RU2552666C1 - Method for body health improvement - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: health improvement complex is performed daily. Meditation is performed for at least 10-15 minutes a day. Respiratory exercises involve inhaling deeply through a nose, which starts by blowing up a belly, continuing inhaling with rising on toes and pulling the shoulders back, completing the inhalation, and holding breath. That is followed by exhaling in reverse order, and the last stage of the exhalation involves sucking in. Self-massage represents vibrations and stroking with palms rubbed together. The self-massage starts from a head, a neck, a chest, a belly, a lower back, an edgebone, hips, hip, knee and ankle joints, shoulder and elbow joints, and wrists sequentially. The physical exercises involve going running at a leisurely pace or ski walking at least 20-40 minutes a day and gymnastics. The gymnastics involve doing the exercises for working out face, hand and neck muscles sequentially, the exercises for stretching the cervical, thoracic and lumbar spine, for working out leg muscles, as well as the exercises for working out hip joints.

EFFECT: complex individual's health improvement without using training apparatuses or additional equipment, comfort and simplicity of doing the exercises for the whole day accompanying usual, routine activities, essential motions of the bearing muscles, including outside the house.

4 cl, 1 tbl

Description

The invention relates to medicine, namely to methods of non-drug healing of a person by implementing a range of measures, such as: meditation, breathing exercises, self-massage and physical exercises.

When we begin to engage in our health, we set ourselves different tasks. In youth, this is mainly either maintaining a beautiful shape, or getting good results in sports. In childhood and adolescence, health is usually lacking and we hope that it will always be so. Only in adulthood do we begin to understand and appreciate what we have. Health from something abstract turns into a concrete value. We already want to maintain good health, extend physical longevity, and we are ready to make sufficient efforts for this. However, despite the above division, no one would refuse if the complex that we are practicing fulfills all the tasks presented: it improves health, improves the body, and contributes to better athletic performance.

Most of the various well-known techniques use exercises of a yoga system based on static poses (asanas) with long delays and controlled breathing. However, even adapted exercises with reduced loads and durations cannot be offered to older patients, as well as to younger people with diseases or injuries of the spine (see P.S. Bragg, S.P. Maheshvarananda, R. Nordemar, V. Preobrazhensky , “The Spine is the Key to Health,” St. Petersburg, 1994, pp. 36-46).

There is a well-known method of medical gymnastics M. Tobias and M. Stuart, based on stretching the muscles of the trunk and extremities, which also involves the use of static yoga poses, which are unacceptable for elderly patients and overweight people due to the distribution of body weight on the spine and internal organs , since many exercises must be performed while standing on one’s feet or on one’s knees (M. Tobias, M. Stuart, “Stretch and Relax,” M., Physical Culture and Sports, 1994, p. 62-64).

A known method of enhancing human health, including the implementation of physical exercises, including muscle stretching, actions that provide access to a given gymnastic stance by forming a certain position of the arms, legs, head, back against each other and a supporting surface, and being in a specified stance for a given time during which periodical static loading of muscles is carried out with their subsequent relaxation accompanied by breathing exercises (RU 2264803 C1, 11.27.2005).

However, along with the positive health effects of these exercises, they have a number of medical limitations. Limitations are that you can master static poses only to people who do not suffer from serious chronic diseases, as well as to those who are not overweight. In addition, you can not master static poses, overcoming pain. Another disadvantage of the physical training system, based on the implementation of static poses with elements of stretching, is the duration, complexity and complexity of their development.

Many other methods are known aimed at improving the human body (RU 2213550 C1, 10/10/2003; RU 2509547 C1, 03/20/2014; RU 2286760 C2, 11/10/2006, etc.).

However, all of these methods are laborious and filled with many different limitations.

The closest is a method of healing the body during the rehabilitation of patients with alcohol dependence syndrome, which consists in carrying out a set of measures, including: a mood for rehabilitation; reflexology; homeopathy; general therapy with phytotherapy elements; psychomuscular training; respiratory gymnastics and psychotherapy (RU 2165774 C1, 04/27/2001).

Unlike the claimed method, it requires the presence of specially trained personnel (psychotherapists, homeopaths, narcologists, reflexologists, etc.). Moreover, this method involves placing the patient in a clinic, where he undergoes this entire complex of measures.

For health, we need the most ordinary everyday movements in a harmonious volume. It is important to do them regularly, in sufficient quantities and consciously. Exercise for at least one month. Health will improve, people will begin to compliment your body, figure, posture, appearance. Yes, if you are in the park, from the side of the lesson you will not be as spectacular as yoga poses, tai chi or bagua practices. But you are not engaged in for the viewer, but for yourself, and you will be satisfied with the result.

More than 90% of "lumbago" occur when performing the most common everyday movements. Someone tied shoes, someone reached for something, someone picked up a bag, etc. If the muscles most often involved in our life were strong enough, plastic and harmonious, many problems would have been avoided.

Pursuing even the most fashionable and prestigious healing practices, practicing in the gym, swimming in the pool, we help our cardiovascular system well, exercise the lungs and, to a much lesser extent, pay attention to the most ordinary muscles, which are actively involved in our “everyday” movements . You can build a figure, participate in various sports competitions, regularly engage in self-training and at the same time have a sore back.

The author of the proposed method of healing a person was faced with the task of offering patients such a set of measures that would ensure the healing of the body without the use of any shells.

The roots of the claimed method originate from ancient India and Tibet, where the amazing system of psychophysical development “Jandal and Bhaski” was created, which also practiced slow movements with stops, tension and relaxation without the use of any devices. If we look, in almost all the ancient eastern healing systems (Wushu, Tai Chi Chuan, Bagua, etc.), slow, conscious movements with muscle and joint tension were used. Look at the masters involved in the practice of oriental gymnastics. Their movements are unhurried, harmonious, while the bodies are filled with some kind of internal energy. Slow pace determines the correct execution, concentration and awareness of exercises. It allows you to notice all the deviations in the body, which means it gives a good chance to eliminate them and get a new quality of health.

In Europe on this basis, starting from the end of the 19th century, various authors created their own sets of exercises, the most famous of which are Joseph Proshek's system and volitional gymnastics A.K. Anokhin. Nowadays, these principles have been used in preparing astronauts for flight. In 1976, the team of authors of the Scientific Research Institute of Biomedical Problems received the State Prize for the development, justification and implementation of volitional gymnastics. More than 10 years after this, the topic in the Soviet Union was closed by the heading "Secret." Again, attention was drawn to her by Yu.V. Shaposhnikova, V.G. Fokhtina, V.V. Milyukova. In recent years, the principles of strong-willed gymnastics are actively promoted by Zviad Arabuli, who created the gymnastics “HADU”.

The introduction of awareness into our movements, actions, allows us to restore full contact between the psyche and the physical body, we begin to better feel its true desires and needs. Against this background, many of our capabilities are significantly increasing, including sensory ones. A striking example was A.K. Anokhin, who developed his occult abilities.

It is advisable to perform movements at a slow pace, constantly monitoring it with attention, testing moving tissues, revealing imbalances, strains, soreness, limitations, asymmetries, etc. The global task is to start the tissues, start the natural internal vibrations in them, turn on their micro-vibrational background.

The technical result that the claimed invention provides is to achieve a significant improvement in human health (patient) due to the impact of the developed set of measures carried out in a certain mode and sequence without involving any additional funds. In addition, the claimed method can be carried out throughout the day, including in the performance of their routine affairs, as well as being outside the house.

The specified technical result is ensured by the daily implementation of a complex of measures: meditation, breathing exercises, self-massage and physical exercises. At the same time, meditation is carried out for at least 10-15 minutes a day. Breathing exercises consist in performing a deep breath through the nose, at the beginning of which the stomach is inflated, then breathing is continued, rising on toes and shoulders back, stop breathing, hold the breath, then exhale in the reverse order, and pull the stomach in with the last exhalation. Self-massage is performed in the form of vibrating and stroking effects preheated by rubbing palms against each other. At the same time, self-massage begins from the head, then the neck, chest, stomach, lower back, sacrum, hips, hips, knees and ankles, shoulder and elbow joints, wrists are successively massaged. Physical exercises include running at a calm pace or Nordic walking for at least 20-40 minutes a day and gymnastics. Gymnastics includes sequentially performed exercises for working out the muscles of the face, hands, neck, exercises for stretching the cervical, thoracic and lumbar spine, for the muscles of the legs, as well as exercises aimed at working out the hip joints. The number of repetitions when performing gymnastics exercises is 3-10.

At the same time, deep inhalation and exhalation when performing breathing exercises is carried out for 6-10 seconds each. Holding the breath after inhalation is carried out for 5 seconds, while exhaling is carried out through the mouth, at the same time making a sound "oooh."

Self-massage can be performed immediately after waking up and / or after exercise.

The method is as follows.

1. Meditation.

Get ready; turn off the phone, turn off the lights, ask loved ones not to bother you. Sit half a meter from the wall in a comfortable position. It should be such that it allows you to remain motionless for a long time, without straining. To do this, it is very important to keep your back straight, at the same time, while maintaining its natural deflections. Hands relaxed on your knees. Take 3 deep full breaths. Smile at yourself and rejoice that you have started classes. Take a shallow breath, hold your breath, tighten all muscles for 8-10 seconds. Exhale, relax. Repeat 2 more times.

Now you are ready to practice. At eye level on the wallpaper, select a point, spot or pattern no larger than 5 cm in diameter. Start looking at this area. The eyes remain motionless, the mind is calm. You just look, study color, irregularities, drawing. Rejoice at new discoveries. No other thoughts. Focus on this piece of the wall. The task is to remain without thoughts, in contemplation for at least 10-15 minutes.

2. Breathing exercises.

We inhale deeply through the nose, while at the beginning of the inhalation we inflate the stomach, then we continue the inhale, rising on our toes and moving our shoulders back, after 6-10 seconds we finish the inhalation, hold our breath for 5 seconds, then exhale in the reverse order for 6- 10 seconds, the last stage of exhalation retract the stomach. At the same time, we exhale through the mouth, at the same time making the sound “oooh”.

3. Self-massage.

We preliminarily rub our palms against each other until they feel heated. Then, using vibrations and stroking, we begin to carry out self-massage. We carry it out in a certain sequence. We start with the head. Tightly, but without effort, we put our palms to our eyes and make a small vibration in the rhythm of heart contractions for 10-30 seconds. Then we move the palms to the ears (four fingers are directed to the back of the head, large fingers down) and continue the same vibration for 10-30 seconds. After that, gently apply the right palm with the central part to the nose, put the second one on top and also vibrate for 10-30 seconds.

We carry out longitudinal stroking of the head. We put the brushes on top of each other, we drive them from front to back (from the face to the back of the neck) 10-30 times. Hands slide on the treated surface, only slightly touching it. At the same time, the skin slips, but does not fold.

Cross stroking the head. Arms are placed sequentially, fingers to each other. Touching the surface lightly, make movements from the side of the neck on one side through the crown to the side on the other. Repeat 10-30 times.

Draw a halo. We conduct circular stroking from the forehead to the parietal region of the back of the head, etc. 10 times one way and 10 times the other.

Next, massage the neck sequentially by transversely stroking its back. Hand on hand position. Repeat 10-30 times.

Then circles over the chest. We put the brushes on the chest (each on its own side), make 10-30 circular movements in a clockwise direction.

Then we put a hand on the hand and on the stomach, do 10-30 circular movements in a clockwise direction.

Then we put the hands on the lower back, each on its own side. We produce 10-30 circular clockwise movements. We do the same with the sacrum.

After that, with two hands from top to bottom and back, we first work on one hip, then the second.

Then, in turn, we make circular motions with light touches on the front and side surfaces of first one hip joint, then the second joint. We work with two hands. Repeat 10-30 times. We do the same with the knee and ankle joints. To save time, the paired joints of the legs can be worked out simultaneously (each hand strokes on its own side).

Then the study of the shoulder joints - alternately 10-30 stroking movements on each side.

Then we stroke the elbow joints, bend one arm, feed the elbow forward, and make the other circular motion: 10-30 times on one side and the same amount on the other.

Then we carry out the study of the wrists. We bend one hand in the brush, feed forward, and with the other brush we make stroking rotational movements 10-30 times on one side, then we change hands.

Self-massage is good to apply immediately after waking up. You can do it while lying in bed, or you can get up. It’s good for them to complete the active phase of the training (exercise). In this case, the complex helps to calm down faster and move more smoothly from physical activity to normal life.

4. Exercise.

Physical exercises include running at a calm pace or Nordic walking for at least 20-40 minutes a day and gymnastics. Gymnastics includes sequentially performed exercises.

A) for the study of facial muscles:

“Give me some food.” Slowly with tension, open your mouth evenly, hold for 3 seconds and then also slowly close it, keeping the tension. Repeat 3-5 times. Do not try to open your mouth excessively. When we open, we inhale, hold, exhale, hold.

- “Millstone Mill”. Slowly with tension, we make a circular motion with the lower jaw in the horizontal plane: forward-left-back-right. 3-5 times in one direction, then as many in the other. It is important to carry them out slowly, constantly analyzing the uniformity, presence or absence of discomfort, pain. One turn is a breath, the other is a breath.

- "Joy-Anger." It is better to do the exercise in front of the mirror. Slowly with tension we stretch “mouth to ear”, we smile that there is urine. We feel, while the tension reaches the ears and the entire scalp is included in the work. We are delayed at the end point for 3-5 seconds. Then we also slowly raise our eyebrows, lower the lower jaw, leaving our mouth closed, and try to stretch our face as far as possible vertically, depicting surprise. Repeat 10-40 times. We breathe as follows: when we are surprised - inhale, rejoice - exhale.

“The Owl.” We expand with eye strain, like an owl or an owl. We linger for 2-3 seconds, then we also close them with tension, we close our eyes. After 2-3 seconds, repeat the cycle. We do 7-10 repetitions. At the same time, we try to ensure that only the eye muscles participate in the movement as selectively as possible.

B) for working out the muscles of the hands:

- "clench your fists." Slowly with tension on the exhale, we compress our fingers into a fist. The thumb lays on top of the rest, a delay of 3 seconds, then we also slowly unclench them with an inhalation. Repeat 3-10 times.

- "We form a set of brushes." Imagine that we picked up a ball from tennis. Our task is to slowly squeeze with tension and then also slowly release our hand, allowing it to straighten. With an exhalation we squeeze, on an inhalation - slowly release, keeping tension in a brush.

- "Count the fingers." With the help of a large one, we count in turn all the fingers on the same hand. After 3-10 repetitions, we switch to the other hand. We breathe slowly when we unbend and take the thumb away, take a breath, while bending and bringing to the other fingers - exhale.

- "Bend-bend the brush." Slowly with tension, during extension - inhalation, during flexion - exhalation. Repeat 3-10 times on each side.

- "At the buffet table." The main movement is done in the elbow joint in a standing position. We take our elbow to the side, slowly bend it and twist it, as if bringing a glass of water to our mouth, and then, as slowly, we bring the brush to the table behind the next dish, while unbending our arm. The main tension in the shoulder and forearm. When bending, exhale, on return - inhale. Repeat 3-10 times.

“Hugging.” Standing we take a slow breath, with tension we spread our arms to the sides and a little back. We linger a bit at the end point and on the exhale, while maintaining tension, smoothly bring our hands together, closing our arms. Repeat 3-10 times.

- "Skiing." We stand, feet in parallel, legs slightly bent at the knees. With tension, in antiphase we move our hands; when one goes forward, the second goes back, then we change hands. When the hand goes in one direction we take a breath, in the other - exhale. Repeat 3-10 times.

- "We chop wood." From a standing position. On inspiration, slowly, with tension, raise the imaginary ax high above your head, hold it for a few seconds, and exhale also slowly, while maintaining tension, lower it down. Repeat 3-10 times. Knees are slightly bent and bend even more when lowering hands down.

- "We hang on the horizontal bar." From a standing position, we squat slightly, while inhaling with tension we raise our arms as high as possible, with tassels with tension we take an imaginary horizontal bar, we squat even more. We straighten and exhale with tension we lower our hands. Repeat 3-10 times.

- "Screw the bulb." From a standing position we raise one hand and with tension on the inspiration we begin to carry out the movement, as if unscrewing a light bulb. Then, with tension, slowly on the exhale we screw the brush, and behind it the whole arm, as if twisting the bulb. Repeat 3-10 times for each hand.

- "We comb our hair." First we raise our hand, put our elbow behind our head and make a movement with a brush, imitating a combing. The whole arm works, but the greatest range of movements and maximum attention is concentrated on the brush. When raising the hand - inhale, on the return - exhale. Repeat 3-10 times for each hand.

- "Rise on the rope." Alternately raise and lower your hands, simulating a lift on a rope. We make movements slowly with tension, when one arm goes up, the other falls. One cycle is inhalation, the other is exhalation. Repeat 3-10 times.

C) for working out the muscles of the neck:

- "Yes Yes Yes". Head tilts. We tightly tighten the muscles of the neck and smoothly make an inclination forward, a delay and a slow return backward, a delay. On the extension of the neck - inhale, while tilting - exhale. Repeat 3-10 times.

- "No no no". Head turns, as if we disagree with something. We do it slowly. We bring the movement to the very end, and at the end point we stop for 2-3 seconds. We agree breath; turn in one direction inhale, in the other direction - exhale. Repeat 3-10 times.

“Oh, her.” Lateral tilts of the head. Slowly with tension we tilt our heads in one direction and take a breath while then exhaling slowly also in the other direction. Do not forget to stop at the end of each movement for 2-3 seconds.

- “We admire the stars.” With an exhalation, slowly with tension we tilt our head, take a smooth breath and continue moving from the bottom up, to the right. The delay is 2-3 seconds, then slowly return back and make a similar movement to the left. Do 3-10 repetitions.

- "The float." On inspiration with tension stretch the back of the head up. At the same time, we lower our shoulders to the maximum. On exhalation, slowly, smoothly with tension, we raise our shoulders, try to touch them with our ears, at the same time we lower our heads down. We linger at the end points for 2-3 seconds. Repeat 3-10 times.

D) for the study of the muscles of the body, exercises for stretching the cervical, thoracic and lumbar spine:

- “WALKING.” We stand on one leg, and the second alternately goes forward and backward. At the same time, the hands move in antiphase. For example, we stand on the left foot. When the right one goes forward, the left hand is pushed forward, the body also turns to the right, when the leg goes back (and the left foot is in front), the right hand moves forward, and the body turns to the left. We do all the movements slowly and with tension. One movement inhale, the other exhale. Repeat 3-10 times for one leg, then for the other.

“The Body Wave.” The main body movements are flexion-extension. We take a smooth breath, pulling the shoulders as far back as possible, delay for 2-3 seconds. On exhalation, we begin to bend forward slowly, with tension. We do it as follows; first we tilt the head, chest, lower back. We are delayed in the final position for 2-3 seconds, then we also gradually begin to straighten. We do this in the reverse order from bottom to top. Repeat 3-10 times.

“The expander.” Twisting the spine. We got up. The elbows are kept in a bent position in front of the chest. The knees are slightly bent for the safety of their joints. On a slow breath, smoothly turn in one direction to the end, hold there for 2-3 seconds, then on the exhale - in the other. Delay. We do 3-10 cycles. During the exercise, we keep constant tension in the entire working area.

“They got up and sat down.” We choose a chair with a height slightly higher than our shins, while the hips will be slightly inclined towards the knees. Keep your back straight slightly tilted forward so that part of the load falls on the feet. We move them under ourselves, stretch the crown upward, followed by the "chest", lower back, straighten the knees. We do this in a concentrated manner with tension throughout the body. When we get up - inhale, sit down - exhale. 3-10 repetitions.

“The Origin of Life.” It is performed from a standing position (if there are problems in the lower back, you can perform it in a supine position with bent knees). On a slow inspiration with tension, smoothly move the tailbone back, hold for 2-3 seconds, then exhale smoothly - forward, hold. We repeat the cycle 3-10 times. When moving backward, the sequence is as follows: first the tailbone is unbent, then the lower lumbar region, the middle and finally the upper lumbar region. Forward the sequence is the same, but we are already doing the flexion: the coccyx, lower, middle, upper lumbar.

“Halahup on the hips.” The task in this exercise is to mentally draw a coccyx circle on the ground near the legs. We do it slowly, keeping constant tension, trying to reach the end at each point of the circle. To protect the knees, we bend them a little. For orientation, the respiration rate may be as follows; half a circle - inhale, the second half - exhale. Repeat 3-10 times. We spread our attention from the tailbone to the pelvis and lower back. By movements we try to involve them in the process.

“The Caterpillar.” We take a breath, then on the exhale with tension, we begin to bend the back, while keeping it straight. After a short delay at the end point on inspiration, we straighten up. Try not to bend your knees. Repeat 3-10 times.

D) for the study of the muscles of the legs and hips:

- “FAN”. Standing on one leg (you can perform the exercise while sitting), we tear the other off the floor. On inspiration, we maximally extend our fingers and try to spread them apart, simulating an open fan. On exhalation, we press them to the foot, trying to touch the foot pads with them. We make movements slowly. Repeat 3-10 times for each leg.

- "Excavator bucket". Standing, we transfer the weight of the body to one leg and slowly, with tension on the inspiration, unbend the foot, trying to open the fingers as much as possible, bring the movement to the arch and stretch it, then after a short delay we also bend it with tension on the exhale, as if trying to grab it center. We linger at the end point for a few seconds. We repeat the entire cycle 3-10 times for one leg, then for the other. - “Step on the gas.” Standing on one leg, the second is bent at the ankle joint (dorsiflexion). We do this on exhalation with tension, we linger at the end point for 2-3 seconds, then on inhale we unbend the foot (plantar flexion). Repeat 3-10 times for each leg. If you have difficulty maintaining balance, you can hold onto the opposite hand at the development stage. Gradually, your stability will increase, and you will begin to do it easily without any support.

“What is behind the fence?” On inspiration, slowly, with tension, we rise on our toes, as if trying to look behind the fence and consider what is there. A delay of two to three seconds, and just as slowly, while maintaining tension, we go down the whole foot. Repeat 3-10 times. You can strengthen the exercise by rolling from the feet to the heels. It is important to do this as slowly as possible.

- “Circles on the pavement.” We do standing on one leg or sitting. We pull the toe on ourselves, the heel - from ourselves. Introducing a pencil at the end of the heel. They draw a mental circle of the largest possible diameter. 3-10 circles in one direction, then in the other. Then - the same for the second leg. Breathe slowly, not in sync with the rhythm of movement.

- "Water pump". It is performed standing, we transfer the weight of the body to one leg, and the other we make movements. On a slow breath with tension, we extend the leg in the knee, hold for a few seconds, then exhale - we straighten, hold at the end point for several seconds. Repeat 3-10 cycles for each side.

- “Circles Kneeling.” Bend your knees a little more than the usual position. Slowly with tension, we begin to "draw" circles in the horizontal plane. Breathe arbitrarily, slowly. Repeat 3-10 circles in one direction, then the same amount in the other. For greater stability and control, lean on your knees with your hands.

“The Crane.” While standing, we transfer the body weight to one leg, the other slowly on inspiration and bend with tension in the hip joint, lifting it as high as possible, hold for a few seconds, then also slowly bend and pull back. We monitor all movement, keep tension around the entire working hip joint. Repeat 3-10 times for one side, then the same amount for the other.

- "Quench a cigarette butt." Standing on one leg with the other, we make slow, straining, twisting movements in one and the other direction. The main task of the exercise is to work out the hip joint in a horizontal plane (internal and external rotation). Repeat 3-10 times for each leg.

- "Poloter." Standing on one leg slowly with tension, swing the second. When she goes back, take a breath, while forward - exhale. Repeat 3-10 times for each leg.

“Climbing the mountains.” Standing on one leg, the second is bent at the knee. We make knee movements in a vertical plane (as if we are drawing a circle with it): up-out-down-inward. During the exercise, we maintain tension throughout the thigh. Breathe freely, calmly. Repeat 3-10 times with each foot.

- “Connected by one chain.” We stand in a free rack, feet parallel to each other. Slowly strain one leg, as if about to move it forward (without lifting it off the floor), and the other backward, hold for two or three seconds and then change the direction of the force to the opposite. Repeat 3-10 times in each direction.

The last five exercises develop well the movement of the hip joints in the planes of natural movements, strengthen their muscular frame, which serves as a reliable prevention of the now widespread coxarthrosis.

Despite the multiplicity and at first glance the apparent complexity of this complex, its implementation does not cause a feeling of congestion in patients. The whole complex is done quickly enough and without much time.

The duration of the complex is not limited. It should not be, like a diet, temporary, it should be perceived as a way of life.

We conducted research and compared groups of patients, men and women, aged 40 to 65 years, doing gymnastics (yoga) only in combination with breathing practices and meditation (group 1 - 30 people) and patients who mastered this complex (2 group I - 30 people).

Blood pressure, heart rate, vital lung capacity (VC) were recorded as indicators on the basis of spirography readings, subjective well-being noted by the patients themselves. At the beginning, patients were selected, parameters were measured, and only after that it was suggested for 1 month to do only gymnastics (yoga) in combination with breathing practices and meditation and the developed complex. As a subjective state of health, it was proposed to evaluate pain in the lumbar region, joints on a 10 point scale, as well as the appearance of vigor, etc. The research results are given in table. 1 below.

The proposed complex is as safe as possible, since it works out the natural, habitual, everyday movements that we have used since birth. But we do them in a more efficient manner; with tension, slowly and consciously. With this design, the load increases significantly. It is valuable that we are doing this, but without thinking, and unproductive. Here, we consciously restore full neural-reflex connections of muscles and ligaments of habitual movements, work out and strengthen them. By restoring successively the awareness of the whole body, we seem to awaken it from sleep, strengthen the nervous system, and become more harmonious and calm. Stress can no longer cause harm, they simply will not hurt us. As practice has shown, the whole body is strengthened, including its immune system. Engaged people cease to suffer from respiratory and other diseases. The back becomes stronger, and a person forgets about the many years of problems that previously tormented him.

An important part of the healing action of the complex is its focus on the inclusion of the body’s own tissues in the work. It stimulates tissue respiration. In fact, in every tissue of the body there is a rhythm of internal movement characteristic of it. It is preserved during our movements, and at rest. In different areas, in different organs, its characteristics are different. In soft tissues, the amplitude is higher and the frequency lower. With increasing density, the amplitude decreases and the frequency increases. The presence and characteristics of these waves determine the level of our health.

As a result of an incorrect lifestyle, impaired posture, inharmonious movement, injuries, this rhythm is violated. It becomes asymmetric, inharmonious, the amplitude and frequency change. Sometimes in some parts of the body there is almost a stop in movement. As a result, tissue is damaged by accumulated metabolic products. Indeed, the most important role of these fluctuations is precisely their utilization (removal); contractions of tissue elements drive away accumulations from the periphery to the center, where they are neutralized through the lymphatic, circulatory systems and excretory organs.

By making specific movements, we return consciousness to our body, awaken its sensory receptors and self-awareness. There is nothing far-fetched here, those muscles that are created for these actions are strengthened. As a result, we begin to behave more confidently in ordinary life, to stand stronger on our feet. It is important that the complex is very clear and easy to learn. A person has a reliable and logical algorithm for working with his body. This is not just a set of exercises, but a system of strengthening vital muscles, those that help us in normal conditions and bear the main burden.

Claims (4)

1. A method of healing the body, including the daily implementation of a set of measures: meditation, breathing exercises, self-massage and physical exercises, while meditation is carried out for at least 10-15 minutes a day; breathing exercises consist of performing a deep breath through the nose, at the beginning of which the stomach is inflated, then inhalation continues, rising on the toes and shoulders back, end the inhalation, hold the breath, then exhale in the reverse sequence, draw in the stomach with the last exhalation; self-massage is performed in the form of vibrating and stroking effects preheated by rubbing palms against each other, while self-massage is started from the head, then the neck, chest, abdomen, lower back, sacrum, hips, hip, knee and ankle joints, shoulder and elbow are successively massaged. joints, wrists; physical exercises include running at a calm pace or Nordic walking for at least 20-40 minutes a day and gymnastics, which includes sequentially performed exercises for working out the muscles of the face, arms, neck, trunk, exercises for stretching the cervical, thoracic and lumbar spine, for leg muscles , as well as exercises aimed at working out the hip joints. 2. The method according to p. 1, where deep inhalation and exhalation when performing breathing exercises are carried out for 6-10 seconds each, and breath holding after inhalation is carried out for 5 seconds, while exhalation is carried out through the mouth, while making a sound oo. ” 3. The method according to p. 1, where self-massage is carried out immediately after waking up and / or after exercise. 4. The method according to p. 1, where the number of repetitions when performing gymnastics exercises is 3-10.