Radiation gymnastics for vascular health. Physical education for blood vessels: regular exercise and movement is the best prevention! Chinese gymnastics for vessels 8 exercises

03.06.202127.05.2017

lead to a sharp deterioration in the patient's well-being. There is a decrease in vascular tone. The causes of such disorders are diverse: stress, genetic predisposition, various chronic diseases.

To normalize the patient's well-being, various methods of traditional and non-traditional therapy are applicable. As an auxiliary method of influence, massage, acupuncture, breathing exercises.

Chinese gymnastics for vessels has proven itself well as a method of exposure. By type, fairly simple techniques ensure the normalization of blood flow and help to establish the process of blood circulation throughout the body. Such exercises allow you to return the required tone of the capillaries and give elasticity to the vessels.

A complex of trainings according to the Chinese method always begins with exercises for capillaries - this is the peculiarity of the method. The main role in the process of blood circulation is assigned to small vessels, with their help all the cells of the human body are supplied with oxygen.

If there are any violations in certain areas, the cells will not receive a vital portion of oxygen. Against this background, various diseases of the cardiovascular system and other internal organs manifest themselves.

Professor Hu Xiao Fei, the developer of the exercise methodology, says that vascular gymnastics is not only a means for treatment, but also a method for preventing the manifestation of various ailments. It is necessary to start performing such techniques as early as possible - the result will not be long in coming.

Chinese gymnastics is the most popular among patients. Patients who have tried the effectiveness on themselves assure that an improvement in well-being occurs after the first session. Nevertheless, many report certain difficulties - you need to perform the exercises in a clear pattern, otherwise there will be no result.

Attention! Chinese techniques for blood vessels help maintain tone regardless of age. Such mastery is comprehensible to all patients without limitation.

You can learn the rules for doing exercises, but it’s still better to take lessons from specialists high level to understand all the subtleties. The price of such classes is high, but you can also get acquainted with the methods during the video lessons.

The video in this article will introduce patients to some of the features of gymnastics.

There are several methods for normalizing the work of blood vessels:

niches;
Hu Xiao Fei;
Yangshen Gong.

The most popular and widespread is the Niche method. The main exercises are focused on ensuring the processes of supplying the brain with oxygen. The main one is vibration.

The peculiarity of the classes is that you need to start their implementation immediately after waking up. The developer assures that it is at this moment that it is necessary to ensure vascular tone and saturate the tissues with oxygen.

For reference! As an effective addition to the described method of treatment, many experts recommend (pictured). Simple asanas will not only help eliminate stress and relieve muscle tension, but also help the patient to cleanse on an emotional level.

During the performance of all exercises, the breathing process should be controlled. The instruction must be followed unquestioningly - only in this case it is possible to achieve positive results. Some experts argue that Chinese gymnastics in combination with yoga allows you to defeat hypertension.

Method principle

Systematic actions are aimed at dispersing blood throughout the body. The task is to ensure the normal circulation of blood through the vessels and ensure its flow to internal organs to provide them with oxygen.

Such actions ensure the elimination of congestion and inflammation, increase the elasticity of blood vessels, prevent the formation of blood clots, and remove cholesterol from the body.

Fact! The advantage of the Chinese technique is the possibility of its use different groups people regardless of age.

You should not think that the pathology of the heart and blood vessels is the lot of the elderly. Young people also face such ailments.

The effect of Chinese gymnastics on the human body is discussed in the table.

How methods work on the human body
Action	Description
and strengthening walls.	There are processes of purification of vessels from various accumulations.
.	Due to the stabilization of blood supply processes, the manifestations of varicose veins are eliminated.
Stabilization of indicators blood pressure.	Helps to cope with arterial hypertension of 1 and 2 stages.
Normalization of the heart.	Various anomalies of the heart are eliminated.
Restoration of psycho-emotional balance.	Excitability decreases, anxiety disappears.
elimination of hypoxia.	The blood is saturated with oxygen.
Improving the composition of the blood.	The qualitative composition of the blood changes against the background of long-term use of the technique.
Acceleration of regeneration processes.	The healing process of abrasions and scratches is accelerated.
Establishment of blood supply to parts of the body remote from the heart.	Symptoms such as numbness of the limbs disappear.

Main areas of study

Chinese gymnastics not like usual physical exercise Therefore, many patients experience certain difficulties in the process of familiarization with the technique.

The action of the complexes is focused on achieving the following goals:

Normalization heart rate. Already after the first classes, patients notice a decrease in blood pressure and a decrease in heart rate.
Improving the functioning of the brain. Increased concentration of attention is provided, dizziness is eliminated.
Improves blood circulation in the legs. Techniques help to cope with varicose veins and thrombophlebitis. Puffiness of the extremities disappears, pains “from fatigue” appear less often, the feeling of heaviness disappears.
Strengthening and healing of the vessels of the whole body. The process of excretion of fatty alcohol from the body is accelerated, the walls of blood vessels are strengthened.

Gymnastics will benefit only if the basic rules are strictly observed. Wrong actions will not only reduce efficiency, they can also harm the human body. Before starting the exercises, the patient must study the intricacies of their implementation and tune in to the passage full course recovery.

It should be noted that for the entire period of training, you should stop drinking alcohol and get rid of nicotine addiction. Normalization of the diet and walks in the fresh air will benefit the body.

What is important to know

The principles of performing exercises are quite difficult to betray in words. A person must see the correct technique with his own eyes.

However, before you start watching valuable videos, you should consider the basic rules for using the technique:

it is forbidden to increase the load sharply, the patient should not feel severe fatigue;
it is important to control the heart rate after completing tasks - it should not exceed 120 beats per minute;
if you feel unwell, classes should be postponed, if the patient has pain in the heart after exercise, the doctor will determine the advisability of further classes;
classes are held on an empty stomach.

Chinese methods believe that the thoughts and actions of a person must coincide - this is the only way to get a result. That is, the patient must perform the exercises not only in order to derive benefits for his health, he must enjoy the process.

For the brain to function properly, it needs oxygen. This is where cells get their energy from. Many problems are associated with its insufficient supply to the brain. Often this happens due to a violation of the work of blood vessels. Many diseases, such as atherosclerosis, vegetative dystonia, or others, cause a deterioration in the blood supply to the brain. One of best practices combating this is very useful for it, as it improves their work. It saturates the brain with oxygen and activates blood circulation.

Why is the work of blood vessels disrupted

The normal supply of oxygen to the brain depends on several factors. Of course, great importance has the air that a person breathes. But even a large number of inhaled oxygen does not always reach the brain. This happens due to the narrowing of the lumen of the vessels, their spasms, and a decrease in tone. The cause of this condition can be malnutrition, stress, bad habits, sedentary image life, some diseases. Various pathologies cervical spine can also disrupt the blood supply to the brain.

Moreover, in many diseases, conventional exercises are contraindicated. In these cases, the vessels of the brain and neck are used. It helps to improve blood supply to the brain and expand blood vessels. Such exercises help with atherosclerosis, high blood pressure, vegetovascular or neurocirculatory dystonia.

How to breathe correctly

Breath is the basis of life. But few people think about the fact that you need to breathe correctly. And many health problems are associated with this. Most people breathe shallowly. Therefore, the blood is poorly enriched with oxygen, carbon dioxide remains in the lungs. This leads to a slowdown in blood circulation. And the brain does not get enough oxygen. Incomplete, shortens life and increases the risk of developing various diseases.

Therefore, it is very important to use the entire volume of the lungs in the process of breathing. This affects the functioning of the vessels of the brain. Proper inhalation begins with the abdomen, then the chest rises, then the shoulders. With an exhalation, you need to try to release all the air from the lungs.

Physiology of respiration

On inhalation, the blood supply to the cerebral vessels decreases, and the cerebral cortex is excited. And on exhalation, the volume of blood increases and a calming effect is observed. Blood circulation is activated with an increase in the intensity of breathing, especially if it occurs through the nose. Doctors have already proved that a violation of nasal breathing in children, for example, with frequent rhinitis or adenoids, slows down their mental development. The person who breathes correctly protects himself from many diseases. Therefore, breathing exercises for the vessels of the brain are very useful.

To increase efficiency and tone the vessels, you need an elongated breath and a short exhalation. On the contrary, a short breath and a slow deep exhalation with a pause after it will help to calm down and relax.

The benefits of breathing exercises

Even in ancient times, many healing techniques were associated with breathing exercises. But only recently their benefits have been officially proven. How does breathing exercises work for the vessels of the brain:

Principles of breathing exercises

There are many techniques for such gymnastics. Many of them come from ancient teachings, such as yoga or Chinese medicine. Others were created by modern scientists. But they all perform the same task - to improve the supply of oxygen to the brain and strengthen blood vessels. The basic principle of many exercises is a deep sharp breath through the nose, obligatory breath holding and exhalation through the mouth.

In addition, you can breathe through one nostril, closing the other with your finger. Studies have proven that breathing through the right nostril reduces pressure, calms, relieves headaches, and normalizes the functioning of the heart. And if you breathe through the left nostril, then the body tones up, the vascular tone rises, activates the work of the endocrine glands. Even the usual deep slow breathing with the participation of the abdominal muscles relieves spasms and lowers blood pressure.

Indications and contraindications

Breathing exercises are good for everyone. But it is undesirable to engage in without consulting a doctor immediately after a stroke and with severe disorders of the heart. And with other diseases, exercises can be done at home on their own. Breathing exercises are especially useful for atherosclerosis of cerebral vessels, hypertension. It helps to normalize cerebral circulation and recover faster after a stroke, improve well-being with hypotension, and lower blood pressure.

What exercises can you do

Useful breathing exercises to strengthen the vessels of the brain, performed on any system. You can use qigong, Chinese gymnastics, yoga, Strelnikova's technique, deep breathing according to Buteyko. But individual exercises will be useful. They can be included in the daily morning exercises or perform several times a day, for example, when a headache occurs, to tone up or improve well-being. For this, a few exercises are enough.

Gymnastics according to the Strelnikova method

This technique is now the most famous. Her breathing exercises used for a wide variety of diseases. Its feature is sharp short breaths involving the diaphragm. Thanks to this, such gymnastics is very useful for the vessels of the brain. It promotes:

improvement of lung ventilation;
better outflow of venous blood;
improving the functioning of vascular smooth muscles;
normalization of the processes of inhibition and excitation in the cerebral cortex;
enrichment of brain cells with oxygen;
improve mood and performance.

The best exercises of gymnastics Strelnikova

There are many exercises created by Dr. Strelnikova. But to normalize the work of the vessels of the brain, you can use several.

Chinese gymnastics for cerebral vessels

The ancient Eastern healing system is based on the role of breathing. The Chinese sages believed that only being in harmony with nature, a person can be healthy. Therefore, breathing should be deep, calm. Based on these principles, gymnastics for the vessels of the brain helps them work properly and prevents many diseases. You can use some of the simplest exercises.

You need to sit on a chair, spread your legs, put your elbows on your knees, and put your palms on top of each other, clenched into fists. Put your head in your hands and relax. In this case, you need to breathe slowly and deeply, using the abdominal muscles. The chest does not rise.
The exercise is performed lying on your back, legs bent at the knees. One hand lies on the stomach, the other - on the chest. While inhaling, you need to stick out your chest and pull in your stomach. Exhaling is the opposite. All movements should be slow and smooth.
In a standing position, place both hands on your stomach. When inhaling through the nose, you need to fill the lungs and stick out the stomach. You need to exhale through lips closed with a tube, pressing on the stomach with your hands.
Inhale slowly and stretch your arms up. As you exhale, lean to the left, pressing your hand on your left side. Then repeat the same on the other side.

How to practice

Breathing exercises can be done several times a day. The only condition for classes is the opportunity to relax and be distracted. It is undesirable to engage immediately after or before meals. If breathing exercises are performed with vasoconstriction of the brain, you should consult a doctor before doing this. All exercises are performed slowly and calmly, without straining. Unless otherwise stated, when they are performed top part the body should be straight.

The centuries-old experience of Chinese traditional medicine is embodied in a simple but effective system recreational gymnastics qigong, which is a set of elementary methods for controlling breathing and body movement.

Back in the 3rd century BC, the Chinese suggested that breathing is what directly connects the human body with its environment (the universe).

Health-improving qigong gymnastics is based on the ancient Chinese teaching about the harmonious relationship between man and nature. One of the most important elements of this interaction is breathing. According to the Chinese sages, many diseases of the human body come precisely from disharmony with nature. As a result of the conscious, harmonious interaction of man with nature, life force and internal energy are born. This invisible to human eye The Chinese call the life-giving energy qi.

Qi is the universal energy that gives rise to all elements of life and nourishes both the physical and spiritual world person.

Qigong teaches that qi is consciously brought into our body through breathing. Receiving the life-giving energy of the Universe through breathing, you can restore the weakened forces of the body, recover from many serious diseases, strengthen the immune system and increase your own energy. Qigong is not only philosophy, but also a number of specific physical exercises.

Complex therapeutic gymnastics, which is part of qigong therapy, includes a special, diaphragmatic breathing. This gymnastics is based on breathing exercises, which even a child can master.

Qigong health-improving gymnastics is most effective in the treatment and prevention of various diseases of the respiratory system and of cardio-vascular system and does not require a lot of time and effort. Qigong therapy exercises not only provide healing effect, but also allow you to relax, "distract" from everything that exists and tune in to a philosophical mood.

A set of introductory exercises

Exercise 1. "Toad Breath"

Starting position - sitting on a chair, spreading your legs wider and bending your knees at an angle of about 90 degrees. The man clenches his right hand into a fist, which he wraps around with his left hand. The woman does the opposite - clenching her fist on her left hand and clasping it with her right.

Rest your elbows on your knees and tilt your torso forward, and bow your head into a fist. Relax, close your eyes and focus. Breathing helps in this: you need to take a deep, deep breath, as if throwing off all the accumulated burden of life, remember something pleasant and rejoice again.

You should gradually disconnect from extraneous noises, voices and fully focus on breathing. Take deep breaths to the very “belly”, and exhale the air slowly and evenly so that all the muscles of the abdominal cavity relax. During breathing, the chest should not rise and fall, you should breathe with your stomach.

Then take a deep breath again, “fill” the whole stomach with clean air, hold your breath for 2 seconds and take a breath again, and then slowly exhale.

Do this exercise as many times as you can in 15 minutes.

After completion, in no case do not open your eyes abruptly, as you may feel dizzy. You need to slowly raise your head, rub your palms together in front of your chest, massage your head with your fingers and only then fully open your eyes. Clench both hands into fists, stretch sweetly, take a deep breath.

Exercise 2. "Lotus"

IP is the same. Put your hands in front of you between your legs near your stomach. A man puts his right hand on his left, and a woman - vice versa. The torso does not touch the back of the chair, the shoulders are straightened, the back is straight. The chin is slightly lowered, the eyes are half closed. The tip of the tongue slightly touches the palate. The muscles of the whole body should be relaxed. You need to try to disconnect from the outside world, think about the good. With inhalation, relax even more, by all means following the process of breathing. Breath control is carried out in three stages:

The first stage lasts 5 minutes. Breathing is deep, even, silent. Make sure that neither the chest nor the stomach rises;

The second stage also lasts 5 minutes. Only exhalation is controlled. Inhalation is arbitrary, and exhalation is even, long and silent. All muscles must be completely relaxed;

The third stage is the longest - about 10 minutes. Neither inhalation nor exhalation is controlled. You need to breathe naturally, not paying attention to any breathing parameters. By the beginning of this period, you should already be half asleep, and all your thoughts are somewhere far away ...

As in the previous exercise, this state should be exited gradually.

Exercise 3. "The toad jumps over the wave"

IP - lying on your back, on the bed, under the head a small pillow. The legs are bent at the knees at an angle of 90 degrees, the feet do not come off the surface of the bed. Put one hand on the stomach, the other on the chest.

When inhaling, "bulge" the chest, drawing in the stomach, while exhaling - vice versa. All movements of the abdomen and chest should be natural. The duration of the exercise is 10-15 minutes.

A set of basic qigong exercises

Having mastered the complex of introductory exercises of qigong breathing exercises, you can proceed to learning the exercises of the main complex. A set of basic exercises helps to normalize breathing, correct posture and improve general condition. Exercises are recommended to be performed every morning, after stretching well in bed. It is very important to do the exercises daily, then a positive clinical result will be achieved. The initial number of repetitions of each exercise is 3. Gradually, as you train, the number of repetitions increases to 10-15. Movements are performed smoothly, slowly, with a large amplitude, synchronously with breathing. The tip of the tongue is slightly pressed against the palate.

The main complex consists of exercises performed while standing. Before starting the exercises, relax and imagine that life flows measuredly and slowly, and nothing and no one cares about you. Tune in a philosophical way so as not to be distracted by anything.

Exercise 1

Place your hands on your stomach and take a slow breath in through your nose. During inhalation, the abdomen protrudes. Then also exhale slowly, but through pursed lips. As you exhale, draw in your stomach and lightly press on it with your hands.

Exercise 2

Stretch up while taking a slow deep breath. Exhale just as slowly, pressing your left hand on your left side and leaning to the left. Inhale again, stretching, and as you exhale, press on your right side and lean to the right.

Exercise 3

Take a deep breath. Pulling your left knee to your chest, exhale slowly. Repeating the exercise, alternate legs alternately. During this exercise, the arms are relaxed and hang freely along the body.

Exercise 4

Raise your arms through the sides up - inhale. Put your hands on your knees, lean forward - exhale deeply.

Exercise 5

As you inhale, raise your arms up and your right leg forward. As you exhale, lower your arms and leg, lean forward and relax your arms. Repeating the exercise, change legs.

Exercise 6

Put your hands behind your head - inhale. Slowly squat down and put your hands on your knees - exhale.

Exercise 7

Place your palms together at chest level. Make a small rotational movement with folded hands away from you - inhale. As you exhale, repeat the rotation, but with a greater amplitude.

Exercise 8

Slightly bend your knees and stretch your arms forward, turning your palms so that your thumbs are pointing down. On the inhale, slowly turn the body to the left, on the exhale - to the right.

Turning the body, try to keep your head straight.

Exercise 9

On an inhale, slowly raise and lower your right leg. On an exhale, do the same with your left leg. Raise your legs as high as possible without bending your knees.

Finish gymnastics with normal walking, gradually increasing the pace, and then reducing it. When walking, you need to breathe deeply and try to lengthen the exhalation. published

P.S. And remember, just by changing your consciousness - together we change the world! © econet

Hello, dear readers. Do you know what diseases most people in the world die from? These are diseases of the cardiovascular system. External factors, genetic predisposition, pathologies - all this sooner or later leads to problems and visits to doctors. However, if you are reading this article, then I will please you: problems of this kind can be eliminated.

And the Chinese gymnastics for blood vessels, called "Qigong", will help you with this. The system originated (according to the legends) more than 7,000 years ago, however, it came to the countries of the Soviet Union in its full form just after the collapse of the USSR: in the early 90s. In China, however, the system has been used for thousands of years and brings tangible results: an abundance of centenarians who have retained clarity of mind and good physical health present in this country.

What problems arise with our vessels and why?

Vascular problems can start from your very birth: some unpleasant features can be inherited (vegetative-vascular dystonia, hypertension or hypotension, swollen veins in the legs). A sedentary lifestyle causes stagnation of blood in the lower extremities and can lead to early heart attacks and strokes, atherosclerosis.

Smoking and drinking dilates blood vessels and can make their walls inelastic. Varicose veins not only look unaesthetic, but also dangerous.

In diabetes, blood circulation in the feet is disturbed, which can lead to gangrene. Remember: what are your hereditary predispositions regarding the cardiovascular system? How are they affecting your life now?

by the most effective method recovery of the cardiovascular system is easy regular sports, active lifestyle, giving up bad habits. However, not all of us have the ability to lead fully healthy life: many professions involve sitting postures, in large cities you involuntarily inhale puffs of exhaust gases and become at least a passive smoker.

And, honestly, write: which of you leads 100% healthy lifestyle life, while earning his own living and having a family and at least one child?

The total length of the vessels of the body of an adult is approximately 100,000 kilometers. Those. imagine that if all your vessels are stretched in one line, then they can wrap the Earth's equator 2.5 times! This is the route the blood in our body walks every day.

The greatest danger is the blockage of the smallest vessels: capillaries. Their length is 60,000 kilometers. Capillaries supply every cell of the body with the necessary oxygen, and if this filamentous vessel becomes clogged somewhere, then part of the body loses vital oxygen and begins to function worse or even die off.

How does a complex of health-improving exercises for blood vessels work?

Globally, the system is aimed at “accelerating” blood throughout the body, establishing its normal circulation through the vessels and internal organs, and saturating it with oxygen. Acceleration of blood will eliminate stagnant processes and relieve the body of inflammation, increase the elasticity of blood vessels, prevent the appearance of blood clots and the accumulation of cholesterol plaques.

The classes are suitable for people of all ages. However, do not think that young age is a reason not to worry about the cardiovascular system: this is not at all the lot of the elderly. The sooner you start strengthening your circulatory system, the more you can avoid problems in the future.

If you are constantly engaged, then gymnastics for blood vessels:

cleanse the vessels of blockages and strengthen their walls;
reduce varicose veins;
bring the pressure back to normal. Removes such anomalies as arrhythmia, tachycardia, etc.;
will give a feeling of lightness in the legs;
improve the overall composition of the blood;
eliminate psychological diseases caused by the circulatory system: anxiety, depression, irritability;
saturate blood with oxygen, eliminate hypoxia;
improve blood supply to the most remote parts of the body from the heart;
will improve the regeneration of the body (abrasions, scratches, etc. will heal faster).

Exercises to improve the circulatory system

Chinese gymnastics is not like the ones you might do every day. The principle of operation here is completely different.

In qigong practices, certain energy points are distinguished on the human body (crown, perineum, forehead center, point between the eyebrows, centers of the palms, centers of the feet) and, accordingly, the energy channels passing between them.

All of them form the so-called. "Small celestial circle". In turn, in this circle, two transverse meridians are distinguished: the back - along the lines of the tops of the auricles and the front - between the point of the anus and the genitals.

Qigong contains several global sets of exercises:

to normalize the work of the heart itself (equalization of pressure, elimination of arrhythmias, etc.);
to improve the work of the vessels of the head (improvement of the brain, elimination of dizziness, pain, feeling of constriction and heaviness);
to improve blood circulation in the legs (eliminate varicose veins veins and trophic ulcers, elimination of puffiness, "diabetic foot", pain in the feet, heaviness);
a general complex for strengthening the vessels of the whole body (eliminating cholesterol plaques, increasing the elasticity of blood vessels, strengthening the walls of blood vessels, preventing the separation of blood clots, removing harmful substances);

How should you start exercising?

Qigong refers to a system that cannot be described on paper with words: you just need to learn visually. Therefore, either watch the video, or sign up for live Qigong groups. It is important to remember the following rules:

increase the load gradually, even if you feel good and do not feel tired;
control your heart rate while exercising. It should not exceed 120 beats per minute;
for any pain in the heart, temporarily stop or change activities;
after a meal, an hour and a half to two hours should pass before classes: it is both difficult and dangerous to exercise on a full stomach.

Friends, I believe that our Eastern colleagues have developed a truly amazing and accessible health system for everyone. Take it, do it, feel better. It can be hard at first: in normal sports during exercise, your thoughts can be about anything.

Chinese gymnastics for vessels suggests that thoughts and actions must necessarily coincide. The ability to be “here and now” is a difficult skill, but very useful for both the mind and the body.

I hope that the information in this article was useful to you, so subscribe to my blog, share the article on social networks. If you have any questions regarding Chinese gymnastics, you can ask them in the comments - I will be happy to answer.

Sincerely, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your mailbox.

Vascular dystonia is a common circulatory disorder, the causes of which can be associated with 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, an increase in blood pressure, especially if there is a diagnosis, which significantly aggravates the course of these processes. To help restore full blood circulation can not so much as an active lifestyle and simple exercises for vessels.

Capillary training is a prerequisite for the improvement of 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 in the form of an utterly narrowed vessel is encountered on the path of blood flow, then in the nearest cells there will be an accumulation of toxic decay products that will not be removed in a timely manner. This will lead to the occurrence of 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 of 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 exercise-vibration. You need to do it in the morning without getting out of bed. Raising your legs and arms up, you should just shake them finely and often for 1.5 - 2 minutes. In addition to a kind of vibromassage of capillaries, there is also a redistribution of lymphatic fluid, which helps to cleanse the body of toxins and toxins.
Another exercise from Nisha's arsenal - " Gold 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, tensing up a lot, reproduce small vibrating movements with your whole body, like a fish. This exercise helps to get rid of the 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 Niche system

How to get rid of spasms of cerebral vessels

Circulatory disorders and - the reasons for which they arise. The clinical manifestations of spastic seizures are familiar to many. it

Regularly occurring, changes in blood pressure;
Nausea, impaired speech and coordination of movements;
Tinnitus, memory impairment;
Fatigue and a sharp decrease in performance.

Provoke vasospasm can be a stressful situation, a change atmospheric pressure, chronic diseases of the spine (, for example). To minimize the risk of spasms, it is necessary to strengthen the vessels of the brain. This will help healthy eating, compliance with the regime of work and rest, medicinal herbs and special exercises.

To improve the blood supply to the brain in the complex daily gymnastics it is necessary to include movements that require a change in the position of the head - tilts from side to side, head rotation, flips and somersaults. When performing exercises, it is necessary to monitor breathing, perform head movements smoothly, without jerking. If unpleasant sensations appear, darkening in the eyes, severe dizziness, 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 the head clockwise and back for 2-3 minutes.
I.P. - too. Raise your hands up, interlace your fingers. Lean forward, performing the “chopping wood” movements. Repeat 8 times.
I.P. - too. Swing legs alternately: left leg ideas to the right hand, the right foot to the left hand.
I.P. Same, knees slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate the left hand forward, the 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 straight legs as high as possible, support your lower back with your hands. Perform the "Birch" stand up to 5 minutes.

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

Video: a simple exercise to strengthen weak vessels

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

“Payback” for bipedalism is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to, and as a result, to the occurrence. For the prevention of diseases of the vessels of the legs no the best remedy than movement. To reduce the load on the lower limbs, it is more effective to carry out exercises in water. Swimming, aqua aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and makes the vessels in your legs contract - decompress 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 vessels of the legs

I.P. - standing on the floor, legs wider than shoulders. Lean forward and down, touching the floor with your fingers. Keep your legs straight while bending.
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 stay straight. Every 8-10 slopes make a minute pause.
I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. When tired - lie on the floor and restore breathing.

Exercises for the prevention of venous insufficiency of the legs and varicose veins

To improve the vessels of the legs, unhurried jogging is useful. If you approach training without excessive fanaticism, dosing the intensity of the loads and the duration of the runs, then the benefits will be undeniable. Contraindications for training can be:

Eating shortly before a run;
Noise or buzzing in the ears;
Weakness in the legs;
Severely low blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do some breathing exercises to restore breathing and switch to walking. Increase the intensity of training should be only when the body is fully adapted to the increased physical activity.

Video: preventive leg exercises

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 cause a person to constantly strain to keep their head and back straight. This tension leads to squeezing of blood vessels, clamping of nerve endings. Hence - headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the vessels of 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 follow correct breathing. Good results are given by Chinese gymnastics, where there are no sharp and active movements. Exercises for neck vessels and muscle strengthening can be performed both at home and at work - this does not require a specially equipped place.

Exercises to strengthen the muscles of the neck

Stand against the wall, trying to keep all parts of the body firmly pressed against the vertical surface. On inspiration, with all your might, "imprint" into the wall, 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 the neck, one should resist the forward movement of the head. Such a “confrontation” at maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has elapsed, exhale the air 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 during the day you can do 1-2 exercises every hour - this is extremely useful for expanding the 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 VVD

How to train the heart and blood vessels?

In order to keep the vessels and the heart in good condition for a long time, it is necessary to pay maximum attention to them. regular exercise. This is especially true for older people who, due to age, have reduced physical activity. Sufficient amount of oxygen and feasible physical exercises- This should not be forgotten by the elderly.

Training of the heart and blood vessels should begin in the morning, immediately after waking up. Rotation of the hands and feet is an exercise that will make the blood flow “wake up”, while the vessels will expand. Tilts, squats and turns of the body must be performed with constant control of the heart rate. If the pulse of an untrained person is in the range of 90-100 beats per minute, then his heart still does not receive enough oxygen and blood. With an increase in the degree of general physical activity, the heart rate also increases. Accordingly, the heart works with greater efficiency, receives a sufficient amount of blood due to the good work of the aorta.

Several exercises for the heart and blood vessels

Get up on your toes and walk with very high knees.
The legs are at the level of the width of the shoulders. Hands rise up, while clasping hands in the castle. When the body is tilted to the right, the right leg is retracted to the right. Tilt strive to perform as deep as possible. Repeat the same movements on the left side. Perform 8-9 times, not forgetting to control breathing.
Spread your arms out to the sides and rhythmically clap your palms on the opposite shoulder. Right hand- left shoulder, and vice versa. Keep the body straight. Increase repetitions and pace in the absence of discomfort in the heart area up to 50 times.
Lower your arms along the body, legs tightly pressed to each other. Make a full circle with your hands: back - up - forward. The cycle of rotations is first carried out in one direction, then change direction to the opposite. Repetitions - from 10 to 50.
Lying on your back, you need to raise your legs bent at the knees at an angle of 90 degrees and imitate the movements of cycling. Don't hold your breath.
While lying down, raise the outstretched legs to a height of 30-40 cm and make cruciform movements. Repeat 20-25 times.

Active training of the heart helps swimming, cycling, cardio, walking up the stairs. 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 become stronger, and the benefits of training will become apparent.

Video: exercises to improve the cardiovascular system through muscles

Exercise for hypertension

Particularly important is the training of blood vessels with. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and the blood is difficult to "push" through the narrowed vessels. They add problems with high blood pressure - cholesterol on their walls. If no effort is made to train sedentary vessels, a chronic increase in pressure can lead to serious consequences.

Important! With hypertension, you can not perform bending, sharp swings of arms and legs, all exercises that ensure blood flow to the head. You can not hold your breath on a muscular effort - 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. Arms and legs do not perform sudden movements - short swings, bending, half-squats. While walking, you can perform circular motions pelvis. Duration - 5 minutes.
Sitting on a chair, put your feet at a distance of 30-40 cm, raise your arms up. Lowering your hands down and taking them behind your back, lean forward to your knees. At the same time, the head must be kept straight, the gaze is directed forward.
Without rising from the chair, stretch straight arms to the sides, at the same time raise the leg bent at the knee to the chest. At the same time, the hands are brought together in front of them, 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.
Spread your arms out to the sides, keep your body straight. Take the right leg clearly to the right, hold it at a height of 30-40 cm. Repeat the same movements with the left leg.

Video: exercises to normalize 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, method deep breathing Buteyko, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.

During yogic breathing, the inhalation is accompanied by a protrusion of the abdomen, after a pause, exhalation follows - the abdomen is drawn in as much as possible. A few breathing exercises can lower blood pressure numbers 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 contributes. Rehabilitation therapy in the postinfarction period provides for the mandatory introduction of exercises physiotherapy exercises. The first exercise therapy complex It is prescribed to perform while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should daily perform a special exercise, alternating a feasible load 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.

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

AT this moment answers questions: A. Olesya Valerievna, candidate of medical sciences, lecturer at a medical university

You can thank a specialist for help or support the VesselInfo project arbitrarily.