A therapeutic and prophylactic set of exercises to strengthen blood vessels. Therapeutic gymnastics for vascular health

Vegetative-vascular dystonia, which reduces vascular tone and brings a lot of suffering to patients, has a semi-official status in Russia, and in some countries it is not even considered a disease. But it leads to narrowing and spasms of the blood vessels in the brain, which causes headaches, dizziness and other unpleasant symptoms. Dystonia can be caused by stress, emotional stress, changes in weather, chronic diseases spinal column.

To treat dystonia and vascular spasms, vitamins, adaptogens and physiotherapy are usually used. Supplement effectively traditional treatment Gymnastics for blood vessels will help improve your body’s health.

Nishi Method

For the brain to work effectively, it needs oxygen. If blood circulation is impaired, the brain experiences oxygen starvation and, consequently, becomes unable to perform normal activities.

The Nishi technique will help strengthen blood vessels, improve blood circulation and provide oxygen to the brain.

The easiest and at the same time effective way is vibration exercise. They do it only after waking up, without getting out of bed. It is necessary to raise your arms and legs and shake them vigorously for several minutes. Warm-up will vibrate the capillaries and remove toxic substances and waste from the body, and also activate the nerves that stimulate the brain.

Nishi's technique also includes an exercise called the Goldfish. Do it while lying down, placing your hands behind your neck. Point your toes towards you and, tensed, produce vibrating movements of the entire torso. Exercise activates blood movement and tones blood vessels.

Dancing and yoga are an ideal remedy for blood vessels

Dancing and yoga have an excellent effect on blood vessels, during which they train coordination of movements, enrich the blood with oxygen, improve blood circulation, increase the elasticity and tone of blood vessels. In addition, they help to free yourself from psycho-emotional stress and stress state, which is important for vascular health.

The following exercises will provide effective results in the treatment of vegetative-vascular dystonia:

• Taking a slow breath through your nose, you need to rise on your toes as much as possible and hold your breath. Returning to the starting position, you should relax and exhale slowly through your mouth. Do 10-15 repetitions.
• Taking a quick breath through your nose, throw your arms out to the sides, bending backwards. In this position, you need to hold your breath for 3 seconds. Then, after exhaling, lower your arms and relax your muscles. Repeat 7-10 times.

Gymnastics for brain vessels

To reduce the risk of spasms, it is necessary to include exercises to strengthen blood vessels in the exercise complex. Moving the head in different directions, rotating the body, standing on the head, elbows and shoulder blades, lifting the legs in a lying position, as well as somersaults and circular rotations are effective.

Standing on one leg, as well as on two, will help activate cerebral circulation. Walking will improve blood circulation, increase vascular tone and provide the brain with oxygen. Exercise dilates arteries and increases blood flow to the brain.

The following exercises will help expand the arteries and improve blood flow in the brain:

1. Rotate your head first clockwise and then in the opposite direction for 2-3 minutes.
2. Raising your hands up, you need to make a “lock”. Bend forward, simulating chopping wood. Repeat 8 times.
3. Take turns swinging your legs: the leg should move towards the opposite hand.
4. Bend your knees slightly and spread your arms to the sides, make asynchronous movements: with your right hand do rotational movements back, and with the left - forward and vice versa. Exercise will help improve memory, attention and concentration, as well as increase the speed of thinking.
5. Perform straight leg raises, using your hands to support your lower back. At the end, stay in the “Berezki” stance for 5 minutes.

To perform the first 4 exercises, you need to stand with your feet shoulder-width apart. The fifth exercise is done lying on your back with your arms extended along your body.

Gymnastics for neck vessels

The neck is important for maintaining the functioning of the brain, because arteries pass through it, supplying oxygen and useful substances brain.

If the neck muscles are weakened, then the person has to strain to support his head. normal position. Due to constant tension, blood vessels are compressed and nerve endings are pinched, which leads to headaches, dizziness, poor circulation, hypertension and other troubles.

To get rid of problems, it is necessary to strengthen the muscles and blood vessels of the neck. For this purpose, it is recommended to perform bends, turns and rotations of the head, but the movements should be smooth.

Complex for strengthening cervical vessels:

1. Press all parts of your back against the wall. After inhaling, you need to “imprint” into the wall as much as possible, straining your neck muscles. Holding your breath, remain in this position for 5-6 seconds.
2. Sit on a chair and place your palm on your forehead. Then press firmly with your hand on your head, tilting it back. At the same time, tension neck muscles do not allow the head to tilt. Maintain neck tension for 5-10 seconds while holding your breath. Then exhale and rest for 10-15 seconds. Repeat 3-7 times.
3. Perform exercises similar to the previous one, tilting your head forward and then to the sides.
4. Perform slow rotational movements with your head in one direction and the other. Repeat 8-12 times.

Strengthening brain vessels and improving thinking

Breathing exercises

Breathing exercises will help expand and strengthen blood vessels, saturate the blood with oxygen, and lower blood pressure. The principle of breathing is similar for all such gymnastics: take a short deep breath through the nose, hold the breath, and then slowly exhale through the mouth.

Please note that to strengthen blood vessels, you should breathe through the right nostril. The fact is that breathing through the left nostril calms the body, helps get rid of migraines, high blood pressure, angina pectoris, and thyrotoxicosis. Breathing through the left nostril has a stimulating effect on the body, raises blood pressure, stimulates the thyroid gland, and increases vascular tone.

The following exercise will help increase the elasticity of blood vessels and raise vitality. You need to take a very deep breath through your nose and hold your breath for 3-5 seconds. Next, stretching your lips into a tube, blow out air, blowing away imaginary crumbs of bread from the table. Having exhaled some of the air, hold your breath again for 1-2 seconds. Then continue exhaling, pausing. There should be 10-15 exhalations per inhalation. Repeat 5-6 times.

The exercise will have an effect after the first time. In addition, it improves metabolism and has a beneficial effect on the thyroid gland.

Regular execution breathing exercises will have a massaging, squeezing and stretching effect on the vessels, give the vessels elasticity and strength, prevent the formation of blood clots, improve performance, memory and attention, as well as calm the nerves and help avoid stress.

The cause of the development of many diseases can be exhaustion and weakening of blood vessels. Violation of their functions leads to stagnation of blood in the organs, disruption of heat exchange and other processes in the body. A person begins to feel general weakness, exhaustion, loses appetite, and his blood pressure decreases or increases.

Special gymnastics for blood vessels helps to eliminate such problems. Regular classes in combination with drug treatment allow us to achieve good results in just a few months.

Why do you need to do gymnastics for blood vessels?

The peculiarity of vascular diseases is that they begin gradually, proceed sluggishly, but are also deadly.

According to statistics, the most common cause death is vascular disease. Weak blood vessels mean an increased risk of developing:

• Atherosclerosis.
• Hypertension.
• Coronary heart disease.
• Stroke.
• Heart attack.

As a rule, people begin to go to the hospital only after the development of serious complications caused by impaired vascular function. To prevent their occurrence, people with varicose veins, poor circulation, headaches, memory impairment and other pathologies associated with weakening of blood vessels are recommended to do gymnastics daily to strengthen the vascular system.

There are quite a few different techniques that have been developed specifically for this purpose. Some of the most effective among them are:

• Exercises developed by Chinese professor Hu Xiaofei.
• Sitela exercises.
• Gymnastics Nishi.
• Breathing exercises.
• Daoyin yangsheng gong exercise system (developed by Chinese professor Zhang Gaunde).

There are also other exercises, for example, against spasms of the blood vessels of the head, gymnastics for the vessels of the head and neck, exercises for lower limbs, for neck vessels with atherosclerosis, breathing exercises.

Research by scientists from Beijing University of Physical Education has proven that the largest places where congestion occurs, which prevents the normal movement of blood throughout the body, include:

• Armpit area.
• Elbow joints.
• Mid chest.
• Knee joints.

Chinese experts recommend regularly performing the exercises they suggest for just 10 minutes a day. This will restore blood circulation and normal functioning of blood vessels. Dancing and yoga also help strengthen blood vessels.

Gymnastics Nishi

Nishi Katsudzo developed gymnastics aimed at improving oxygen supply to the brain and strengthening the body's defenses. To improve the functioning of the vegetative-vascular system and blood circulation, Nishi suggests the exercises presented below.

Fish

Position - lying on your back, hands under your neck. Bring your legs together, pull their toes towards you. Create vibration movements with your body, imitating the movements of a swimming fish. Movements should be directed to the right and left side.

The duration of the exercise is at least two minutes.

Stimulating capillary function

While lying on your back, raise and fix your arms and legs in a vertical position. It is necessary to actively shake them for 2-3 minutes.

Sitela exercises

Professor A. Sitel developed a method for restoring vascular functions. This technique involves muscle relaxation, to achieve which it is necessary to perform slow and rhythmic movements. The professor developed separate movements for each muscle group.

With the help of Sitela's exercises, you can achieve significant improvement in your condition without resorting to the use of pharmaceuticals. For example, headaches can be easily eliminated by restoring blood circulation.

The advantage of the Sitel method is that his exercises can be performed even by those patients who have advanced diseases spine.

1. Stand against a wall, leaning your back and heels against it. Raise your arms above your head. You need to concentrate on your hands, and at the moment when they begin to spontaneously fall down, try to fix them, not allowing them to do this.
2. To relax the muscles of the lumbar region, you need to stand with your back to the wall and raise your right leg up 90 degrees. Try to hold it in this position for at least 25 seconds. Repeat the exercise with your left leg. Perform alternate lifts with each leg 20 times.
3. Stand up straight, place your fingers on the base of the sacrum. Inhale, counting to 10, while simultaneously pressing your fingers on the sacrum. In this case, you should push your fingers back with your back, creating resistance. Then you need to exhale deeply and repeat the exercise. Perform 5-6 times, gradually increasing the amplitude.
4. For the vessels of the neck and head. Sit on a chair, tilting your head to the right and clasping it with your overstretched arm. The index finger of the left hand should hold the uppermost vertebra. Inhale, creating resistance with your right palm. As you exhale, relax the muscles and repeat the action with the other hand. Perform 10 approaches with each hand, gradually increasing the amplitude.
5. To do this, while inhaling, you need to raise the shoulder girdle as much as possible, fixing it in this position for 15 seconds. Then exhale and lower your shoulders down. Repeat at least 6 times.

It should be borne in mind that Sitela exercises have some contraindications. You cannot do gymnastics if:

• Presence of spinal injuries.
• Pregnancy.
• High blood pressure.
• The presence of acute chronic diseases.
• Serious neurological disorders.
• Disorder of the vestibular apparatus.

Breathing exercises

Breathing exercises help enrich the blood with oxygen, which acts as a natural vasodilator. There are several methods of breathing exercises - Strelnikova, Qigong, Yoga, deep breathing technique according to Buteyko.

Despite the fact that such techniques were developed by different specialists, all breathing exercises are built on similar principles and are performed by taking a deep breath through the nose, holding the breath and exhaling smoothly through the mouth.

For example, Sitel suggests lying with your back on a flat surface and exhaling as deeply as possible. Then you need to take a very slow breath through your nose, gradually drawing air back into your lungs. Inhalation must be done until the ribs straighten and acquire an arched position. In the absence of dizziness and discomfort perform 10 such inhalations and exhalations.

When performing yoga breathing exercises, inhalations and exhalations are accompanied by protrusion and retraction of the abdomen. Thanks to such techniques, it is possible to reduce blood pressure and normalization of vascular function. With regular exercise, patients can get rid of hypertension forever.

Gymnastics for atherosclerosis

• Walk and jog daily. If you wish, you can combine running with exercises for the shoulder girdle.
• Perform body bends.
• Do gymnastics to help develop good balance.
• Turn your head to the right and left, fixing it in a given position for several seconds.

Over time, you can begin to increase the load using small dumbbells. You should not immediately start classes with heavy loads and a fast pace, since in this case the patient may feel unwell.

Exercises for the blood vessels of the legs

Diseases of the blood vessels of the legs are especially common, because they have to withstand heavy loads every day - prolonged standing, walking, lifting weights. For the vessels of the lower extremities it is recommended to do the following exercises:

• When standing, your feet are straight. You need to slowly rise on your toes and lower yourself. Perform 20-30 such lifts, and then spread your toes apart and repeat 20-30 raises on your toes again. Next, you need to bring your socks together and spread your heels and rise again on your toes 20-30 times.
• Good exercise for the blood vessels of the legs is walking on a flat surface. You need to walk in such a way that the soles of your feet do not leave the floor.
• Lying on your back, bend your knees and perform movements that imitate riding a bicycle. You need to pedal for 2-3 minutes, then take a short break and repeat the exercise again.
• In a lying position, you need to rotate your feet and legs to the right and left.

Strengthening cerebral blood vessels

Even completely healthy people can suffer from impaired vascular tone. This condition is called vegetative-vascular dystonia. To normalize blood circulation, you need to perform the following exercises for the blood vessels of the brain:

• Stand against a wall, leaning your body tightly against it. Inhale in such a way that rib cage I pressed myself tightly against the wall, and my neck muscles tensed as much as possible. Fix in this position for a few seconds, and then repeat the exercise.
• Squat down and place your palm on your forehead. Try to tilt your head forward, creating counteraction with your palm. The neck muscles should be tense. Remain in this position for at least 5 seconds.
• Next, you need to repeat the previous movements, tilting your head not forward, but to the sides.
• Good effect gives the following exercise: tilt your head to the side, and then carefully rotate it in a circle - first to the right and then to the left.

Strengthening blood vessels and heart

It is very beneficial for the heart and blood vessels to ride a bike, swim, walk up the stairs, and do cardio exercises. The simplest and most effective among them are:

• Walking on your toes, raising your knees high.
• Simulation of cycling while lying on your back.
• Exercise “scissors” with legs, also lying on your back.

It should be borne in mind that if cardiac and vascular activity is weakened, the body should not be overloaded with grueling activities.

The main thing is to regularly perform exercises with strict cyclicity: the load should always be followed by relaxation. This helps to increase muscle fibers heart and strengthening blood vessels.

Today, yoga is a fashionable phenomenon that is enjoyed by people of different social status and income.

Practitioners know that with its help you can not only relieve tension from the body, but also alleviate health conditions.

In our article we will talk about asanas that can help improve the functioning of the heart and brain.

Features of yoga for the brain

Like any other techniques used by people to improve the condition of the body, yoga has both positive and negative sides. When starting such exercises, you need to know each side and realistically evaluate them.

How is it useful?

As practice shows, regular and at the same time careful exercises will bring the following positive results:

• relieve tension in the neck;
• stretched shoulder muscles;
• strengthen the thoracic region;
• relax all the muscles of the body;
• calm the nervous system;
• lower blood pressure;
• reduce the amount of bad cholesterol;
• saturate the body with oxygen.

Possible harm

Despite its popularity and benefits, yoga must be practiced carefully and under the supervision of a professional trainer, as it can cause serious harm to the body.
Problems may include:

• panic attacks;
• sleep disturbance;
• neurosis;
• muscle strain;
• joint dislocations;
• stroke;
• cerebrovascular accident.

All this can be obtained after performing incorrect asanas or overstraining the body.

Did you know? Some people mistakenly believe that yoga-This is some kind of religion. However, this is not true. In fact-a complex of philosophy and physical training that promote self-realization in different directions.

Before starting classes, you must consult with your doctor or yoga therapist. They will help you create a program that will suit you personally and take into account the state of your body and your goals.
In addition, it is important to consider the following recommendations:

• If you experience severe dizziness, stop practicing;
• synchronize your movements with your breathing;
• when performing, avoid automatism;
• do the exercises as best you can;
• be sure to relax afterwards.

Yoga asanas

We bring to your attention asanas that will allow you to stretch all your muscles and joints. All this will relieve tension in the body and allow energy to flow easily through it, removing negative aspects.

For arterial hypertension

The first noticeable results will begin to appear after 2 months of daily training. Afterwards, you can reduce classes to several times a week.

Important! At high blood pressure It is strictly forbidden to do inverted asanas. Since then there is an increase in pressure in the arteries of the brain.

For heart disease

Professionals highlight the following asanas for a healthy heart:

For vessels

Exercise “Superbrain Yoga”

This exercise is little known among ordinary people, but it is quite popular in India. Systematic implementation can increase brain potential significantly.

Effect of exercise

This fairly simple technique allows you to achieve the following results:

• increase intelligence capabilities;
• sharpen memory concentration;
• synchronize brain activity.

Did you know? Indian masters believe that the technique is associated with Ganesha, who is considered the personification of the best capabilities of the intellect, enormous power of the mind and an ideal mind.

Operating principles

The technology is built on the following principles:

1. According to acupuncture, the earlobe corresponds to the brain. The right lobe is positioned as left hemisphere, and the left is like the right.
2. Clamping the right earlobe leads to a connection of energy and activation of the left hemisphere and pituitary gland.
3. Similar manipulations of the left earlobe lead to activity in the right hemisphere and the pineal gland.

Execution technique

Step by step guide for the exercise consists of the following actions:

Important! The hands on the ears should be placed so that the thumb is on the outside. To maximally fill every cell of the brain with energy, it is recommended to practice the exercise daily.

Precautions

To avoid health problems, it is important to refrain during the practice of “Super Brain Yoga” from:

• smoking;
• pork;
• alcohol;
• drugs and other drugs.

Video: Yoga that develops a superbrain If even minor discomfort occurs, you should stop exercising immediately.

As can be seen from the above, yoga can help develop the brain and remove tension in cardiovascular system body. However, to get a positive result, it is important to train in the presence of a professional trainer and not overdo it.

For treatment various diseases some practice unconventional methods. This is acupuncture (see), oriental medicine, philosophical practices. Yoga is also used to improve cerebral circulation. It is traditionally believed that you need to be in perfect health to practice. If you use the right exercises, yoga therapy will help strengthen your existing health and get rid of various ailments.

What is yoga?

Translated from Sanskrit, yoga means “unity, union.” This implies the unification into a harmonious connection of three principles: physical, mental and spiritual. To do this, they resort to a system of gymnastic and breathing exercises, relaxation and meditation methods.

It is a mistake to believe that yoga is a religion. It refers to a philosophical movement that forms a certain attitude towards the environment and puts thoughts in a good mood. For this practice, there are some nutritional recommendations that help improve metabolism and overall well-being. But they do not require unquestioning execution and acceptance of vegetarianism. Everything should happen based on the needs of the body, the sensations that are born in a person.

The basis of the exercises is stretching. Therefore, beginners are encouraged to start with the simplest poses - asanas. But stretching is not the main goal. It helps relax muscles, teaches you to work with breathing, and puts your thoughts in order.

When cerebral circulation suffers

The causes of cerebrovascular accidents are varied:

• heart disease;
• cervical osteochondrosis;
• vasculitis;
• action of toxic substances;
• diabetes.

It can develop over a long period of time, chronically, or occur acutely. To eliminate an acute disorder, the assistance of qualified medical personnel is necessary. You can live with chronic disorders for a long time and help your brain function by taking special medications, following a diet, and exercising.

Yoga for hypertension

This disease can exist independently or accompany diabetes mellitus, heart disease, kidney disease. Yoga for hypertension offers some asanas, but caution should be taken. In this case, the exercises have the following goals:

• stretch the shoulder muscles;
• strengthen the thoracic region;
• relieve tightness in the cervical area;
• calm the nervous system;
• relax your muscles.

Yoga is contraindicated for hypertension, which is associated with the following poses:

• holding your breath;
• raising the lower limbs and pelvis from a lying position;
• bending back and bending in the back;
• inverted poses.

If weakness and malaise appear during exercise, you need to lie on your back and breathe.

Yoga for heart disease

Of primary importance for circulatory disorders is ischemic disease hearts. Yoga for the heart and blood vessels implies the following rules:

• active practice is excluded;
• static poses are prohibited;
• you should not perform asanas that increase gastric secretion or strain the abdominal muscles;
• Turning over is not recommended.

Some yoga exercises for blood vessels

1. Head tilts. In a standing position, legs together perform head tilts to the sides alternately and turns.
2. Shoulder rotations. Starting position is vertical, legs together. Arms are spread out to the sides parallel to the floor. Perform twisting in shoulder joint back and forth.
3. Rotation at the elbows is performed in the same position, but bent in elbow joint hands and turn back and forth.
4. Exercise for hands. Stretch your arms forward. Stretch your hands as much as possible, palms forward, then lower them down and stretch them again.
5. The cat pose is suitable for hypertension.
6. Sitting on the floor, legs extended forward. A strap is placed over the lower arch of the foot. As you inhale, pull the bent leg towards you, and as you exhale, straighten it. Repeat for each side separately. If you feel sufficient strength, you can perform the exercise without a belt.
7. Gomukhasana is a twisting pose sitting on the heels. Interlace your legs and sit on the floor. Throw your hand behind your head, and place the other behind your back, try to clasp your fingers in a lock on your back. This asana requires some stretching. If it is insufficient, you can simplify the task and use a belt.

Self-practicing yoga may not be done entirely correctly. What is important here is the rotation of the foot, the position of the hands, the tension or relaxation of a certain part of the body and the rhythm of breathing. Therefore, it is better to start your first classes with an instructor or a person who has been successfully practicing such exercises for a long time.

Attention!

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