing postures for static stretching, because The bulk of the exercises are performed while standing on your feet, on your knees or sitting.

 There is also known a method of healing a person, including assigning him to perform physical exercises that cause stretching of his muscles, the distinguishing feature of which is that the exercises are prescribed only in a supine position, on the stomach or side with a relaxed state of muscles that are not involved in performing movements ( see RF patent N 2076677, IPC A 61 H 1/00, 04/10/97).

 The disadvantages of this known method include the fact that the static nature of muscle sprains, alternating with relaxation, limits the involvement of hemodynamic regulation mechanisms, and therefore the degree of therapeutic effect on the cardiovascular system.

 The aim of the invention is the restoration of the normal functioning of the whole organism as a whole due to moderate and consistent physical exercises of the health-improving complex without the use of drugs.

 SUMMARY OF THE INVENTION

 This goal is achieved by the fact that wellness exercises are selected and arranged in such a way that they do not have any contraindications, including age-related ones, as the level of performance of the proposed exercises depends on the health status of the student. As the exercises are performed, the amplitude of his movements will increase, and the exercises will act more deeply, allowing the body to gradually heal those areas that are ready for this moment. 90 minutes of training provide an opportunity to affect all parts of the body without causing overstrain and fatigue, but on the contrary calm the nervous system, normalize muscle tone, enable the body to generate energy without disturbing the water balance, get an emotional charge that will help to cope with stress and realize that age is not an obstacle to classes and only doing it regularly can you live a full life without pain.

 Health gymnastics complex is designed taking into account the fact that increased muscle tone is the result of stress (mental overstrain), which disrupts the functioning of the whole organism. Physical exercises of the wellness gymnastics complex are carried out in a strictly designed sequence using diaphragmatic breathing.

 The health complex organically combines stretching gymnastics, relaxation gymnastics, vibration gymnastics, day gymnastics of the muscles and joints of the neck and shoulders and gymnastics for the feet.

 The whole complex of physical exercises is performed on the floor only in a sitting position and / or lying on the stomach and / or lying on the back and / or lying on one’s side and / or sitting and kneeling and is accompanied by verbal attitudes towards emotional relaxation against the background of music.

 The invention allows to normalize muscle tone, causing muscle relaxation, which helps to reduce neuropsychic tension, and to change or slow down the development and outcome of pathological processes, causing responses of the whole organism, contributing to training and increase the functions of all its systems.

 In the proposed recreation complex of therapeutic gymnastics, the basis of physical exercises is yoga asanas, but this is an adapted version with moderate fixation and retention in postures to the music, in sitting, lying on his stomach, lying on his back, lying on his side, sitting and kneeling.

The invention is illustrated by graphs in which
FIG. 1 and 2 show the change in blood pressure and heart rate, respectively, during the lesson for the age group of 9-20 years;
FIG. 3 and 4 show changes in blood pressure and heart rate, respectively, during the lesson for the age group of 20-30 years;
FIG. 3 and 6 show the change in blood pressure and heart rate, respectively, during the lesson for the age group of 30-45 years;
FIG. 7 and 8 show the change in blood pressure and heart rate, respectively, during the lesson for the age group of 45-60 years.

 Disclosure of the invention.

 The novelty of the proposed method lies in the fact that it organically combines stretching gymnastics, which is a constant component, relaxation gymnastics, vibration gymnastics, gymnastics for the muscles of the joints of the neck and shoulders and feet. The whole complex is performed with the full type of breathing in a strictly staged order of its implementation. Particular attention in the present invention is given to stretching gymnastics. When doing stretching exercises, yoga asanas with moderate fixation and retention in postures are used. All exercises are performed only in a sitting position, lying on his stomach, lying on his back, lying on his side, sitting and kneeling, which eliminates the difficulties and features of the distribution of body weight to the spine and internal organs when performing physical exercises and does not create any physical exertion on the body, as evidenced by the dynamics of changes in blood pressure (BP) and heart rate (HR) before, during and after physical exercises. All exercises are performed at a slow pace and with concentration on certain areas. He who is recovering, studying according to the developed method, begins to feel how gradually new muscles and joints are included in the work, the anatomical and functional insufficiency of the musculoskeletal system is eliminated, trophism is normalized, the range of movements in the joints is increased, muscles are strengthened, correct posture is normalized, and they also begin to function internal organs and systems that have partially or completely lost the ability to properly regulate the activity of the whole organism as a whole. So gradually turns on the body's ability to recover (self-regulate).

The proposed set of physical exercises is divided into four parts:
The first part is the removal of dystonic muscle tension caused by stressful situations, poor posture and diseases that are localized in compressed stressed parts, especially in the neck, back and spine, unloading and "stretching" of the spine.

 Part 2 - hypercorrection of the spine and restoration of its functions.

 Part 3 - impact on internal organs, massage of internal organs and restoration of their functions.

 4th part - posture correction.

Since the complex includes general strengthening and special exercises, the same exercises, depending on the method of their application, can contribute to solving different problems and perform different functions. The whole complex is performed with the full type of breathing, therefore, the program includes work on teaching proper breathing, namely diaphragmatic. The transition from chest to diaphragmatic breathing helps to eliminate chronic diseases of the lungs, heart, liver, etc. When diaphragmatic breathing is provided:
- high blood oxygen saturation;
- stimulation of blood circulation in the abdominal cavity;
- stimulation of peristalsis;
- calming effect on the nerves and especially on the solar plexus.

 From the first to the last minute of classes, the breathing of those who are engaged (recovering) is controlled.

 1st part. It is based on stretching exercises using yoga asanas to act on every muscle, nerve or gland of the body. Aligning the right and left sides of our body, they provide a good physique with strong and elastic muscles that do not bulge outward and protect the body from diseases. Yoga attaches great importance to relaxation and stretching techniques. Their technique is aimed at relaxing not only physical stress, but also mental.

 Physical exercises are aimed at improving blood circulation in the area of injuries in order to stimulate regeneration processes, preventing atrophy of the muscles of the neck, shoulder girdle and upper limbs, strengthening the muscles of the body, and restoring proper posture. All stretching exercises alternate with relaxation, the work includes first exercises for small and medium muscle groups and joints of the limbs and trunk, then for the long back muscles, lumbar ileum muscles, gluteus muscles. Changing the position of the shoulder, pelvic girdle, trunk, "stretching" the spine with exercises to bend and untwist the body, you can correct its deformation. Degenerative-dystrophic changes in the vertebral discs, accompanied by neurological symptoms, are almost always accompanied by disturbances in normal posture, limitation of movements in the lumbar region. The "extension" of the spine along its axis is accompanied by an increase in the intervertebral space and the diameter of the intervertebral foramen, which contributes to decompression of the nerve root. The exercises for "stretching" the spine, its "kyphosis", improving the blood supply to the paravertebral tissues, added movements in the medium and large joints of the lower extremities by changing the position. Strong bending of the body in different directions, twisting it to the sides together with stretching ensure the elasticity of the vertebral muscles and the normal functioning of the spinal and sympathetic nervous system.

 Injuries to the spine, damage to the bodies of the thoracic and lumbar vertebrae, degenerative-dystrophic changes, and static deformations of the spine are among the most severe injuries of the musculoskeletal system. Therefore, the exercises of the second part are aimed at eliminating the displacement of the vertebrae, compressing the membranes of the spinal cord and its roots, increasing the strength and endurance of the muscles of the trunk and neck, increasing the mobility of the spine.

 In this part of the invention, the exercises are selected and structured in such a way as to solve both special and general strengthening tasks: increase vitality, improve the activity of the cardiovascular system, respiratory organs, normalize the activity of internal organs, improve blood circulation in the damage zone in order to stimulate processes regeneration, develop a “muscle corset” and prepare the body for further expansion of the motor regime. The main task of the second part of the complex is hyper correction and restoration of its functions. Power flexions in the supine position (exercises “snake” and its variants, “locust”, “bow” and its variants, ringlet, large and small bridges) along with stretching alternate without fail with relaxation and breathing. Exercises are performed at a slow pace with concentration on particular parts of the body. Indications of changes in the dynamics of blood pressure and heart rate shown in the graphs of FIG. 1-8, do not record an increase in physical activity above normal and overvoltage (numbers on the X axis in the graphs indicate the beginning, middle and end of the session, respectively).

 The third part focuses on the internal organs, the cardiovascular system, endocrine glands, lungs, and the gastrointestinal tract. Artificial alternation of low and high blood pressure has a healthy effect on the work of the heart and all systems. Inverted poses are very useful for veins and many organs: "birch", "plow" and its variants, options for a headstand - they are also associated with a change in blood pressure. In addition, these poses eliminate edema and possible stagnation in the hip and other areas. For proper lung function, not only breathing exercises, but all postures that increase blood pressure associated with pectoral muscles are of great importance. In cases of chronic catarrh, tonsillitis, and other disorders associated with blocking the respiratory passages, the postures of "birch", "plow" and its variants, "onion" and its variants are very useful. The health of tissues and the body as a whole is more dependent on activity from the endocrine glands. The practice of asanas affects them in the most positive way, providing the supply of necessary hormones. On the thyroid gland, the poses of "birch", "plow" and their variants, "bow" and all kinds of deflections effectively act. On the pituitary and pineal gland - posture options on the head. On the adrenal glands and genitals - "snake", "bow", "birch", "plow", "turtle" and all the slopes. Exercise helps to remove waste products from tissues, which are the strongest poisons and in cases of delay in the body, they inevitably cause disturbances in the normal activity of the body. Thus, due to massage of the internal organs through physical exercises, an effect on the internal organs occurs with the restoration of their functions.

 A feature of the proposed healing method is that the exercises for the cervical vertebrae and the occipital muscles and joints are not set in the initial part (like in all) of the classes, but in the final part, when the muscles are stretched, relaxed, warmed up and you can work out all the disks more deeply and efficiently, joints, ligaments, muscles, unblock pinched nerves without fear of injury, as a result the brain will receive more blood, oxygen, and the healed one will be freed from "weather dependence". In the proposed healing method, exercises aimed at unlocking the shoulder joints are also placed in the final part of the complex using the vibro gymnastics of Academician A. A. Mikulin (variants specially developed for this complex). "Shaking the body, stimulating a more vigorous pulsation of blood in the veins, eliminates the accumulation of toxins and blood clots near the venous valves" - A.A. Mikulin.

 Correction of posture after removing dystonic tension by stretching and relaxing, forces you to fix the new correct sensations of the spinal column and muscles. When creating the complex, all regularities of body functions were taken into account. Therefore, the gymnastics stop completes the work on the correction of posture, tk. It is aimed at eliminating defects and restoring motor functions, and in the final part of the complex it increases the result of very simple exercises that do not require very large power and energy costs, because blood circulation is restored, dystonic tension is relieved, the nervous system is calmed down, internal organs work quite efficiently, causing the body to self-regulate.

 The proposed method is designed for different cycles of class duration. The first results appear after 8-10 classes, but the first stage of recovery is completed in 40-50 classes. The results are observed in almost all students (exceptions are pathological changes or a strong psychological clamp. In these patients, the terms are extended). Classes are held twice a week for 90 minutes. Breaks between classes for 2-3 days, allow the body to naturally adapt to therapeutic exercises, without causing a negative attitude to classes, but allowing the student to gradually develop volitional efforts aimed at organizing the right lifestyle. When practicing gymnastics, health-related crises can occur: fever, headaches, joint and muscle pain, etc.

 The second stage of recovery is the elimination of chronic diseases and the complete restoration of the lost functions of the body as a whole. This work requires longer classes. During this period, classes are allowed 2-3-4 times a week with a neat gradual increase in the number of days. Exercise will affect more deeply and directionally.

 In the process of conducting medical and health-improving and preventive materials according to the proposed method, the following concomitant corrections of the patient's condition were noted: getting rid of dystonic tension, which is localized in the compressed, stressed parts of the body, especially in the neck, back, spine, restoration of the functions of the spine (eliminating scoliosis, osteochondrosis , pinching), elimination of lethargy of the intestine and normalization of its work, restoration of acid-base balance, restoration of pressure in the abdominal cavity, normalizing weight naturally, eliminating heartaches, normalizing blood pressure, eliminating headaches and "weather dependence", restoring the endocrine system, autonomic system, increasing vitality and working capacity and, as a result, restoring the functioning of the whole organism.

 The entire proposed set of physical exercises is accompanied by music. Musical vibrations, the ancient initiates thought, were essential food for the spirit. They refresh the mind, facilitate thinking and mental work, calm and heal tired nerves and, finally, elevate the soul, taking it away from earthly worries.

 When scientists began to research this phenomenon. It was discovered that musical masterpieces, and cardiac activity, and the pulsation of blood in our vessels are subject to asymmetric rhythm based on the golden ratio. Music then gives us aesthetic and emotional satisfaction when its harmony and rhythm resonate with the inner harmony of man. Music itself is a phenomenal phenomenon. "Each person has his own musical" community "of the brain, which characterizes a person as a person - his personality, features" Y. Levin doctor honey. Sciences, Director of the Center for Compological Research. This center is developing a very complex treatment method - brain music. Plato believed that music helps to develop a persistent character, and Pythagoras saw in music a universal means of hygiene and spirit. According to Avicenna, sounds built into a harmonious, connected composition can elevate the soul from weakness to strength. Each person is focused on his own music. Some love classical music, others retro, others modern, popular, etc.

 For the present invention, musical accompaniment is based on the fact that music creates a mood, wakes up emotions, can lead to excitement, and tune in a sad or joyful way. The music is chosen so that calm melodies and songs do not irritate the nervous system, but soothe it in the initial part of the classes, evoke pleasant emotions with its recognizability in the middle part and as muscle relaxes, evoke a feeling of joy and satisfaction in the final part. Music specifically affects a person through rhythm. All body functions are subordinated to rhythm - the heart beats rhythmically, the lungs breathe, and motor functions are performed. Sounds stimulate the limbicoreticular system of the brain, thereby activating the vegetative mechanisms of mobilization of higher nervous activity.

 An example of a specific set of exercises that implements the proposed method of healing.

 The complex includes four parts, performed in a strictly defined order for 30, 30, 15.15 minutes, respectively.

 The first part is 30 minutes. Relieve dystonic tension. Stretching muscles, relieving joints, stretching the spine.

In this part produce:
- leaning forward in sitting positions on the floor: legs are bent at the knees, two legs are extended, one leg is bent at one knee with a change of position, in the hip joint, legs shoulder width apart;
- twisting of the spine in the following positions: sitting on the floor, one leg is bent and the other stretched forward, while sitting while leaning forward, tilting to the side;
- alternately raising legs in positions: sitting, lying on his back, lying on his side;
- twine;
- stretching of the spine in a sitting position in the "turtle" position.

 The second part is 30 minutes. Correction of the spine and restoration of its functions.

In this part produce:
- power deflections in the supine position - exercises "snake" and its variants, "bow" and its variants, "locust", ringlet;
- bridges (large, small).

 The third part is 15 minutes. Impact on internal organs. Massage of the internal organs. Restoring the functions of internal organs.

In this part, the following exercises are performed:
- "corner" and its options;
- "Birch tree";
- "plow" and its options.

 The fourth part is 15 minutes. Posture correction.

In this part, perform:
- gymnastics for muscles and joints of the neck and shoulders using vibro-gymnastics;
- leaning forward while sitting on your knees;
- in a standing position on their knees, they sit sideways (left and right alternately), in a circle;
- gymnastics for the feet.

 As a result of the lesson, the neuropsychic stress is relieved, the functional activity of the whole organism is restored, the body’s self-regulation is connected, which are manifested in improving adaptation and self-regulation mechanisms, adaptation to constantly changing environmental conditions, and transition to a normal healthy lifestyle.

Claims (5)

 1. A method of healing a person, which consists in performing physical exercises, characterized in that the physical exercises are performed in a strictly defined sequence, including the removal of dystonic tension by stretching, using yoga asanas with moderate fixation and retention in postures by stretching first small and medium muscle groups and joints of the limbs and trunk, then the long muscles of the back and abdominal muscles, rectus and oblique muscles of the abdomen, lateral muscles, lumbar ileum, gluteus, Then we change the position of the shoulder, pelvic girdle, middle and large joints of the lower and upper extremities of the body, stretching the spine with exercises to bend and untwist the body, while all exercises alternate with relaxation, correction of the spine and restoration of its functions are carried out by eliminating the displacement of the vertebrae, compression of the spinal membranes the brain and its roots, increasing the strength and endurance of the muscles of the trunk and neck, increasing the mobility of the spine due to power flexions in the supine position , large and small bridges, the impact on the internal organs lying through yoga asanas, stretching of the long muscles, straight, oblique muscles of the abdomen, buttocks, as well as by massage of the internal organs by squeezing, stretching and twisting, posture correction is carried out by gymnastics for the muscles and joints of the neck and shoulders, vibro-gymnastics and gymnastics for the feet, and all exercises are performed while sitting, and / or on the stomach, and / or lying on his back, and / or lying on his side, and / or sitting and kneeling.  2. The method according to claim 1, characterized in that when performing physical exercises, a combination of various gymnastics is used, including an adapted version of yoga asanas, relaxation gymnastics, stretching gymnastics, vibration gymnastics, gymnastics for muscles and joints of the neck and shoulders, gymnastics for the feet, with full type of breathing.  3. The method according to claim 2, characterized in that the classes are carried out 2 times a week.  4. The method according to claim 2, characterized in that the classes are conducted for at least 90 minutes.  5. The method according to any one of the preceding paragraphs, characterized in that the exercises are performed under musical accompaniment, appropriately selected for each stage of classes, in the initial part of the class having a calming effect, in the middle part and as the muscle relaxes, it causes positive emotions, and in the final parts provoking a sense of joy and satisfaction.

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