Youth and health!

The morning starts without getting out of bed. During sleep, blood circulation slows down and stagnation appears primarily in the lower extremities.

We stretch the ankle joints. We do exercises slowly for 10-15 repetitions for each leg. When performing exercises, a crunch and clicks may appear. We do not pay attention to this. You should feel warmth in your joints.

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Exercise #1

I.P .: lying on your back, hands lie freely. Legs are straight. Alternately stretch the foot away from you to the maximum possible and bend it towards you, making a stretching movement with the heel. Back and forth. Can be instead or alternately. We perform 15 repetitions.

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Exercise #2

IP: the same. Legs shoulder width apart. Alternately bring your thumbs together and spread as far as possible to the sides. When mixing, try to put your big toes on the surface of the bed. When breeding, the entire lower leg also twists. We perform 15 repetitions.

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Exercise #3

IP: the same. Rotate your foot 10 times clockwise and counterclockwise 10 times. Watch out for your big toes only. Try to mentally draw circles.

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Exercise number 4

IP: the same. Squeeze your fingers as much as possible and pull the foot towards you, mentally pinching a small ball, and then move the foot away from you and spread your fingers as much as possible, stretching the sole. We perform 15 repetitions.

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Note: sometimes when performing these exercises, cramps in the calf muscles may occur. Don't be scared. Massage your muscles, even if it hurts. You are on the right track.

It is possible to add other exercises by inventing them based on these four.

 

Having finished these exercises, we get out of bed. Drink a glass of clean, unboiled water. This must be done in order to "wake up" the intestines.

All exercises are done at the same pace and rhythm. Be sure to watch your breath. Inhale through the nose, exhale through the mouth. At the moment of relaxation - inhale, at the moment of tension - exhale.

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Lie on your back, spread your legs a distance greater than between your hip joints. Then stretch your arms above your head, spreading them wider than your shoulders.

 

Your body will look like the letter "X", with the right arm and left leg placed so that one straight line can be drawn along them. Another straight line crossing the first can be drawn along the left arm and right leg.

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Slowly stretch your right leg, pulling the foot towards you.

Relaxing your right leg, slowly extend your left arm above your head in a sliding motion along. Repeat this movement with your left hand 10 times.

 

Feeling

Feel your lower back and chest shift as you alternately extend your right leg and left arm. Feel how much your ability to stretch depends on how freely you can move the muscles of the lower back and chest. You will then see that the inactive lower back automatically limits the movement of the legs when walking and the arms when stretching.

Stop and relax to compare the sensations in the right leg with the sensations in the left leg and the sensations in the left arm and chest with the sensations in the right.

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Slowly extend your left leg, pulling the foot towards you.

Relaxing your left leg, slowly extend your right arm over your head in a gliding motion across the mat. Repeat this Movement 10 times.

 

Relax and notice that the sensations on both sides are the same to a great extent.

Now connect these four directions of movement. Stretch your left arm up, then relax. Stretch your right leg down, then relax. Stretch your left leg down, then relax. Stretch your right arm up, then relax. Stretch your left arm up, then relax. Then the right leg, then the left leg, then the right arm, and so on. Repeat this four-part exercise sequence 10 times.

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Exercise "Goldfish"

Starting position: lie on your back on a flat bed or on the floor. Throw your arms behind your head, stretch them to full length, also stretch your legs to full length; put your feet on the heel perpendicular to the body, pull the socks to the face. Press the spine, hips and heels to the floor.

 

Now put your palms under the cervical vertebrae, connect your legs, pull the toes of both feet to the face. In this position, begin to vibrate with your whole body like a fish wriggling in the water. Perform vibrations from right to left for 1-2 minutes. The body vibrates left and right, but not up and down. You can only lift the feet and the back of the head (position a in the figure). For beginners, a partner can create vibration, setting the required pace and accustoming the body to new sensations and movements 

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Next is an exercise for the capillaries.

Exercise "Vibration"

Starting position: lie on your back on a hard and flat surface, put a hard pillow or roller under the cervical vertebrae. Then lift both arms and legs up so that the feet or legs are parallel to the floor.

Performing the exercise: in this position, shake both arms and legs. Perform the exercise for 1-3 minutes.

If your legs are slightly bent at the knees when doing this exercise, do not pay attention: this is not of fundamental importance for vibration.

Exercise for capillaries and the exercise "Goldfish" are built on vibration. This is fundamentally important. The human body is never completely at rest - muscles, stomach walls periodically contract, undulating movements are inherent in the intestines. And the heart? It does not stop for a minute, knocks, vibrates - and we live. The walls of blood vessels shrink. When we speak, the vocal cords vibrate.

 

 

Turn on your stomach, place your left cheek on the back of your right hand, while your left arm is extended along the body.

 

Inhale slowly while raising the left leg, right hand and right elbow, and the head at the same time (3 times).

 

Now turn your head to the left, put your right cheek on the back of your left hand, your right arm extended along the body. Repeat the same on the other side.

Place the left hand on the back of the right hand. Place your head on your hands so that the center of your forehead is on the back of your left hand.

 

Inhale while raising your right leg and head at the same time, then lower them as you exhale (3 times).

 

 Inhale, raising your left leg and head at the same time, then lower them as you exhale (3 times). Inhale, just slightly lift both legs and head (3 times).

 

 

Management of the muscles of the neck and shoulder girdle

 

Sit on the floor. Both legs are bent at the knees, tilted to the left and pressed to the floor. Place the sole of your left foot on your right thigh. Stretch your left arm down towards the floor, leaning lightly on it. Keep your torso straight, trying not to lean back. Now place your right hand on your left shoulder.

 

 

Very slowly turn your torso completely to the left. As you do this, rotate your eyes, head, shoulder, elbow, and torso as much as possible, but don't make the rotation uncomfortable. When the limit is reached with this movement, reverse the movement and return to the starting position. Repeat the exercise 5 times, then lower your arms to rest a little.

 

Now, we do the same and continuing to keep the body in this position of rotation, turn the head, but only in the opposite direction, that is, to the right side. Then turn your head to the left. Repeat 5 times.

After 5 repetitions, return to the starting position, put your hand on your knees and rest while sitting. Don't lean too much on your left hand. Then we repeat these exercises, but in the other direction.

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1.I.P .: lying on your back. Alternately bend and unbend the legs at the knee joints, sliding the soles along the floor. When bending, try to touch the buttock with your heel (you can even help yourself with your hand, although hip cramps are possible). 15 repetitions with each leg.

 

 

2. I.P.: the same. Alternately extend the straight leg with the heel forward until the pelvis moves down on the side of the extended leg. 15 repetitions with each leg.

3. I.P .: lying on your back, legs, shoulder width apart, bent at the knees. Hands slightly apart, palms down. Alternately lower the bent leg to the floor (left knee to the right leg, right knee to the left). 15 repetitions with each leg.

 

 

  4. I.P.: lying on your back. Legs together, knees bent, feet on the floor, arms to the sides. Alternately lower your legs to the right and left, until they touch the floor. 15 times in each direction.

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I.P. lie on the floor, leaning on straight arms, spaced back to the sides. The legs are slightly bent at the knees. We raise the pelvis parallel to the floor, while exhaling. 15 repetitions.

 

IP: lying on your back. Grasp the leg bent at the knee with your hands and press it to your chest, raising your head from the floor, while trying to touch your knee with your chin. Change leg. There may be a feeling of pain in the lumbar and thoracic regions. 10 repetitions with each leg.

 

IP: lying on your back. The legs are bent at the knees. Alternately touch your knees with your elbows (right elbow - left knee, left elbow - right knee). 20 repetitions. Then - two  elbows together. 10 reps.

 

 

The main condition for performing exercises is to do them slowly, thoughtfully, feeling each working muscle, gradually increasing the number of repetitions.

 

"Lower Press"

I.P .: lying on your back, wrap your legs around a small fitball (ball), lift it with your legs 90 °. Weakened people can hold on to a fixed support with their hands.

 

 

"Upper Press"

I.P .: lying on your back, legs bent at the knees and raised up, shins parallel to the floor, legs crossed at the ankle joints and divorced at the knees. Hands under the head, elbows forward. As you exhale, raise your upper body until your elbow touches your knee. Right elbow - left knee. And vice versa.

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"Squats with support"

IP: standing by the chair. Legs shoulder width apart. Hold onto the back of a chair with your hands. Slowly squat to the maximum possible angle. Sit down on the exhale and stand up on the exhale. Do not drop below 90° (thigh parallel to the floor) for the first six months. 10-20 repetitions.

 

 

"Seated Triangle"

IP: sitting on the floor. One leg is straightened, the foot of the other rests on the thigh. Take the right foot with your right hand and lean forward (on the exhale), not reacting to pain in the lumbar region and under the knee. At first, the leg can be slightly bent at the knee joint, but with the next repetitions, try to straighten the leg. Then grab the foot with both hands and lie on the thigh. Hold for 3-5 seconds.

 

"Jackknife"

IP: sitting on the floor. Both legs are straight or slightly bent at the knees. Grasp the edges of the feet with your hands and try to lean forward. At first, the legs can be slightly bent at the knees, then try to straighten them. Hold for 3-5 seconds.

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   Visit a kinesiologist every three months and massage at least once a month  

   Health to you!