RU2290159C2 - Method of bringing organism to a healthy state (breath-movement sets of exercises according to kupriyanov's body-oriented psychological school) - Google Patents

Abstract

FIELD: medicine; psychology; medicinal physical exercises.

SUBSTANCE: method is based upon doing physical exercises presented by short and long complex of exercises. Short set is taken as a start, which set has breathing exercises to activate and improve operation of diaphragm, namely exercises oriented rocking human body, exercises for relaxing neck to make back of head's muscle stronger and exercises to stretch lower extremities. Then long set of exercises is done, which has exercises for activation and improvement of operation of diaphragm, for relaxing neck, for developing and relaxing pelvis, for bending and unbending knees, for static balance, for stretching legs and stretching spinal column.

EFFECT: improved state of organism; restoration of spiritual-body integrity of organism; improvement in spiritual and body comfort.

Description

The invention relates to the field of psychology, hygiene, preventive medicine and can be used to prevent diseases of the musculoskeletal system, internal organs, increase efficiency and improve the state of the immune system by achieving a higher level of energy, mental and physical comfort.

There are various methods of healing using elements of schools of body-oriented psychology. The differences between these schools are related to the fact that each of them seems to specialize in a specific area of physical functioning. Reich and Lowen schools (1) are associated with emotionally-loaded blocks in the body, rolfing restores the structure of parts of the body that could be broken due to physical trauma or for other reasons. Alexander's method (2) is to use the body in everyday life, as well as the Feldenkrais method (3), but the exercises of the latter contain significantly more complex behavioral patterns that restore physical efficiency and grace. Charlotte Selver's method (4) is based on the method of sensory relaxation, focusing on sensations, touches, on a better awareness of the body and the world around us.

And although the Feldenkrais method (3) stands apart in this series (complexity, sophistication), it combines these approaches, however, they all assign the body the role of the basis of personality, emphasize the crucial role of the body in life processes and in the importance of the role it plays in changing and personality development. This role can be summarized as follows: "Only a clear understanding, charged with strong feelings, can lead to real real changes in the personality." They are also united by the fact that people turn to a body-oriented psychologist with problems of ill health, after which they start working together with them, the method makes it possible to choose a way to communicate with your body and become aware of the world through it. However, the application of the known method is limited to using it to correct the condition in patients with formed pathological conditions and there is no information about the results of its use in terms of correcting the condition for prophylactic purposes in the category of physically full-fledged patients.

The difference between our approach is that you do not have to wait until problems arise. A more elevated goal is health, mental and bodily well-being, increasing the level of mental and physical comfort, increasing the level of energy, soul-body unity and integrity. This is what our school focuses on.

There is a known method of healing the body, for example, M. Norbekov’s set of exercises, which consists in applying a comprehensive psychophysical effect on the body, also uses the strengthening of the body’s energy due to the better movement of the joints and spine, but, firstly, this strengthening plays a narrowly directed auxiliary role, in this case - to improve vision, and secondly, the exercises are very detailed and do not fully use the work of consciousness.

A new technical task is to increase the effectiveness of preventive and health-improving effects by enhancing the energy of the body, restoring spiritual and physical integrity, increasing the level of mental and physical comfort in practically healthy people.

A way of healing a person, which consists in performing physical exercises with the formation of a motivational component in the process underway, and they begin by performing a "small complex" of exercises, for which stand upright, legs shoulder width apart, the corners in the knee joints, "hanging" the crown, they look directly, the tongue in the upper sky, the pelvis is slightly forward, straightening the spine, then the hands - palm on palm are placed on the stomach, take a natural breath through the nose and hold on to the inhalation protrusion and protrusion is alive from 2-3 times, relax, repeat 2-3 series of such movements smoothly and evenly further, perform the exercise “paradoxical breathing”, for which from the main stand, the position of the hands is the same, the stomach is poked in with inspiration, with the help of the hands, on the exhale the abdomen is lowered, it is repeated 2-3 times after a pause, then the exercises of the first “warming” line are performed, for which the legs are placed slightly wider than the shoulders, one arm in front of you is placed at chest level relaxed - straight, “reed” body movements start from side to side while the arm is free and p in a seaweed pattern follows the body wider, more relaxed, more continuous, perform a total of 10 swings, alternating between the right and left hands, or both hands at the same time, then perform exercises of the second “warming” line, for which purpose from the main rack one arm is raised above the head vertically upward, the palm is forward, while the body begins to swing forward and backward in the image of a “reed”, its movements are followed by a moderately continuous, fluid arm, repeating the exercise 10 times, then perform the same exercise only with the other hand, then the same with both hands, in antiphase, moreover, the “halves” of the body begin to vibrate in the shape of a reed and each “half” of the hand is followed by reaching relaxation, and the “halves” of the body stretch to the pelvis, moreover, in these movements palms are directed straight ahead, then perform the exercise “wave of shoulders”, for which from the initial position of the main stand, arms to the sides, palms down, in the vertical plane, the upper limbs asynchronously perform a “wave” running from the fingertips of one hand to the end fingers of another, perform 5-10 times, repeating already in the horizontal plane, when in the initial position the palms are directed forward to the sides, and the body, helping the shoulders, vibrates from side to side, then perform the exercise associated with sipping all the ligaments of the shoulders, why hands are folded into the lock at the level of the abdomen and slowly, but with constant resistance to movement, hands make a complete revolution in a vertical circle and another revolution in the opposite direction, then perform an exercise to relax the neck, for which from the main stance and vibrate the body, like a reed in the wind from side to side, and a relaxed neck follows the movements of the body, perform 5-10 swings, then perform an exercise that strengthens the occipital ligament, for which, putting both hands on the back of the head and resisting the hands with the movements of the head back , then perform the exercise for rest and relaxation “Buddha”, for which, standing on one leg, the other foot is placed on the knee of the supporting leg, which is slightly bent, while the hands at chest level fold palm to palm, the crown of the head is “suspended”, the body russla At the same time, it is necessary to take a direct mental look at yourself with an internal gaze, eliminating stress for 5-30 s for a start, then on the other leg, with possible options for expanding the line, for example, twisted execution in position in any direction, lowering down on the supporting leg , with their eyes closed, they then perform an exercise aimed at stretching the lower extremities, for which, with extended legs, the arms are placed parallel to each other in the upper left position, while the hands begin to make a full circle through lower position to the far right upper and back, along with them in this way the weight is transferred from foot to foot with each pass getting lower, reaching a tensile effect, perform 5-10 such movements, you can sit on one leg, the second is stretched straight to the side and pull the leg ligaments in this position with slight variations in the body position, or sit on the other leg, then repeat the above exercise with performing “reed” movements in the amount of 1-3 times, then perform separate breathing exercises, of which the first of them is called “two circles” from the main rack, hands with palms up with an inhale raise to the chest level and gradually change direction down and with exhale lower to the limit down, with a second breath the hands set in front of them with their palms out and relaxed with their hanging fingers rise up to the limit and through the sides, palms outward in a large circle, they are lowered downward, where they meet with palms to each other, then, slowly, smoothly, fluidly, continuously, while breathing merges with the movement, they are performed in an amount of 2-4 times, d Then they perform the “archery” exercise, for which purpose from the main rack, arms are relaxedly lifted by inspiration to the chest level with the brushes outward, fingers down and exhale take the position as when shooting from the bow - the right hand is extended horizontally with the palm of the palm to the right, fingers up , the gaze follows the right hand, the left one is bent at the elbow, the fingers look towards the right hand, while the palm of the shoulder is turned away from you, while inhaling the right hand is returned in front of the chest symmetrically with the left hand, palms down, fingers towards each other, on as you exhale, lower both hands in parallel with the palms down to the bottom of the abdomen, fingers towards each other, repeat this exercise 1-3 times in the opposite direction, then perform an exercise called “calm the ether,” to perform it, stand with your eyes closed in the main stance Putting your palms on your stomach, depending on the sensations - 3-5 minutes, then perform the exercises of the "large complex", for which the first two exercises on the diaphragm are performed from the main stance, the same as in the "small complex", after which the exercise another “painting” of the wall: the hand is at chest level, the palm is down, and the entire upper limb is a “brush,” moreover, the body controls the brush, perform it 8-10 times, after instant relaxation - with the other hand, then with both hands in antiphase, moreover, both “halves” of the body vibrate and each one has its own hand, they perform the exercise slowly, smoothly, fluidly, continuously, the body is stretched to the pelvis, then the second “warming line” exercise is performed, for which one hand is set up vertically, palm up units, while the body makes “reed” movements from side to side, the upper limb follows it in the form of a reed, the exercise is performed 8-10 times, after instant relaxation with the other hand, then with both hands, then the exercise “wind swings the willow”, why from the main stand, hands hang down, hands look up, perform full rotations of straight hands from left to right while maintaining the position of the hands - they look up, while you should achieve relaxation of the shoulders, continuity of movement of the hands, perform 15 rotations, Then, after instant relaxation, the hands look down in the next cycle of rotation to the other side, after relieving tension, pull all the ligaments of the shoulders, then perform an exercise to relax the neck, for which they vibrate the body like a reed from side to side, while the neck should be relaxed after movements of the body in the amount of 5-10 swings, whereby the second pass is performed, but the neck movements turn into ellipses from side to side, perform 5-10 movements, then perform exercises on the development and relaxation of the pelvis, for which the main toys, hands on the back of the head, perform circular rotations of the pelvis, reaching individual boundaries in the amount of 8-10 rotations, then to the other side circular rotations turning into an ellipse from side to side, at higher levels of relaxation, they “pump” the pelvis into some at the point of the trajectory, the pelvis relaxes along the trajectory, which can vary, then the “attention centers” exercise, for which from the main rack one leg bent at the knee is lifted to a convenient height directly in front of it, while the toe of the feet looks up, begins to make circular movements to the outside smoothly, flowing, continuously 5-10 times, then the same nose with the feet of the other leg, then perform an exercise to extend the knee, for which they raise the knee to a convenient height in a bent position, while the shin with the foot, they are unbent to a straightened position directly in front of you, slowly, smoothly, fluidly, the exercise is performed 5-10 times per cycle, then with the other foot and then the thigh movement outward or inward is imposed on it, involving almost all the thigh muscles in motion angle in each extension, then perform an exercise on static balance, for which all the limbs are placed in one vertical plane and even the head for 5-30 seconds, then after instant relaxation on the other leg, then perform a dynamic exercise - “chain of joints” for which, from the right natural posture, which is received from the main post such that the left leg makes a normal step back parallel to the feet, and the right front arm starts to move along the path from the position from the back to the position I’m going forward and upward, performing several slow movements to achieve a relaxed movement of the hand along the trajectory, while you can imagine something heavy, after a relaxed working out of the trajectory, they start the movement of the hand with a speed pulse and the relaxed body should leave the rack and reach for the hand, after this is performed by an exercise on leg stretching corresponding to exercise 12 of the "small complex", then exercise "diaphragm" the corresponding exercise 13 of the "small complex", then exercise "diaphragm", repeating the exercise 14 “small complex”, then breathing exercise “archery”, repeating exercise 16 “small complex”, then breathing exercise “furious fist”, for which, from the main rack, the arms are relaxed to be lifted by inhalation to the chest level with brushes outward and outward assuming the “archery” position, the hands are clenched into fists, while inhaling - the hands are returned to the position in front of the chest, the hands are unclenched, the hands are lifted vertically up above the head and on the exhale through the sides they are lowered down, the hands are relaxed, the exercise is repeated 1 -2 times, it is also possible the final exercise "calm the ether" from the "small complex", and it is possible to do exercises on the floor, while the "large complex" can go according to the "expansion on the floor" algorithm after exercise 13 of the "large complex", for This is done by rolling on the back from the buttocks to the head slowly, relaxing the back, in an amount of 4-6 times with subsequent variations - closer to the sides, maintaining the achieved relaxation, as well as at the advanced stages of development - rolling on the back from side to side, then perform pulling exercises for the spine, for which from the “large arch” position - arms and legs on the floor shoulder width apart, back bent upwards, make deflections, lowering the stomach to floor level - the arch bends the other way, repeating the cycle 3-6 times, from “middle arch” position - hands on the floor, knees on the floor - arching and deflection of the arch, 3-6 times, then perform an exercise for the diaphragm, for which lying on your back, arms to the sides, one leg straight and the other twisted inward to the side at the groin level relax, inhale through the nose and hold e inhalation - they push in and protrude the stomach slowly, smoothly, flowing 2-3 times, then perform an exercise to stretch the spine to the sides, then, from the “large arch” position, the body is relaxedly pulled to the side and achieve even more relaxation in this static position due to consciousness works, then in the other direction, the cycle is repeated 2-4 times, from the “middle arch” position the body is relaxedly pulled to the side and pulled still by relaxing it with consciousness, then to the other side, this exercise is repeated 2-4 times, then performed at an ejaculation for the diaphragm 16, but the leg is twisted to the other side, then perform stretching exercises for the legs, then perform the “half-lotus” exercise for which they cross legs in the “half-lotus”, straighten the spine, “hang” the crown, close your eyes, breathe with the diaphragm, making breathing calm, slow and even - exercise is performed in the amount of 6-7 respiratory cycles.

The method is as follows. A group of people gathers - at the enterprise or in another way and classes are held for about an hour, followed by an explanation of the effects of the exercises on the body and consciousness. The "Small Complex", which includes lines of exercises performed in a certain sequence from which people start, in the mastered version, takes them for 7-8 minutes at any time of their lifestyle. But in the learning process, more time is required. Uniform is free sportswear.

The method is as follows:

SMALL COMPLEX includes the following exercises:

1. The main stand. Stand straight, feet shoulder-width apart, angles in the knee joints, “hang” the crown of the head, look straight, tongue in the upper palate, the pelvis slightly forward to straighten the spine. In short - relaxed - naturally.

2. Hands - put palm on palm on stomach. Take a natural breath through the nose and hold the breath in and out 2-3 times. Relax. Repeat 2-3 series of such movements. The goal is to intensify the work of the diaphragm, the movement of which for an outside observer is seen as a protrusion and protrusion of the abdomen. Smoothly, evenly, not fast.

3. "Paradoxical breathing." The main stand, the position of the hands is the same. On inhalation, the stomach puffs up, hands can help, on exhalation, the stomach drops. Pause. Repeat 2-3 times. The goal is to strengthen and "thin" the diaphragm.

4. The first "warming up" line. The legs are slightly wider than the shoulders, one arm in front of you at chest level is relaxed and straight. The body starts “cane” movements from side to side, the hand freely and relaxedly follows in the image of an algae behind the body wider, more relaxed, more continuous. About 10 swings. Then the other hand. Then both hands. This is the core of the line, which can have many individual extensions. For example: in the work one hand, but makes a change of levels from the head to the abdomen and back together with the main movement of the body. Both hands at different heights, asynchronously, etc. Variations should organically fall on the level of development of the student and lead him to mastery.

5. The second "warming up" line. Main stance: one arm raised above the head vertically upward, palm forward. The case begins to swing forward and backward in the form of a “reed,” followed by his hand movements. Not fast, very conscious, continuous, fluid. About 10 repetitions. Then the other hand. Then both hands are in antiphase, namely. The “halves” of the body begin to vibrate in the shape of a reed, and each “half” is followed by a hand, achieving relaxation and naturalness. "Halves" of the body stretch to the pelvis. This is the basis. In these movements, the palms are directed straight ahead. Multiple extensions are associated with a change in the position of the palms: in the opposite direction, to each other, etc. These two lines of exercises are called “warming up”, as their goal is to relax the body, increase blood flow, and achieve unity of the body and consciousness in action.

6. The next line directionally affects the shoulder girdle and upper limbs, achieving relaxation and fusion with consciousness. Starting position - the main stand, arms to the sides, palms down. The exercise is called a “wave of shoulders.” In the vertical plane, the upper limbs asynchronously perform a “wave” running from the fingertips of one hand to the fingertips of the other. The emphasis is on shoulder work. The position and work of the hands will show how much the person is in the “image”. Perform 5-10 cycles.

7. After an instantaneous stress relief, and this is a difficult exercise, at least for a beginner, the wave is repeated, but already in the horizontal plane, when in the initial position the palms are directed forward with the arms to the sides, and the body, helping the shoulders, vibrates from side to side.

8. After the stress relief, we will sip all the ligaments of the shoulders. To do this, hands in the castle at the level of the abdomen and slowly, but with constant resistance to movement, the hands make a complete revolution in a vertical circle. And another turn in the opposite direction. The goal is to pull the warmed ligaments of the shoulders. Since the shoulder is the most globular joint in the body, there are a lot of ligaments. The charge for mobility is a weakness. Consequently, our goals are flexibility and strengthening of the joint bag.

9. Now that the whole body is warm and the shoulders are relaxed, we relax the neck of the main stance. The body begins to vibrate like a reed in the wind from side to side, and a relaxed neck follows the movements of the body. An unobvious exercise, it is seldom immediately obtained by anyone, but in general the results are better than with other exercises on the neck. For beginners, very little, especially after 40-50 years, very carefully 5-10 swings to start. Very conscious.

10. After such an exercise relaxing the neck, we strengthen the occipital ligament, putting both hands on the back of the head and resisting the hands with the movements of the head back, may be with slight variations to the side. Very individually.

11. Take a break and relax in a static exercise called “Buddha.” Standing on one leg, we place the other foot on the knee of the supporting leg, which is slightly bent. Hands at chest level palm to palm folded. The crown of the head is “suspended”, the body is relaxed and straight, mentally casting its eyes inward, eliminating the tension of 5-30 seconds to begin with, then on the other leg. This is the basis of the static line. Line extensions contain multiple variations, for example, a twisted position in any direction, with lowering down on the supporting leg, with eyes closed, etc. Stability of the psyche is closely related to the stability of the body. That is why even in the "small complex" this line is presented with dignity.

12. Line stretching the lower extremities. The legs are wider, the arms together parallel to each other in the upper left position. Hands begin to complete a full circle through the lower position to the far right upper and back. Together with them in this way, the weight is transferred from foot to foot with each passage lower and lower, achieving a tensile effect. Having made 5-10 such movements, you can sit on one leg (the second is stretched straight to the side) and pull the ligaments of the leg in this position with slight variations in the position of the body. You need to give yourself time, since the coefficient of stretching of the muscles and ligaments is different - the muscles stretch first. Sit on the other leg. The tone of the muscles and ligaments of the lower extremities makes a very strong contribution to the overall tone of the body. Pulling only the ligaments of the legs, you can see that the tone of the body has increased. Therefore, this line is adequately represented in the "small complex".

13. The main stand, again the diaphragm in operation. Repeat exercise 2, but fewer times (1-2 times).

14. Repeat exercise 3, but fewer times (1-2 times).

15. Separate breathing exercises. In the "small complex" there are two of them. The first is "two circles." The main stand, hands with their palms up with an inhale rise to the level of the chest and gradually change direction down and with an exhale fall to the limit down. With a second breath, the hands in front of them with their palms outward and relaxed hanging fingers rise up to the limit and across the sides with their palms outward in a large circle with an exhale they go down, where they meet with palms to each other. This is one cycle. Slowly, smoothly, flowing continuously, breathing merges with movement, 2-4 cycles.

16. Exercise "archery." The main stand. Hands relax inward on inhalation to the chest level with brushes outward, fingers down and exhale take a position as when shooting from a bow - the right hand is extended horizontally with the palm to the right, fingers up, the look follows the right hand. The left one is bent at the elbow, the fingers look towards the right hand, the palm away, the shoulder is turned around. On inhalation, the right hand in an arc returns in front of the chest symmetrically with the left hand, palms down, fingers toward each other, while exhaling, both hands fall parallel to the bottom of the abdomen, palms down, fingers towards each other. This cycle is repeated in the opposite direction of the 1-3 cycle.

17. The final exercise is to calm the ether. If the student has enough time, he can stand with his eyes closed in the main stance, placing his palms on his stomach. 3-5 minutes depending on the sensations. Although this is an optional exercise for the "small complex", the purpose of which is to increase the energy level of a person, the level of mental and physical comfort.

In the developed version, the "small complex" takes 7-8 minutes. This is the basis. Based on it, anyone can do the required number of repetitions of a certain line individually, according to feelings.

"BIG COMPLEX". (Description.)

To perform the "large complex" clothing should be closer to sportswear. The main stance and the first two diaphragm exercises are the same as in the "small complex."

3. The first "warming up" line. The main stand. One arm at chest level, palm down. The entire upper limb is a “brush”, and its movements are “painting” the walls, but the body is controlled by a body of 8-10 movements. Instant relaxation. Then the other hand. Then both hands are in antiphase, namely, both “halves” of the body vibrate, and each has its own hand. Slowly, smoothly, flowing continuously, the body stretches to the pelvis. This is the basis. Different positions of the palms give variations of this line.

4. The second "warming up" line. One hand upright, palm forward. The body makes canine movements from side to side, the upper limb follows it in the form of a reed 8-10 times. Instant relaxation, then the other hand. Then both hands. This is the basis of the line. Different positions of the brushes set the variations of this line.

5. Sharp exercise on the development of the shoulders - "the wind sways the willow." The main stand, hands hanging down, hands looking up. Full rotation of straight arms from left to right while maintaining the position of the hands - they look up. It should achieve relaxation of the shoulders, the continuity of the movement of the hands. About 15 spins, then instant relaxation. The brushes look down in the next cycle of rotation in the opposite direction. The task is the same; the number of repetitions is the same. The third and fourth cycles are possible, when the rotation energy is taken from the “pumping” with the pelvis - this adds relaxation in the shoulder area.

6. After the stress relief, we pull all the ligaments of the shoulders. This exercise corresponds to exercise 8 of the "small complex".

7. Exercise to relax the neck. The body begins to vibrate like a reed from side to side, the neck relaxedly follows the movements of the body (5-10 swings). The second passage, but neck movements turn into ellipses from side to side (5-10 movements). The shape of the movements creates variations.

8. Strengthening the occipital ligament. Corresponds to exercise 10 of the "small complex".

9. Development and relaxation of the pelvis. The main stand, hands on the back of the head. Circular rotation of the pelvis reaching individual boundaries. 8-10 spins. Then, in the other direction, circular rotations, turning into an ellipse from side to side. At higher levels of relaxation, the pelvis is “pumped” at some point on the trajectory and the pelvis relaxes along the trajectory, which can vary.

10. Complicated leg movements are “centers of attention”. From the base of the rack, one leg bent at the knee is raised to a comfortable height directly in front of you, the toe of the foot is looking up. He begins to make circular movements to the outside smoothly / fluidly, continuously 5-10 times. Then the toe of the foot of the other leg. This is the basis. Multiple variations are associated with a change in the height of the direction and form of movement.

11. Extension of the knee. Raise the knee to a comfortable height in a bent position. The tibia with foot is unbent to a straightened position directly in front of you, but slowly, smoothly, fluidly, 5-10 times per cycle, then with the other leg. If this movement is mastered, then the movement of the thigh outward or inward is superimposed on it, involving almost all the thigh muscles at a certain angle in each extension in the movement.

12. The line of static equilibrium. These provisions are many, but what unites them is that they are all performed on one leg with a relaxed balanced position of the body. We describe one of them - “swallow in the plane”. This exercise differs from the usual "swallow" where the arms are to the sides, and one leg is directly backwards in that all the limbs are located in the same vertical plane and even the head. 5 to 30 seconds Then after an instant relaxation - on the other leg. This is the basis. Extensions are associated with a slow and smooth movement from side to side with the entire plane.

13. Dynamic exercise - “chain of joints”. The right natural stance, which is adopted from the main stance by the fact that the left leg makes a normal step backward parallel to the feet. Right - the front arm begins to move along the trajectory from the position due to the back to the forward and upward positions. A few slow movements to achieve a relaxed hand movement along the path. In the fist, one can imagine something heavy. Having “rolled” the trajectory in a relaxed manner, we start the movement of the arm with the impulse of speed and the relaxed body should exit the rack and reach for the hand. In the case of a good development of the body, this movement of the arm should raise the person from the rack and again lower it into it at a certain distance in front. There can be many variations, but one goal is to develop the body as a chain of joints.

14. Stretching the legs corresponds to exercise 12 of the "small complex".

15. Aperture - exercise 13 of the "small complex".

16. Aperture - exercise 14 of the "small complex".

17. Separate breathing exercise "archery" - exercise 16 of the "small complex".

18. Respiratory exercise "furious fist" - the development of the previous exercise. The main stand. Hands relax inward on inspiration to the chest level with brushes outward and exhale, assuming the position of “archery”, the hands clench into fists. Inhale - the hands return to the position in front of the chest, the fists are unclenched, the hands rise vertically up above the head and on the exhale, they drop down through the sides, the hands are relaxed. This cycle is repeated in the opposite direction, 1-2 cycles.

19. Perhaps the final exercise is to calm the ether. This is exercise 17 of the "small complex."

If it is possible to do exercises on the floor (covering, sportswear, place), then the “large complex” can go according to the “expansion on the floor” algorithm after exercise 13 of the “large complex”. We describe this extension.

14 ^* ″ Rolling ″ on the back from the buttocks to the head slowly, relaxing the back 4-6 times. With subsequent variations - closer to the sides, while maintaining the achieved relaxation. And also at the advanced stages of development - rolling on the back from side to side.

15 ^* Stretching exercises for the spine. From the “large arch” position - arms and legs on the floor shoulder width apart, back bent upwards, make deflections - the stomach goes down to the floor level - the arch bends the other way. This cycle is repeated 3-6 times. From the “middle arch” position - hands on the floor, legs kneeling on the floor - arching and deflection of the arch for 3-6 cycles.

16 ^* Aperture Exercise. Lying on your back arms to the sides, one leg straight and the other twisted inward to the side at the level of the groin, relax. Inhale through the nose and hold on to inhalation - indentation and protrusion of the abdomen slowly, smoothly, flowing 2-3 times. Repeat this cycle 2-3 times.

17 ^* Stretching the spine to the sides. From the “large arch” position, the body is relaxedly stretched to the side, and we achieve even greater relaxation in this static position due to the work of consciousness. Then the other way. Repeat this cycle 2-4 times. From the “middle arch” position, the body relaxes stretches to the side and stretches due to relaxation by his consciousness, then to the other side. Repeat this cycle 2-4 times.

18 ^* Exercise for the diaphragm is an exercise 16 ^* , but the leg is twisted in the other direction.

19 ^* Stretching exercises for legs and beyond. A lot of them. We describe one. Sitting on the floor, legs are spread wide apart. The body bends to one of the legs, and sit in this position relaxing the ligaments for about 30 seconds. Then to the other leg, then in the middle, etc. 4-5 minutes stretching. Many variations are associated with various uncomfortable positions of the legs, but there is only one principle - to sit in them and relax.

20 ^* Cross your legs into a half-nose, straighten the spine, “hang up” the crown, close your eyes, breathe in with your diaphragm, making your breathing calm, slow and even - “calm the ether”, 6-7 breathing cycles.

And the exercises and their variations used in the "small" and "large" complexes are individual and are determined by the personal level of development of the psychologist and trainer. And this could not be otherwise, because no one can speak and sing in a strange voice. This is the very essence of the Humanistic paradigm, which is more natural in the sciences of man.

In the proposed complexes, the awakening and strengthening of the energy of the individual plays a valuable and central role. This is achieved due to the complexity of the exercises - several involved joints or even the whole body and the special role of consciousness, which creates the image of the exercise and is fully turned on and “works” during the exercise.

In the "small complex", as well as in the "large", lines of exercises composed of certain movements are proposed. Their sequence is due to the advisability of heating the body with the features of the awakening of energy. Each line of exercises contains many variations, which develops creativity and avoids the effect of adaptation. Having reached a certain level of development, a person creates new and new variations.

The large complex in the mastered version takes 18-20 minutes in terms of human duration and contains more lines of exercises (22), it is more sophisticated. It requires more space and more loose clothing. Moreover, it can be carried out completely standing or with an expansion option - on the floor.

The theoretical basis of the method.

The proposed set of exercises appeared as a result of a generalization of personal empirical experience and the results of observations of those who came to school. It is difficult for an ordinary person to approach Chinese and Japanese types of gymnastics (different culture, complexity, little information and qualified trainers), so the applicant tried to develop these complexes as a symbiosis of rational knowledge of the West and the East, as intermediate steps to the spiritual movement that ordinary people could use .

The practical result of the application of the proposed method is confirmed by the test results of people who have taken a course at school, each of them notes an increase in energy level, level of mental and physical comfort. Multiple polls of visitors after classes say that the main sensations of most people are almost the same - lightness of the body, warmth, "flight of the soul", a general increase in tone. Variations individually arise where there are barriers, outposts for the movement of energy - in blocks of muscles, for example in the legs, shoulders - they are then sharply felt by a person. But in order to “break through” these blocks, more than one lesson is required, depending on the case, since these blocks are sometimes “characterological,” that is, due to the expression of character traits. In the appendix we present the reports of some visitors to the school. As you can see from them, stiffness and pain in the joints and spine disappeared from some of the visitors, and some reports show weight loss.

The essence of the method is as follows. The effect achieved when using exercises by setting wave motions to individual parts of the musculoskeletal system simultaneously around several axes is based on the fact that the organs and tissues of the human body are heterogeneous in density, which means that they respond differently to effects, thus creating conditions for acute selective effects on any tissue and any organ, not only in general, but also on its structural and functional elements and formations. As a result, muscle hypertonicity is eliminated and the peripheral functions that occur during such influences are significantly improved, which ultimately leads to the release of pinched nerve endings and, as a result, to the healing of this organ. Dynamic changes in exposure parameters during exercise and the position of individual parts of the musculoskeletal system make it possible to form a vibrational wave of a very complex spatial configuration that can penetrate into any given area of the body or organ. Having reached the goal, the wave in this area causes a local micro-fracture, destroying adhesions, producing tissue segregation and stratification, destroying the formation of salt “plugs”, “blocks”, etc., which ensures restoration of the affected tissue from the procedure to the procedure and replenishment with bioenergy moreover, along with the destruction of pathological changes, their functional properties are restored, there is also an automatic massage of the acupuncture points of the body, the effects on which increase the tone and improve the state of the immune system emy entire organism, there is an automatic correction of the vertebrae and disks, ie the causes that prevent bioenergy from circulating in the body evenly are eliminated (salt blocks, displacement of the vertebrae and discs, fear, depressive phenomena, negative stressful situations). Thus, the proposed method allows to restore dangling bioenergetic connections due to the destruction of nerve and mental blocks. The breakdown of feedbacks occurring under the influence of negative energies leads to the formation of blocks that cause dysfunction of specific organs and subsequently negatively affects the dynamics of the general condition of the body. The resulting blocks do not allow energy to circulate throughout the body and receive externally from any existing energy sources (space, music, light, plants, etc.). The most effectively proposed method eliminates the blocks associated with such common diseases as osteochondrosis, sciatica, slagging of the body caused by metabolic disorders. Each exercise uses the maximum amount of muscle, so harmful substances and salts have nowhere to stay, and they actively leave the body. There is also an active cleansing of the energy channels of subtle bodies and structures, which also leads to the healing of the body, toxins are actively removed from the body, clogging it at the cellular and energy level. In addition, bio-energy centers not functioning or previously unlocked are included in the work, the body begins to not only consume, but also radiate energy outside. An internal harmonization of the body takes place and a person begins to positively affect the world around him, among other things, there is a uniform distribution of bioenergy throughout the body. The basis of the method includes exercises that cleanse the spine and almost all major muscle groups, back, chest, abdomen, muscles of the upper and lower extremities. As a result, blood circulation and nutrition of the whole body improves. Almost the entire skeleton and all joints, all parts of the spine, pelvic bones, lower legs, hands and feet, knees and feet are involved in active work. Physical exercises in combination with breathing exercises and psychoconcentration normalize the processes of excitation and inhibition in the cerebral cortex, thereby exerting a therapeutic and healing effect on the human body as a whole. Synchronization of physical exercises with breathing parameters improves vascular tone, normalizes the nervous system, reduces blood cholesterol, and nourishes it with bioenergy.

Thus, the proposed method of healing the body can be used to prevent diseases of the musculoskeletal system, internal organs, increase efficiency. Moreover, it can be used not only in the process of mass classes, but it is especially valuable that everyone can creatively redesign and use the complex individually, which is, on the other hand, an indicator of increasing the level of self-improvement of a person, i.e. achieving his main goal when attending school.

Information sources

(1) R. Leroy, W. Buler. A Disease of Our Time, 1981.

(2) A.B.Sitel. Manual medicine. M .: Medicine, 1993.

(3) M. Feldenkrais. Awareness through movement. M., St. Petersburg, 2000.

(4) Senchukov, Yu.U. The art of combating battle. Minsk: The Modern Word, 2000.

Claims (1)

A person’s healing method, which consists in performing physical exercises with the formation of a motivational component in the process underway, and they are represented by a small and a large complex of exercises, begin with a small complex: in this case, the first exercise is performed as follows - stand upright in the main stance, legs shoulder width apart , look straight, tongue in the upper sky, the pelvis is slightly forward, straightening the spine, then hands - palm on palm, put on the stomach, take a natural breath through the nose and hold the breath carry out vaginal protrusion and protrusion 2-3 times, relax, repeat 2-3 series of such movements smoothly and evenly to activate the diaphragm, then perform the exercise "paradoxical breathing", for which from the main stand, the position of the hands is the same, they inhale the stomach, with possible help of the hands, on the exhale, lower the abdomen, repeat after a pause 2-3 times to strengthen the diaphragm, then perform the following exercise - the legs are placed slightly wider than the shoulders, one arm in front of you is relaxed - straight, begin to move body from side to side, while the hand freely and relaxed follows the body wider, more relaxed, more continuous, perform a total of 10 swings, alternating between the right, left hand, or both hands, then perform the following exercise - from of the main stand, one hand is raised vertically upward above the head, the palm forward, while the body begins to swing back and forth, his movements are followed by a moderate, continuous, fluid arm, repeating the exercise 10 times, then perform the same exercise only for with the right hand, then the same with both hands, in antiphase, with the halves of the body starting to vibrate and each half followed by the hand achieving relaxation, and in these movements the palms are directed straight forward, then the exercise is “shoulder wave”, for which the main position is from the initial position uprights, arms to the sides, palms down, in the vertical plane, the upper limbs asynchronously perform a “wave” running from the fingertips of one hand to the fingertips of the other, perform 5-10 times, repeating already in the horizontal plane, when Yes, in the initial position, the palms are directed forward, the arms to the sides, and the body, helping the shoulders, vibrates from side to side, then perform the exercise associated with sipping all the ligaments of the shoulders, for which the hands are folded into the lock at the abdomen level and slowly, but with constant resistance movement, hands make a complete revolution in a vertical circle and another revolution in the opposite direction, then perform an exercise to relax the neck, for which they vibrate from the main rack with the body, like a reed in the wind, and a relaxed neck follows the movement by the hulls, they perform from 5-10 swings, then perform an exercise that strengthens the occipital ligament, for which, putting both hands on the back of the head and resisting backward movements of the head, then perform the exercise for rest and relaxation "Buddha", for which, standing on one leg, the other foot is placed on the knee of the supporting leg, which is slightly bent, while the arms at the chest level fold palm to palm, the body is relaxed, it is necessary to eliminate tension for 5-30 seconds, then perform an exercise aimed at stretching the lower legs of arms, for which, with extended legs, the arms are placed parallel to each other in the upper left position, while the hands begin to complete a full circle through the lower position to the far right upper and back, perform 5-10 such movements, then perform breathing exercises, from which, to carry out the first of them, is carried out from the main rack, the palms of the hands are raised upward with the inhale to the chest level and gradually change direction downward and with the exhalation are lowered to the limit downward, with the second breath the hands are set in front the battle with palms outward and relaxed hanging fingers is lifted up to the limit, and through the sides, palms outward in a large circle are exhaled down, where they meet with palms to each other, slowly, smoothly, fluidly, continuously, while breathing merges with the movements, the exercise is performed in 2-4 times, then perform the second exercise "archery", for which from the main rack, hands relaxedly lift on the inhale to the chest level with the fingers outward with the hands outward and with the exhale take the position as when shooting from the bow - right the arm is extended to the side horizontally, palm to the right, fingers are up, the gaze follows the right hand with the left hand — it is bent at the elbow, the fingers look towards the right hand, while the palm is on its own, the shoulder is turned around, on inhaling the right hand is returned in front of the chest symmetrically with the left hand palms down fingers towards each other, on the exhale, both hands lower parallel to the bottom of the abdomen palms down fingers towards each other, this exercise is repeated to the other side in the amount of 1-3 times, then perform the following exercise, to perform it we should stand with our eyes closed in the main stance, resting our palms on our stomach depending on sensations — 3-5 minutes, then we will do the exercises of the “large complex”: from the main stance we will perform exercises to activate and strengthen the diaphragm, just like in “ small complex ”, then perform the following exercise - the hand is at chest level, palm down, while moving as“ painting the wall ”, perform 8-10 times, after instant relaxation, do the same with the other hand and then with both hands in antiphase, while vibrating both halves of the body and each of them has its own hand, perform slowly, smoothly, fluidly, continuously, then carry out the following exercise - one hand is set up vertically, palm forward, while the body makes side-to-side movements like a reed, upper limb follows him, the exercise is performed 8-10 times, after an instant relaxation with the other hand, then with both hands, then the exercise "wind swings the willow" is performed, for which purpose from the main stand, hands hang down, hands look up, perform long rotations of straight arms from left to right while maintaining the position of the hands - they look upwards, while achieving relaxation of the shoulders, continuity of movement of the hands, perform 15 rotations, then, after instant relaxation, the hands look down in the next rotation cycle in the opposite direction, after the stress is relieved all the ligaments of the shoulders, then perform an exercise to relax the neck, for which they vibrate the body, like a reed from side to side, while the neck relaxed follows the movements of the body in the amount of 5-10 swings, and they take the second pass, but the circular movements of the neck turn into movements along the ellipse from side to side, perform 5-10 movements, then perform exercises on the development and relaxation of the pelvis, for which purpose from the main rack, hands on the back of the head perform circular rotations of the pelvis, reaching individual boundaries in the amount of 8-10 rotations, then in the opposite direction circular rotations moving in motion along the ellipse from side to side, then carry out the following exercise - from the main rack one leg bent at the knee is lifted to a convenient height directly by itself, while the toe of the foot looks up, they begin to make circular movements to the outside smoothly, flowing, continuously 5-10 times, then the same with the nose of the foot of the other leg, then perform an exercise to extend the knee for which they raise the knee in a bent to a convenient height position, while the shin and foot are unbent to a straightened position directly in front of you, slowly, smoothly, fluidly, the exercise is performed 5-10 times per cycle, then with the other foot and then the thigh moves outward or inward, involving almost all the muscles hips in each extension, then perform an exercise on static balance, which is performed on one leg with a relaxed balanced body, with the head and limbs located in a vertical plane for 5-30 seconds, then after instant relaxation on the other leg, then perform dynamic exercise - from the right natural stance, which is received from the main stance so that the left leg makes a normal step back parallel to the feet, and the right front arm starts to move along the path from the position and - from the back to the forward and upward positions, perform several non-quick movements of the hand to achieve a relaxed movement along the trajectory, start the movement of the hand with a speed pulse and the relaxed body exits the stance and reaches for the hand, after which they perform a leg stretching exercise corresponding to a similar exercise " small complex ”, exercise“ furious fist ”, for which, from the main stance, hands are relaxed raised by inhalation to the chest level with the brushes out and exhale, assuming the position of“ archery ”, they make it into fists, while breathing in - the hands are returned to the position in front of the chest, the fists are opened, the hands are lifted vertically up above the head and on the exhale through the sides they are lowered down, the hands are relaxed, the exercise is repeated 1-2 times, and the exercises are done on the floor, This is done by rolling on the back from the buttocks to the head slowly, relaxing the back in an amount of 4-6 times with subsequent variations - closer to the sides, maintaining the achieved relaxation, and also - rolling on the back from side to side, then perform stretching exercises for the spine, for which, from the “large arch” position - arms and legs on the floor shoulder width apart, back bent upwards, make deflections lowering the abdomen to the floor level - the back bends the other way, repeating the cycle 3-6 times, from the “ middle arch ”- hands on the floor, legs kneeling on the floor, perform arching and arching of the back, in the amount of 3-6 times, then perform an exercise for the diaphragm for which, lying on your back, arms to the sides, one leg straight and the other twisted inward to the side at the groin level, relax, inhale through the nose and hold on to the breath a) they stick and stick out their stomach slowly, smoothly, flowing 2-3 times, then from the “big arch” position the body is relaxedly pulled to the side and achieve even more relaxation in this static position due to the work of consciousness, then to the other side, the cycle is repeated 2 -4 times, from the “middle arch” position the body is relaxedly pulled to the side and pulled still by relaxing it with consciousness, then to the other side, this exercise is repeated 2-4 times, then again perform the exercise for the diaphragm and stretching exercises for the legs, then you they complete the “half-nose” exercise for which they cross their legs into the “half-nose”, straighten the spine, close their eyes, breathe with a diaphragm making their breathing calm, slow and even - the exercise is performed in the amount of 6-7 breathing cycles.