How to improve blood circulation in the brain? Useful exercises to improve blood circulation.

Article publication date: 05/02/2017

Article updated date: 12/18/2018

In this article you will learn how to improve blood circulation at home. Special exercises, herbal remedies, and lifestyle recommendations will be described.

If you notice that your hands and feet are starting to freeze faster, you become more tired, you often feel numbness in your limbs, swelling occurs in the evening and in the morning, your memory has worsened - you have poor blood circulation. It is often dangerous, as it is associated with cardiovascular diseases, which, if left untreated, will progress and ultimately lead to serious complications and even death. Therefore, be sure to get examined by a cardiologist. If necessary, he will prescribe you treatment, but in addition to it, you can use home and traditional methods.

Sometimes poor blood circulation can be associated with a sedentary and sedentary lifestyle or vegetative-vascular dystonia. In this case, the methods described in the article will be enough for you to improve blood circulation.

Before using them, consult a cardiologist or therapist.

To improve blood circulation in the body, the following are useful:

• Cold and hot shower. It improves blood flow in both small and large vessels. If you have poor circulation only in your legs or arms, use contrasting baths for your arms or legs. This method is contraindicated for inflammatory diseases, including inflammation of the veins (phlebitis).
• Massage. It is effective in combating blood stagnation. Periodically undergo a course of massage of the whole body or “problem” areas: legs, collar area.
• The right bed. Sleep on an orthopedic mattress, with a low, comfortable pillow, place a small pillow under your feet (this improves venous outflow of blood from the legs, useful for and during its treatment).
• Comfortable shoes. The best option is special orthopedic shoes. Regular shoes with low heels (3–4 cm) are also good for the blood vessels of the legs. Flat soles and high heels lead to overstrain in the legs and stagnation of blood in them.
• Active lifestyle. Play your favorite sport at an amateur level and you will prevent circulatory problems.
• Correct water temperature. Do not drink cold water all the time, as this causes vasospasm. The water should be at room temperature or lukewarm.

Herbs to improve blood circulation

Blood flow in the body can be activated with the help of herbs that improve heart function and relieve vascular spasm.

This is a great way to improve the body's blood circulation.

Useful herbs for blood circulation:

Other useful folk herbal remedies:

Ingredients	Recipe how to take
Hawthorn – 1 tbsp. l. Mint – 0.5 tbsp. l. Oregano – 0.5 tbsp. l. Birch leaves - 1 tbsp. l. Flax seeds – 0.5 tbsp. l. Immortelle – 0.5 tbsp. l.	Grind all ingredients and then mix. Pour in 1 liter of cold water. Place the container on the fire and bring to a boil. Remove from heat. Close the lid and leave for 2 hours. Strain. Take a third of a glass 3 times a day.
Oak bark – 1 tsp. Sushenitsa – 0.5 tsp. Sequence – 0.5 tsp. Willow branches - 1 tsp. St. John's wort – 0.5 tsp. Chestnut branches - 1 tsp. Chamomile – 0.5 tsp.	All ingredients must be crushed. Take chestnut and willow branches and oak bark. Pour in 500 ml of water. Bring to a boil and then keep on low heat for 30 minutes. Add all other herbs. Leave for an hour. Take 50 ml 3 times a day after meals.

The duration of treatment with any herbs should not exceed 1 month. After this, take a break.

Before using any herbal remedies, consult a cardiologist and therapist, as they may have contraindications.

Exercises to improve blood circulation

If you have a sedentary job, be sure to include these exercises in your daily routine. Even if you do not yet have the symptoms described above, rest assured that physical inactivity will sooner or later lead to poor circulation.

Excessive stress on certain parts of the body also leads to poor circulation. In this case, special exercises aimed at relaxation will help.

Exercises to stimulate blood circulation in capillaries

These are the smallest vessels in the body, and the blood flow in them is disrupted first.

It is very simple to activate blood circulation in them - do short exercises twice a day.

The second exercise not only improves blood circulation, but also relieves spinal fatigue that has accumulated during the day or night if you slept in one position all the time.

Improving blood circulation in the vessels of the legs

Do this exercise 1-2 times a day. It will help you gain strong and elastic blood vessels. It is also an effective method for preventing and combating varicose veins and fatigue in the legs.

Tilts	Perform them, trying to touch the floor with your fingers or the entire palm.
Walking on your knees	30–60 seconds will be enough.
Raising on your toes	Perform 15–30 times, each time trying to rise higher.
Rotation of the feet	10–15 times clockwise and counterclockwise.
Standing on your toes and heels	Roll smoothly from your toes to your heels and vice versa. Repeat 5-10 times.
Bike	Perform for 2-3 minutes at a medium to fast pace.
Scissors	Lie on your back. Raise your straight legs 15–20 cm from the floor. Raise your left leg above your right. Then switch the top and bottom legs. Repeat 10–20 times.

Exercises to improve blood circulation in the neck and head

They are useful for those who lead a sedentary lifestyle, since the cervical spine suffers the most when sitting for long periods of time. They can also be performed by those who already have cervical osteochondrosis.

Such exercises improve blood supply to the brain, so they will help relieve headaches, fatigue, and improve memory. They also eliminate neck pain and stiffness.

They can be performed many times a day. As soon as you feel discomfort in your neck or a headache, get up and do these exercises. Do all of them smoothly, while feeling the neck muscles. Hold each position for 3-5 seconds.

A set of exercises that improves blood circulation in the neck and head:

1. Bend your head forward - press your chin to your chest. And back - look at the ceiling.
2. Rotations of the head tilted towards the chest towards the shoulder (alternately right and left).
3. Tilts to the right and left. You can complicate the exercise: tilt your head with your hand, and at the same time resist your hand with your head and strain your neck muscles.
4. Rotate your head clockwise and counterclockwise.
5. Swing your legs. When performing them, do not bend your knees. Keep your arms extended, straight, at chest level.
6. "Birch". Stay in it for at least 1 minute.

Exercises to normalize blood circulation in the hands

They are needed for those whose hands get cold quickly and who often feel numbness in their hands. They are also very useful for those who write a lot by hand. Helps improve blood circulation in the hands and relieve tension in them.

A set of exercises for blood circulation in the hands:

• Extend your arms in front of you. Shake your palms for 30 seconds.
• Lower your hands and shake them for half a minute.
• Clench your palms into fists. Then sharply straighten your fingers. Repeat 7-10 times.
• Perform Scissors with your hands. Extend your arms straight in front of you. Place your right hand over your left. Then switch the lower and upper hands. Repeat 7-10 times.
• Extend your arms at your sides. Lift them up through the sides. Lower to the starting position. Repeat 5-10 times.

To improve blood circulation in the pelvis

This exercise is especially useful for those who suffer from varicose veins of the small pelvis, prostatitis, and gynecological diseases. Before performing it, it is advisable to consult a gynecologist or urologist.

Exercises:

1. Lie on your back. Bend your legs at the knees and place them on the floor. Spread your knees, lower them to the floor. Ideally, your knees should touch the floor, but only those who have good stretching will succeed. When you lower your knees as far as possible, stay in this position for 10-15 seconds. Then smoothly bring them together, straighten your legs, and rest. After resting, return your legs to the starting position and then begin repeating the exercise. Number of repetitions – 3–4 times.
2. Sit on a chair. Relax. Breathe deeply into your belly. As you exhale, draw in your stomach. Repeat 10–15 times.
3. Lie on your back. Place your knees bent on the floor. Stretch your arms at your sides. Lift your pelvis up - lift your buttocks and lower back off the floor. Do not lift your shoulder blades and head off the floor. Stay in this position for a few seconds. Return to the starting position. Repeat 5-10 times.
4. Lying on your back or standing, alternately pull your legs bent at the knees towards your chest. Repeat 7-10 times on each leg.
5. Stand straight, place your feet shoulder-width apart. Perform 10 circular movements with your pelvis in one direction and 10 in the other.
6. Do the “Bicycle” exercise while lying on your back.

Types of physical activity that are good for blood circulation

The charging described above is the “required minimum” for the vessels. And to achieve better results in improving blood circulation, train more seriously 3-4 times a day.

Swimming, water aerobics, and yoga are useful for stimulating blood flow.

Also, for those who lead a sedentary lifestyle, walking, morning jogging, and cycling are useful.

Find out how to improve blood circulation in the brain and how to train capillaries to eliminate cerebral vascular spasms.

The content of the article:

Vascular dystonia or impaired blood flow can be genetic, but most often this problem occurs due to an incorrect lifestyle. Excessive nutrition, smoking, drinking large quantities of alcoholic beverages, lack of physical activity are the main reasons for the narrowing of the lumen of blood vessels and increased blood pressure. To normalize blood flow, not only medications can be effective, but also special exercises to improve blood circulation.

Exercises to train capillaries

Thanks to small vessels, which are called capillaries, each cell of our body receives the necessary nutrients and is freed from waste products. Scientists have found that the total length of capillaries in our body is more than 60 thousand kilometers.

If narrowed vessels appear along the path of blood flow, then metabolites cannot be removed from the cells and this becomes the main reason for the development of various ailments. Japanese scientist Katsuzo Nishi studied the human circulatory system for a long time and created a whole system of exercises to improve blood circulation.

The simplest way to normalize blood flow is an exercise such as vibration. It should be performed immediately after waking up and you don’t even have to get out of bed to do it. Just lift your limbs up and shake them for two minutes. These movements should be frequent and have a small amplitude. As a result, the capillaries are subjected to vibration massage, and a redistribution of lymphatic fluid occurs, cleansing the body of toxins.

The second simplest exercise for improving blood circulation, used by the Japanese scientist, was called the “goldfish”. While remaining in bed in the morning, place your hands under your head in the area of ​​the fourth vertebra, pull your legs towards you. After this, tense your whole body and begin to perform vibrating movements, imitating fish. This movement not only improves blood flow, but also increases the tone of the nerve fibers located in the spinal column. This simple exercise for blood vessels should be done regularly and the exercises should be performed in the morning and evening.

Exercises to improve cerebral circulation

Among the main causes of cerebral vascular spasms, scientists identify vascular dystonia and blood flow disorders. The symptoms of this disease are known to many people:

• constant headaches and changes in blood pressure;
• speech and coordination disorders;
• tinnitus;
• increased fatigue and decreased performance.

Spasms of cerebral vessels can occur due to stress, changes in atmospheric pressure or chronic diseases of the spinal column. To minimize the risk of developing vascular spasms, a person should strengthen blood vessels. To do this, doctors recommend switching to proper nutrition, following a daily routine, performing specially designed exercises to improve blood circulation and using medicinal plants.

To improve blood flow in the brain, during morning exercises it is necessary to perform several special movements, for example, bending to the sides, turning the head, somersaults, and inversions. If at this moment you begin to experience discomfort, then the gymnastics must be interrupted.

Now we will look at a simple set of exercises that will help you normalize blood flow in the brain:

1. Take a standing position with your feet at the level of your shoulder joints. Start rotating your head clockwise and backward. The duration of the exercise is two minutes.
2. Without changing your starting position, raise your hands up and interlace your fingers. Start doing forward bends, doing 8 repetitions.
3. From a standing position, swing your legs to the sides.
4. This exercise is similar to the previous one, but you need to bend your knee joints.
5. Lie on your back with your limbs extended along your body. Without bending your knee joints, raise your legs as high as possible and support your lower back with your hands. You must hold the “Berezka” stance for five minutes.

Exercises to improve blood circulation in the legs

A person pays for his ability to walk upright with a high load on the veins of his legs. If the blood vessels of the lower extremities are weak, then blood stagnation and subsequent serious problems with the veins are possible. To avoid this, you need to walk. There are very effective exercises for improving blood circulation in the legs, which ideally should be performed in water.

If you have the opportunity, start visiting the pool. Otherwise, you can simply pour plenty of cool water on your feet. As a result, blood vessels are stimulated, and they begin to actively open and contract. The tone of the vein walls increases and they become more elastic. Here is a simple set of movements that will allow you to keep your veins in good condition:

1. Take a standing position with your feet at the level of your shoulder joints. From this starting position, bend forward, trying to touch the ground with your fingers. Make sure that your legs do not bend at the knee joints during the exercise.
2. Take a sitting position on the ground, spreading your legs as wide as possible. Your hands should be at chest level. Bend forward, reaching the ground with folded hands. The legs should not bend, and after every 8-10 repetitions, rest for 60 seconds.
3. Stand on your knees and, stretching your arms to the sides, begin to walk on your knees in different directions. If you are very tired, lie down on the ground and rest.

Jogging has a positive effect on the blood vessels of the legs. It is important not to overload the body by correctly dosing the intensity and duration of jogging. In this case, the benefit will be very great. However, there are several contraindications to such training:

• eating before exercise;
• hum or noise in the ears;
• feeling of weakness in the legs;
• low blood pressure.

If you feel discomfort or are very tired while jogging, it is better to return home and then do a few breathing exercises. You can increase the load only after the body has fully adapted.

Exercises for the cervical region

The neck is the most important part of our body, because the main arteries through which blood flows to the brain and spine are concentrated there. Weak neck muscles force us to constantly strain to keep our heads straight. As a result, blood vessels are compressed and nerve endings are pinched. All this leads to impaired blood flow, headaches and other troubles.

By strengthening your neck muscles, you will restore the functioning of your blood vessels and be able to forget about many problems. We recommend performing turns, rotations and tilts of the head. However, it is important to remember that these movements must be smooth, and it is also important to breathe correctly. Excellent results can be achieved by Chinese gymnastics, which does not involve sudden movements. You can do exercises to improve blood circulation anywhere, even at work.

Let's look at a set of simple movements that will allow you to improve blood flow in the neck:

1. Stand against a wall, pressing all parts of your body tightly against it. While inhaling, you need to press into the wall with all your might, while straining your neck muscles. Hold your breath and hold the position for five or six seconds.
2. Sit on a chair with your palms on your forehead and press them hard, forcing your head back. In this case, it is necessary to tense the neck muscles and resist the movement of the head. In this position, you need to stay for 5 or 7 seconds, while holding your breath. Then rest for a quarter of a minute and do the exercise again. A total of 3 to 7 repetitions should be done.
3. This movement is similar to the previous one, but the head must be tilted to the sides. We recommend doing the exercise several times a day.
4. Begin to slowly turn your head from one shoulder joint to the other and pause at the end points of the trajectory. In total, you need to do from 8 to 12 repetitions.

Exercises for training blood vessels and heart muscle

To maintain high performance of the heart muscle and blood vessels, it is necessary to conduct regular training. First of all, we are talking about older people whose physical activity is low. Moderate physical activity and sufficient oxygen are essential for an elderly person.

Start exercising immediately after waking up. To get the blood circulating, perform rotational movements with your feet and hands. Then move on to bending, twisting and squats. It is very important at this moment to control your heart rate. When an untrained person's pulse is in the range of 90 to 100 beats per minute, the body cannot receive enough oxygen.

Here is a simple set of exercises to improve blood circulation:

1. Rise up on your toes and walk with your knees raised high.
2. Place your feet at the level of your shoulder joints, raising your arms up and clasping them together. By tilting the body to the left, the leg of the same name is retracted in the same direction. Perform the exercise 8–9 times in each direction.
3. Spread your arms to the sides and start tapping your palms on the opposite shoulder joint. In this case, the body should be straightened. If there are no unpleasant sensations in the area of ​​the heart muscle, then increase the pace of pats, bringing their number to 50.
4. Lower your arms down, squeezing your legs tightly. Make a full circle with your hands, first in one direction and then in the opposite direction. The number of repetitions ranges from 10 to 50.
5. Take a supine position with your knees bent at right angles. After this, perform the “bicycle” exercise, and your breathing should be even and without delay.
6. Without changing the starting position, straightened legs must be raised to a height of 40 centimeters above the ground. Perform cross-shaped movements with your legs, and the number of repetitions should be from 20 to 25.

Excellent types of training the heart muscle are cardio exercises, for example, cycling, swimming, walking, etc. Just remember that the load should increase gradually. In heart training, the most important thing is not the number of exercises or repetitions, but the regularity. If you exercise from time to time, then you should not expect positive results.

What exercises you need to do to improve blood circulation, see here:

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, weather changes, and chronic diseases of the spinal column.

To treat dystonia and vascular spasms, vitamins, adaptogens and physiotherapy are usually used. Gymnastics for blood vessels will help effectively complement traditional treatment and improve the health of the body.

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 body. 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 get rid of psycho-emotional tension and stress, which is important for the health of blood vessels.

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 into the exercise routine. 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. Bending your knees slightly and spreading your arms to the sides, make asynchronous movements: with your right hand, make rotational movements back, and with your 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 nutrients to the brain.

If the neck muscles are weakened, then the person has to strain to support the head in a 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, by tensing the neck muscles, prevent the head from tilting. 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 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.

Our brain is not a machine, and it needs rest, especially after intense work. This rest can be different - passive, active, with the participation of alcohol or sleep. If you really want to improve brain function (and not get a temporary effect), try performing yogic asanas aimed at improving blood circulation, renewing brain cells, and stimulating brain function. I have prepared for you a selection of asanas, the regular implementation of which will qualitatively change the functioning of your brain.

Warning: if you have chronic diseases, a history of spinal or joint injuries, consult your doctor before performing asanas. It is also not recommended to perform asanas alone; I have only highlighted for you those poses that are most useful for brain function, but it will be difficult for an unprepared body to perform them. Practice yoga regularly, paying special attention to these asanas and performing them in combination with others.

The power of inverted asanas

At the energetic level, inverted asanas allow you to temporarily change the direction of a person’s vital energy to the opposite direction to its normal flow. Yogis say that while a person stands on his feet, he ages, and when he turns upside down, he rejuvenates. At the physiological level, performing inverted asanas, first of all, improves blood supply to the brain. Thanks to gravity, blood rushes to the brain, saturating it with oxygen, cleansing cells of toxins and improving coordination between parts of the brain. Additional blood supply to the pituitary gland increases the efficiency of its functioning.

Adho Mukha Svanasana

The Downward-Facing Dog pose is known to almost everyone - it is one of the basic asanas of hatha yoga. When performing it, it is important to remember the harmonious distribution of the load between the legs, arms and torso. Your goal is to stretch the spine as much as possible and remove deflections in the lumbar region, otherwise the effect of the asana will not be complete. A detailed description of the asana can be read here. By regularly practicing Adho Mukha Svanasana, you will give your brain the rest it needs, relieve fatigue and increase the activity of your main working tool - the brain. An additional “bonus” is the invigorating effect of Adho Mukha Svanasana; you can do it in between work instead of drinking coffee.

Salamba Sarvangasana

“The mother of all asanas” is what this yoga pose is called. Salamba Sarvangasana, when performed regularly, helps get rid of many diseases of the internal organs. But, since we are interested in the brain, let us dwell in more detail on the benefits that this asana brings to it. Firstly, those who engage in intense intellectual activity are familiar with headaches caused by overexertion. By performing Salamba Sarvangasana, you will forget about headaches, insomnia, and calm your nerves. The asana also relieves high blood pressure and calms the mind. You can read the technique for doing it here.

Shirshasana (Sirshasana)

Sirsasana or headstand is not the easiest asana to perform, but it is one of the most effective for improving brain function. It is not recommended for beginners to practice it on their own; do it under the supervision of a yoga teacher or an advanced practitioner. By inverting your feet up, you increase blood flow to the brain, as in other inverted asanas. Shisrasana cures headaches, slows down the aging process in brain cells and improves memory. You can read how to perform shirshasana here.

Urdhva-padma-sirsasana

A combination of shirshasana (headstand and handstand) and padmasana - Lotus pose. If you have already mastered the Lotus pose and shishrasana, perform this complicated and very effective version. For those who experience mental fatigue very quickly, this pose is especially useful. Due to the flow of clean blood to the brain cells, thoughts are cleared, the mind is sharpened, and mental stress goes away.

Viparita Karani mudra

If performing asanas affects the functioning of muscles, ligaments, joints, internal organs and systems, then mudras have an effect on the endocrine system and are also used to control the psychophysical states of a person. Viparita Karani mudra helps to renew and rejuvenate the entire body, including the brain. The combination of performing mudra with visualizing yourself young and healthy is especially effective. Read how to perform mudra here.

Yoga to improve cerebral circulation

To treat various diseases, some practice unconventional methods. This is acupuncture (see Acupuncture for headaches), oriental medicine, and 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.

Effective medications for the treatment of hypertension: groups of drugs, recommendations.

All about herbs for blood pressure: action, analogues of drugs.

When cerebral circulation suffers

The causes of cerebrovascular accidents are varied:

Impairment of cerebral blood flow 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, heart disease, and 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.

1. Anuloma-viloma pranayama is performed first, this is breathing through the nostrils in turn. First, cover the right one with your finger and inhale. Then press the left one - exhale. This is one cycle. You need to complete up to 8 cycles depending on how you feel.
2. Goasana - table pose. Get on all fours, body parallel to the floor. Arms and legs are strictly perpendicular to the body. Take turns stretching the heel of the left foot and the opposite arm forward. Then they are returned to their original position, and the same is repeated on the other side.
3. Cat pose. Starting position as in the previous asana. When you inhale, you arch your back, and when you exhale, you bend down. Perform up to 8 repetitions. The exercise relaxes the neck muscles, tones the shoulder girdle and back.
4. Mountain pose. The foot is pressed tightly to the floor, the toes are spread to the sides. The knees and hips are strained, the tailbone is directed downwards. They try to straighten their chest and straighten their shoulders. The hands are pulled down and the top of the head is pulled up. Breathe deeply 5-8 times. Then they rise on their tiptoes, stretching their arms as high as possible. Perform 8 breathing movements. After this, they bend forward parallel to the floor, clasping their elbows with their hands, trying to pull themselves up. Closing your eyes, lie on the floor. Take calm inhalations and exhalations.

Yoga for heart disease

Coronary heart disease is of primary importance for circulatory disorders. 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. The arms are spread out to the sides parallel to the floor. Twist the shoulder joint back and forth.
3. Rotation at the elbows is performed in the same position, but the arms are bent at the elbow joint and rotated forward and backward.
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.

Physical education for blood vessels: regular exercise and movement are the best prevention!

Vascular dystonia is a common blood circulation disorder, the causes of which may be related to both genetic predisposition and external factors. Stress, lack of physical activity, smoking, consequences of past illnesses - all this leads to the fact that the blood vessels are in increased tone. The narrowing of the lumen leads to impaired blood supply and increased blood pressure, especially if there is a diagnosis of “neurocirculatory dystonia,” which significantly aggravates the course of these processes. It is not so much pharmaceutical drugs that can help restore proper blood circulation, but an active lifestyle and simple exercises for blood vessels.

Capillary training is a prerequisite for improving the vascular system

The smallest blood vessels are capillaries. They are responsible for the life of every cell of the body, delivering nutrients to it and freeing it from decay products. Capillaries permeate the entire human body, their total “length” is at least 60 thousand kilometers. If an obstacle is encountered in the path of blood flow in the form of an extremely narrowed vessel, then in the nearest cells there will be an accumulation of toxic decay products that will not be eliminated in a timely manner. This will lead to disease not only in the cardiovascular system, but also in other vital organs.

The Japanese scientist and healer Katsuzo Nishi called blood the “river of life” and created an entire system for healing the body through training capillaries and exercises to strengthen blood vessels:

• The simplest but most effective technique that can improve the condition of capillaries and blood circulation is vibration exercise. You need to do it in the morning, without getting out of bed. Raising your legs and arms up, you should simply shake them finely and frequently for 1.5 - 2 minutes. In addition to a kind of vibration massage of the capillaries, there is also a redistribution of lymphatic fluid, which helps cleanse the body of toxins and waste.
• Another exercise from Nisha’s arsenal is “Golden Fish”. Lying on a flat bed, you need to put your hands under your neck at the level of the fourth cervical vertebra, pull your toes towards you, and, straining very hard, reproduce small vibrating movements with your whole body, like a fish. This exercise helps get rid of excessive tone of the nerves located in the spine and promotes active blood circulation.

You need to train capillary vessels regularly, repeating the exercises twice a day - in the morning, after waking up, and in the evening.

Video: a set of exercises according to the Nishi system

How to get rid of cerebral vascular spasms

Poor circulation and vascular dystonia are the reasons why cerebral vascular spasms occur. The clinical manifestations of spastic attacks are familiar to many. This

1. Regularly occurring headaches, dizziness, changes in blood pressure;
2. Nausea, disturbances in speech and coordination of movements;
3. Tinnitus, memory impairment;
4. Fatigue and a sharp decrease in performance.

Vasospasm can be triggered by a stressful situation, changes in atmospheric pressure, or chronic diseases of the spine (osteochondrosis, for example). To minimize the risk of spasms, it is necessary to strengthen the blood vessels of the brain. This will be helped by a healthy diet, adherence to a work and rest schedule, medicinal herbs and special exercises.

To improve blood supply to the brain, daily gymnastics should include movements that require changing the position of the head - bending from side to side, rotating the head, flips and somersaults. When performing exercises, you must monitor your breathing and perform head movements smoothly, without jerking. If unpleasant sensations, darkening in the eyes, or severe dizziness occur, gymnastics should be interrupted and resumed after a short rest, reducing the intensity of movements.

A set of exercises to improve blood flow in the brain

• Performed standing, feet shoulder-width apart. Rotate your head clockwise and back for 2-3 minutes.
• I.P. - Same. Raise your hands up, interlace your fingers. Lean forward while performing “chopping wood” movements. Repeat 8 times.
• I.P. - Same. Swing your legs alternately: the left leg goes to the right hand, the right leg goes to the left hand.
• I.P. - the same, knees slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate your left hand forward, your right hand back. Exercise improves memory and speed of thinking.
• I.P. – lying on your back, legs and arms extended along the body. Raise your legs straight as high as possible, supporting your lower back with your hands. Perform the “Birch” stand for up to 5 minutes.

Excellent gymnastics for the blood vessels of the brain is dancing. By performing dance steps, a person trains coordination, the blood is enriched with oxygen, and its circulation improves. Brain vessels become more elastic, their tone decreases. In addition, dancing is a great way to relieve emotional tension and get rid of stress. And this is a very significant factor in the improvement of brain vessels.

Video: a simple exercise to strengthen weak blood vessels

Strengthening the blood vessels of the legs - a confident step into a healthy life

The “payback” for walking upright is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to stagnation of blood, and as a result, serious damage to the veins. There is no better way to prevent vascular diseases in the legs than movement. To reduce the load on the lower limbs, it is more effective to perform exercises in water. Swimming, water aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and causes the blood vessels in your legs to contract and unclench with greater intensity. Such regular exercise for the vessels helps to strengthen them and makes the walls of the leg veins more elastic.

A set of exercises aimed at strengthening the blood vessels of the legs

• I.P. – standing on the floor, feet wider than shoulders. Bend forward and down, reaching the floor surface with your fingers. When performing bends, keep your legs straight.
• I.P. - sitting on the floor. Spread your legs as wide as possible, fold your arms at chest level, leaning forward to reach the floor with bent arms. Make sure your legs remain straight. After every 8-10 bends, take a minute break.
• I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. If you are tired, lie down on the floor and restore your breathing.

Exercises to prevent venous insufficiency of the legs and varicose veins

Slow jogging is useful for improving the health of blood vessels in the legs. If you approach training without excessive fanaticism, dosing the intensity of the load and the duration of runs, then the benefits will be undoubted. Contraindications for training may include:

1. Eating shortly before a run;
2. Noise or buzzing in the ears;
3. Weakness in the legs;
4. Severely reduced blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do a few breathing exercises to restore your breathing, and start walking. The intensity of training should be increased only when the body fully adapts to the increased physical activity.

Video: preventative exercises for legs

Healthy neck vessels are the key to good health

The neck is an extremely important part of the human body. It is here that the vital arteries are concentrated, through which the blood supply to the brain and spinal column occurs. Weakened neck muscles force a person to constantly strain to keep their head and back straight. This tension leads to compression of blood vessels and pinching of nerve endings. Hence - impaired blood circulation, headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the blood vessels in the neck and thereby get rid of ailments. Among the exercises, the main place is occupied by turns, tilts and rotations of the head. All movements should be performed extremely smoothly, not forgetting to monitor proper breathing. Chinese gymnastics, where there are no sudden and active movements, gives good results. Exercises for neck vessels and muscle strengthening can be performed both at home and at work - you do not need a specially equipped place for this.

Exercises to strengthen neck muscles

• Stand against a wall, trying to keep all parts of your body pressed tightly against the vertical surface. As you inhale, push yourself into the wall with all your might, tensing your neck muscles as much as possible. Hold your breath and maintain this position for 5-6 seconds.
• Sitting on a chair, you need to place your palm on your forehead and press hard, forcing your head to lean back. At the same time, straining your neck, you should resist the forward movement of your head. Such a “confrontation” with maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has passed, exhale and rest for seconds. Repeat movements 3 to 7 times.
• Similar movements are made with the head tilted forward and to the sides. This gymnastics is good because you can perform 1-2 exercises every hour during the day - this is extremely useful for dilating the blood vessels of the neck and brain.
• Slowly rotate your head in a semicircle, from one shoulder to the other, holding it in extreme positions. Repeat 8-12 times, gradually increasing the amplitude.

Video: exercises useful for VSD

How to train the heart and blood vessels?

In order to keep the blood vessels and heart in good condition for a long time, you need to pay maximum attention to their regular training. This is especially true for older people who, due to age, have reduced physical activity. A sufficient amount of oxygen and feasible physical exercise - this should not be forgotten by older people.

Training the heart and blood vessels should begin in the morning, immediately after waking up. Rotating your hands and feet is an exercise that will make your blood flow “wake up” and the blood vessels will dilate. Bends, squats and turns of the body must be performed while constantly monitoring the heart rate. If the pulse of an untrained person is within beats per minute, then his heart still does not receive enough oxygen and blood. As the degree of general physical activity increases, the heart rate also increases. Accordingly, the heart works more efficiently and receives a sufficient amount of blood due to the good functioning of the aorta.

Several exercises for the heart and blood vessels

• Rise on your toes and walk with your knees raised very high.
• The legs are at shoulder width. Hands rise upward, clasping hands together. When the body tilts to the right, the right leg is moved to the right. Try to perform the tilt as deeply as possible. Repeat the same movements to the left side. Perform 8-9 times, remembering to control your breathing.
• Extend your arms to the sides and rhythmically clap your palms on the opposite shoulder. Right hand - left shoulder, and vice versa. Keep your body straight. Increase repetitions and tempo in the absence of unpleasant sensations in the heart area up to 50 times.
• Place your arms along your body, legs pressed tightly against each other. Make a full circle with your hands: back - up - forward. First carry out the rotation cycle in one direction, then change the direction to the opposite. Repetitions – from 10 to 50.
• Lying on your back, you need to raise your knees bent at an angle of 90° and imitate the movements of riding a bicycle. Do not hold your breath.
• While in a lying position, raise your outstretched legs to a height of cm and make cross-shaped movements. Repeat once

Swimming, cycling, cardio exercises, and walking up the stairs help to actively train your heart. Just one thing should not be forgotten: the load should increase gradually. The main thing when doing exercises is not their quantity and intensity, but regularity. A strict cycle must be observed: load and relaxation. Then the muscle fibers of the heart will increase, the heart muscle and blood vessels will strengthen, and the benefits of training will become obvious.

Video: exercises to improve the cardiovascular system through muscles

Gymnastics for hypertension

Vascular training is especially important for hypertension. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and blood has difficulty “pushing” through the narrowed vessels. Adding to the problems with high blood pressure are atherosclerotic changes in the arteries - cholesterol plaques on their walls. If you do not make any efforts to train slow-moving vessels, a chronic increase in pressure can lead to serious consequences.

Important! If you have hypertension, you should not perform bending, sudden swings of arms and legs, or all exercises that ensure blood flow to the head. You should not hold your breath while exerting muscle force - this can lead to an even greater increase in pressure.

Exercises for hypertensive patients

• Warm-up: walking around the room, with smooth turns of the body. The arms and legs perform non-sudden movements - short swings, bending, half-squats. When walking, you can perform circular movements with your pelvis. Duration – 5 minutes.
• Sitting on a chair, place your feet at a distance of cm, raise your arms up. Lowering your arms down and moving them behind your back, bend forward towards your knees. At the same time, you need to keep your head straight, your gaze directed forward.
• Without rising from the chair, extend your arms straight to the sides, and at the same time raise your leg bent at the knee to your chest. At the same time, your arms are brought together in front of you, helping to hold the raised leg. Perform alternately with the right and left foot, 6-8 times.
• Hands to the sides - inhale, as you exhale, place your hands on your waist and tilt your body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
• Extend your arms to the sides, keep your body straight. Move your right leg straight to the right, keep it at the height cm. Repeat the same movements with your left leg.

Video: exercises to normalize blood pressure

Breathing exercises

Breathing exercises greatly help to enrich the blood with oxygen, which is a natural vasodilator. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, Buteyko deep breathing method, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: a deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.

During yogic breathing, inhalation is accompanied by protrusion of the abdomen, followed by exhalation after a pause - the abdomen is drawn in as much as possible. Several breathing exercises can reduce blood pressure and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.

Video: breathing exercises for hypertensive patients

Therapeutic exercise after heart attacks and strokes

Exercise not only helps prevent cardiovascular disease. Rehabilitation therapy in the post-infarction period involves the mandatory introduction of physical therapy exercises. The first complex of exercise therapy is prescribed to be performed while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should perform special exercises daily, alternating between feasible exercise and relaxation, for at least half an hour. To restore the myocardium, a full supply of blood and nutrients is required, and this requires feasible physical activity.

Exercises on a chair, consisting of alternately raising and lowering the legs and arms, are performed at a leisurely pace, with strict adherence to the rhythm of breathing. Walking in one place, bending to the right and left, swinging your legs - these exercises should be done while controlling your pulse. The heart rate should not rise above 120 beats per minute.

A stroke can also be compensated by using massage and exercise therapy. To restore the body's lost ability to move, it is necessary to exercise systematically and diligently. The first exercises will have to be done with an assistant, but after some time, the patient will be able to perform the complex selected by the doctor independently. During physical therapy after a stroke, it is important to avoid overwork and excessive stress. Regularity and systematicity in exercise therapy classes can restore the joy of movement.

Effective yoga exercises and techniques for the brain

Hello, all those who were interested in the article “Yoga for the Brain”! It’s not superfluous to be interested in this topic, because whether we like it or not, the peculiarity of the human brain is such that with age, intelligence levels, if they do not fall, do not exactly increase. But life becomes much easier when you know that not everything is as hopeless as it seems. Fortunately, there are many techniques that support and even increase intellectual abilities, concentration, creativity, etc. We will take a closer look at yoga as a tool for achieving such results.

Yogic techniques

Asanas

Most of the hatha yoga asanas in one way or another, indirectly or directly, have a positive effect on the brain. But we are interested in the very best of them, and this, of course:

1. Inverted poses.

As well as various inclinations, in general, all those in which the torso is lower than the legs. How it works? It's simple: such exercises improve blood circulation in the blood vessels of the brain, and this always contributes to its more active work and rapid cleansing of toxins from the blood.

In addition, and this is important, according to the doctrine of chakras, such a changed position of the chakras relative to space leads to the fact that a person’s energy moves from the lower centers to the upper ones - Ajna and Sahasrara. And we know that it is these chakras that are responsible for the development of our intellectual, intuitive and superpowers.

Here is a small list of asanas that fit this category:

2. Balances on one leg or arm.

According to Eastern philosophy, the feet and palms are projections of all organs and systems of our body, and such increased pressure on these areas affects the organs themselves, improving and harmonizing their work. Thus, it turns out that even such elementary asanas as tree pose or swallow pose have an invisible effect on the brain.

In addition, you can practice them with your eyes closed, which will be quite difficult at first, but the secret is that the better you concentrate your mind's eye on the inner sensations, the better you will do. And this also keeps the brain in good shape, preventing it from aging.

3. Exercise Toppukaranam.

I cannot help but mention the exercise, which, according to Hinduism, gives such mental strength that only the god Ganesh possesses. For those who don’t know, this is an elephant-headed god who represents wisdom, knowledge and success in all matters.

It is performed as follows: you need to stand up straight, grab your right earlobe with your left hand, and grab your left earlobe with your right hand. Then slowly, without straining, begin to do squats. As you inhale, we lower ourselves, as we exhale, we return to the starting position, and so on until you get tired.

The sacred meaning of this exercise is approximately the following: pressing on the subtle channels in the earlobes and simultaneous changes in the body in space allows you to raise the energy of the lower centers to the upper ones and transform it into a more subtle one, using it as an activator of the abilities of the mind.

The history of practice shows that with regular use of this technique, not only does mental potential increase, but also memory, creativity and concentration improve.

Pranayama

As you understand, special Pranayama techniques cannot but affect the brain, because they affect the entire body, without exception. This is primarily due, again, to the fact that brain cells are saturated with active oxygen.

And alternating breathing through the left and right nostrils, among other advantages, gently synchronizes the left and right hemispheres. I can also recommend Kapalbhati and Brihastrika breathing for these purposes. Although, by and large, as I already said, any technique that is trained with particular enthusiasm in terms of regularity will do.

Meditation

Meditation is either complete concentration or no concentration at all. In the first case, this is achieved with the help of techniques that will develop concentration on one thing, immersing attention on the object of concentration. Agree, it is an indispensable thing in case of learning new information or research activities, when nothing can distract from the main goal.

Such meditation methods include Trataka, meditation on the Ajna and Sahasrara chakras, chanting mantras (for example, Om), drawing yantras from sand and others, which are described in the article Types of Meditation. In fact, any technique that really helps you concentrate and discard off-topic thoughts will do.

And the effect, as a rule, does not take long to arrive. Meditation teaches the human brain to use its potential to the maximum, while separating true goals from false ones, that is, those that burst into our consciousness fleetingly, leading us off the right course. Having reached a certain level of relaxation, a person feels peaceful, which has a beneficial effect on all his activities, be it mental or physical.

I wish you to achieve what you are striving for. Well, it’s always a little joy for me when I realize that my words helped someone. So write comments, subscribe to the newsletter or just repost!

Physical education for blood vessels: regular exercise and movement are the best prevention!

Vascular dystonia is a common blood circulation disorder, the causes of which may be related to both genetic predisposition and external factors. Stress, lack of physical activity, smoking, consequences of past illnesses - all this leads to the fact that the blood vessels are in increased tone. The narrowing of the lumen leads to impaired blood supply and increased blood pressure, especially if there is a diagnosis, which significantly aggravates the course of these processes. Restoring proper blood circulation can help not so much as an active lifestyle and simple exercises for blood vessels.

Capillary training is a prerequisite for improving the vascular system

The smallest blood vessels are capillaries. They are responsible for the life of every cell of the body, delivering nutrients to it and freeing it from decay products. Capillaries permeate the entire human body, their total “length” is at least 60 thousand kilometers. If an obstacle is encountered in the path of blood flow in the form of an extremely narrowed vessel, then in the nearest cells there will be an accumulation of toxic decay products that will not be eliminated in a timely manner. This will lead to disease not only in the cardiovascular system, but also in other vital organs.

The Japanese scientist and healer Katsuzo Nishi called blood the “river of life” and created a whole system for healing the body through capillary training and exercises for:

• The simplest but most effective technique that can improve the condition of capillaries and blood circulation is vibration exercise. You need to do it in the morning, without getting out of bed. Raising your legs and arms up, you should simply shake them finely and frequently for 1.5 - 2 minutes. In addition to a kind of vibration massage of the capillaries, there is also a redistribution of lymphatic fluid, which helps cleanse the body of toxins and waste.
• Another exercise from Nisha’s arsenal is “Golden Fish”. Lying on a flat bed, you need to put your hands under your neck at the level of the fourth cervical vertebra, pull your toes towards you, and, straining very hard, reproduce small vibrating movements with your whole body, like a fish. This exercise helps get rid of excessive tone of the nerves located in the spine and promotes active blood circulation.

You need to train capillary vessels regularly, repeating the exercises twice a day - in the morning, after waking up, and in the evening.

Video: a set of exercises according to the Nishi system

How to get rid of cerebral vascular spasms

Poor circulation and the reasons why they occur. The clinical manifestations of spastic attacks are familiar to many. This

1. Regularly occurring changes in blood pressure;
2. Nausea, disturbances in speech and coordination of movements;
3. Tinnitus, memory impairment;
4. Fatigue and a sharp decrease in performance.

Vasospasm can be triggered by a stressful situation, a change in atmospheric pressure, or chronic diseases of the spine (for example). To minimize the risk of spasms, it is necessary to strengthen the blood vessels of the brain. This will be helped by a healthy diet, adherence to a work and rest schedule, medicinal herbs and special exercises.

To improve blood supply to the brain, daily gymnastics should include movements that require changing the position of the head - bending from side to side, rotating the head, flips and somersaults. When performing exercises, you must monitor your breathing and perform head movements smoothly, without jerking. If unpleasant sensations, darkening in the eyes, or severe dizziness occur, gymnastics should be interrupted and resumed after a short rest, reducing the intensity of movements.

A set of exercises to improve blood flow in the brain

• Performed standing, feet shoulder-width apart. Rotate your head clockwise and back for 2-3 minutes.
• I.P. - Same. Raise your hands up, interlace your fingers. Lean forward while performing “chopping wood” movements. Repeat 8 times.
• I.P. - Same. Swing your legs alternately: the left leg goes to the right hand, the right leg goes to the left hand.
• I.P. - the same, knees slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate your left hand forward, your right hand back. Exercise improves memory and speed of thinking.
• I.P. – lying on your back, legs and arms extended along the body. Raise your legs straight as high as possible, supporting your lower back with your hands. Perform the “Birch” stand for up to 5 minutes.

Excellent gymnastics for the blood vessels of the brain is dancing. By performing dance steps, a person trains coordination, the blood is enriched with oxygen, and its circulation improves. Brain vessels become more elastic, their tone decreases. In addition, dancing is a great way to relieve emotional tension and get rid of stress. And this is a very significant factor in the improvement of brain vessels.

Video: a simple exercise to strengthen weak blood vessels

Strengthening the blood vessels of the legs - a confident step into a healthy life

The “payback” for walking upright is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to, and as a consequence, the occurrence of. There is no better way to prevent vascular diseases in the legs than movement. To reduce the load on the lower limbs, it is more effective to perform exercises in water. Swimming, water aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and causes the blood vessels in your legs to contract and unclench with greater intensity. Such regular exercise for the vessels helps to strengthen them and makes the walls of the leg veins more elastic.

A set of exercises aimed at strengthening the blood vessels of the legs

• I.P. – standing on the floor, feet wider than shoulders. Bend forward and down, reaching the floor surface with your fingers. When performing bends, keep your legs straight.
• I.P. - sitting on the floor. Spread your legs as wide as possible, fold your arms at chest level, leaning forward to reach the floor with bent arms. Make sure your legs remain straight. After every 8-10 bends, take a minute break.
• I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. If you are tired, lie down on the floor and restore your breathing.

Exercises to prevent venous insufficiency of the legs and varicose veins

Slow jogging is useful for improving the health of blood vessels in the legs. If you approach training without excessive fanaticism, dosing the intensity of the load and the duration of runs, then the benefits will be undoubted. Contraindications for training may include:

1. Eating shortly before a run;
2. Noise or buzzing in the ears;
3. Weakness in the legs;
4. Severely reduced blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do a few breathing exercises to restore your breathing, and start walking. The intensity of training should be increased only when the body fully adapts to the increased physical activity.

Video: preventative exercises for legs

Healthy neck vessels are the key to good health

The neck is an extremely important part of the human body. It is here that the vital arteries are concentrated, through which the blood supply to the brain and spinal column occurs. Weakened neck muscles force a person to constantly strain to keep their head and back straight. This tension leads to compression of blood vessels and pinching of nerve endings. Hence – headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the blood vessels in the neck and thereby get rid of ailments. Among the exercises, the main place is occupied by turns, tilts and rotations of the head. All movements should be performed extremely smoothly, not forgetting to monitor proper breathing. Chinese gymnastics, where there are no sudden and active movements, gives good results. Exercises for neck vessels and muscle strengthening can be performed both at home and at work - you do not need a specially equipped place for this.

Exercises to strengthen neck muscles

• Stand against a wall, trying to keep all parts of your body pressed tightly against the vertical surface. As you inhale, push yourself into the wall with all your might, tensing your neck muscles as much as possible. Hold your breath and maintain this position for 5-6 seconds.
• Sitting on a chair, you need to place your palm on your forehead and press hard, forcing your head to lean back. At the same time, straining your neck, you should resist the forward movement of your head. Such a “confrontation” with maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has passed, exhale and rest for 10-12 seconds. Repeat movements 3 to 7 times.
• Similar movements are made with the head tilted forward and to the sides. This gymnastics is good because you can perform 1-2 exercises every hour during the day - this is extremely useful for dilating the blood vessels of the neck and brain.
• Slowly rotate your head in a semicircle, from one shoulder to the other, holding it in extreme positions. Repeat 8-12 times, gradually increasing the amplitude.

Video: exercises useful for VSD

How to train the heart and blood vessels?

In order to keep the blood vessels and heart in good condition for a long time, you need to pay maximum attention to their regular training. This is especially true for older people who, due to age, have reduced physical activity. A sufficient amount of oxygen and feasible physical exercise - this should not be forgotten by older people.

Training the heart and blood vessels should begin in the morning, immediately after waking up. Rotating your hands and feet is an exercise that will make your blood flow “wake up” and the blood vessels will dilate. Bends, squats and turns of the body must be performed while constantly monitoring the heart rate. If the pulse of an untrained person is within 90-100 beats per minute, then his heart still does not receive enough oxygen and blood. As the degree of general physical activity increases, the heart rate also increases. Accordingly, the heart works more efficiently and receives a sufficient amount of blood due to the good functioning of the aorta.

Several exercises for the heart and blood vessels

• Rise on your toes and walk with your knees raised very high.
• The legs are at shoulder width. Hands rise upward, clasping hands together. When the body tilts to the right, the right leg is moved to the right. Try to perform the tilt as deeply as possible. Repeat the same movements to the left side. Perform 8-9 times, remembering to control your breathing.
• Extend your arms to the sides and rhythmically clap your palms on the opposite shoulder. Right hand - left shoulder, and vice versa. Keep your body straight. Increase repetitions and tempo in the absence of unpleasant sensations in the heart area up to 50 times.
• Place your arms along your body, legs pressed tightly against each other. Make a full circle with your hands: back - up - forward. First carry out the rotation cycle in one direction, then change the direction to the opposite. Repetitions – from 10 to 50.
• Lying on your back, you need to raise your knees bent at an angle of 90° and imitate the movements of riding a bicycle. Do not hold your breath.
• While in a lying position, raise your outstretched legs to a height of 30-40 cm and make cross-shaped movements. Repeat 20-25 times.

Swimming, cycling, cardio exercises, and walking up the stairs help to actively train your heart. Just one thing should not be forgotten: the load should increase gradually. The main thing when doing exercises is not their quantity and intensity, but regularity. A strict cycle must be observed: load and relaxation. Then the muscle fibers of the heart will increase, the heart muscle and blood vessels will strengthen, and the benefits of training will become obvious.

Video: exercises to improve the cardiovascular system through muscles

Gymnastics for hypertension

Vascular training is especially important during. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and blood has difficulty “pushing” through the narrowed vessels. Adding to problems with high blood pressure are cholesterol levels on their walls. If you do not make any efforts to train slow-moving vessels, a chronic increase in pressure can lead to serious consequences.

Important! If you have hypertension, you should not perform bending, sudden swings of arms and legs, or all exercises that ensure blood flow to the head. You should not hold your breath while exerting muscle force - this can lead to an even greater increase in pressure.

Exercises for hypertensive patients

• Warm-up: walking around the room, with smooth turns of the body. The arms and legs perform non-sudden movements - short swings, bending, half-squats. When walking, you can perform circular movements with your pelvis. Duration – 5 minutes.
• Sitting on a chair, place your feet at a distance of 30-40 cm, raise your arms up. Lowering your arms down and moving them behind your back, bend forward towards your knees. At the same time, you need to keep your head straight, your gaze directed forward.
• Without rising from the chair, extend your arms straight to the sides, and at the same time raise your leg bent at the knee to your chest. At the same time, your arms are brought together in front of you, helping to hold the raised leg. Perform alternately with the right and left foot, 6-8 times.
• Hands to the sides - inhale, as you exhale, place your hands on your waist and tilt your body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
• Extend your arms to the sides, keep your body straight. Move your right leg clearly to the right, hold it at a height of 30-40 cm. Repeat the same movements with your left leg.

Video: exercises to normalize blood pressure

Breathing exercises

Breathing exercises greatly help to enrich the blood with oxygen, which is a natural factor. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, Buteyko deep breathing method, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: a deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.

During yogic breathing, inhalation is accompanied by protrusion of the abdomen, followed by exhalation after a pause - the abdomen is drawn in as much as possible. Several breathing exercises can reduce blood pressure and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.

Video: breathing exercises for hypertensive patients

Therapeutic exercise after heart attacks and strokes

Physical exercise not only helps. Rehabilitation therapy in the post-infarction period involves the mandatory introduction of physical therapy exercises. The first complex of exercise therapy is prescribed to be performed while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should perform special exercises daily, alternating between feasible exercise and relaxation, for at least half an hour. To restore the myocardium, a full supply of blood and nutrients is required, and this requires feasible physical activity.

Exercises on a chair, consisting of alternately raising and lowering the legs and arms, are performed at a leisurely pace, with strict adherence to the rhythm of breathing. Walking in one place, bending to the right and left, swinging your legs - these exercises should be done while controlling your pulse. The heart rate should not rise above 120 beats per minute.

The damage suffered can also be compensated by using massage and exercise therapy. To restore the body's lost ability to move, it is necessary to exercise systematically and diligently. The first exercises will have to be done with an assistant, but after some time, the patient will be able to perform the complex selected by the doctor independently. During physical therapy, it is important to avoid overwork and excessive stress. Regularity and systematicity in exercise therapy classes can restore the joy of movement.

Video: a set of exercises after a stroke