How to stay healthy throughout your life with the help of Chinese gymnastics?

Sets of exercises to normalize vascular tone

The developed complexes are aimed at achieving several goals. Simple and affordable vascular gymnastics is used to improve and strengthen the condition of blood vessels during vegetative-vascular dystonia, which often occurs after 40 years.

Age-related disruptions of neurohumoral regulation lead to dizziness and headaches, functional disorders of internal organs and systems, and cardiac disorders.

To get the desired effect, it is enough to do 5 exercises daily:

• rotation of the head from left to right and vice versa, using the neck muscles;
• muscle tension in the neck in a sitting position: pressing your forehead with your palm and resting your elbow on the table, hold your breath for 5-10 seconds;
• placing your head on your hand, with your elbow resting on the table, tilt it and at the same time counteract this with the movement of your limb (five times, on the right and on the left side);
• pressing yourself against the wall, tense the paravertebral muscles and hold your breath for a few seconds, and then inhale again and relax, doing this at least 5 times;
• Smoothly turn your head to the right and left 10 times.

This vascular gymnastics does not aim to train anything. To consolidate the results, you need to move more, be in the fresh air, dance or walk, swim in the pool. The main goal of such exercises is to increase blood flow. Passing through the vessels under pressure, it develops the walls, making them more elastic.

The morning complex is the optimal means for restoring natural activity without the use of stimulants. By ventilating the lungs and larynx, it simultaneously potentiates the activity of the capillary network and activates the conduction of nerve impulses through the endings of the central nervous system.

A side effect that is no less useful is the removal of waste and toxins through increased blood flow in large and small vessels.

Morning complex exercises:

• in a lying position, raise your arms and legs up and shake them for 5-7 minutes;
• in the same position, with the arms thrown behind the head, the vibration is performed by the whole body, while the legs must be pulled towards the head and arms;
• in a lying position, do 5-7 swings, alternately trying to reach the toe of your right foot with your left hand and vice versa;
• Rise on your toes 10-15 times, stopping your breathing each time at the highest point, and when lowering onto your feet, completely exhale the air from your lungs;
• perform several simple dance steps to the right and left, while turning your head in the opposite direction from the body movement being performed.

Vibrogymnastics for blood vessels by A. Mikulin, video:

These simple exercises can be supplemented with office breathing exercises from Yuri Afanasyev during sedentary work.

They include movements of the head and neck to the right and left, simple swings of the legs and arms with a sharp inhalation, pause and vigorous exhalation, gymnastics with closed and open eyes, movement of the feet to optimize blood flow in the extremities and warm-up for the hands.

Exercises to improve the circulatory system

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

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

All of them form the so-called. "Small Heavenly Circle" In turn, in this circle, two transverse meridians are distinguished: the posterior one - along the lines of the apexes of the ears and the anterior one - between the point of the anus and the genitals.

Qigong contains several global sets of exercises:

• to normalize the functioning of the heart itself (equalize pressure, eliminate arrhythmia, etc.);
• to improve the functioning of blood vessels in the head (improving brain function, eliminating dizziness, pain, feelings of constriction and heaviness);
• to improve blood circulation in the legs (elimination of varicose veins and trophic ulcers, elimination of swelling, “diabetic foot”, pain in the feet, heaviness);
• a general complex for strengthening blood vessels throughout the body (removing cholesterol plaques, increasing the elasticity of blood vessels, strengthening the walls of blood vessels, preventing the separation of blood clots, removing harmful substances);

The main meaning of the Bubnovsky method

The main characteristic of its treatment is the complete exclusion of medications and the absence of surgical intervention. The course consists of several exercises designed for each individual. When preparing them, age, diagnosis, and pathologies are taken into account. During charging, the patient does not overexert himself and feels comfortable. Such physical exercise helps restore blood pressure and a person becomes more alert.

Some types of exercises can be done at home. The course of therapy lasts approximately three months. Classes are aimed at healing the ligamentous system of the neck and spine. As a result of training:

• wrinkles and folds in the collar area disappear;
• headache disappears;
• vision improves.

To achieve high results, it is recommended to follow the following rules:

• the load must be increased gradually;
• classes must be held regularly;
• combine gymnastics with physiotherapy;
• After charging, you should take a cold shower.

Why do you need to do gymnastics for blood vessels?

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

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

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

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

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

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

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

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

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

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

Indications for performing exercises

In older people, the vertebrae and cartilage discs wear out. The consequences of this problem are discomfort and decreased mobility. The cervical region contains important vessels, nerve plexuses, trachea, and part of the esophagus. As a result of their defeat, the following symptoms develop:

• neck muscle weakness;
• dizziness;
• blood pressure surges;
• There is pain when turning the neck.

The reasons that influence the occurrence of these problems are identified:

• a person spends most of his time in a sitting position;
• stressful situations;
• salt deposition as a result of poor nutrition;
• the patient does not exercise.

The exercises developed by Dr. Bubnovsky for the neck and cerebral vessels will help relieve the following pathologies:

• poor mobility of the collar area;
• hypertension;
• migraine.

Ailments for which physical therapy is recommended include:

• cervical chondrosis;
• osteoarthritis;
• Bekhterev's disease;
• spinal canal stenosis;
• osteomyelitis;
• spondylolisthesis;
• intervertebral hernias.

Sitela exercises

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

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

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

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

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

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

Contraindications for performing gymnastics

Despite the wide distribution and presence of positive reviews about Bubnovsky’s training, there are reasons why physical education is contraindicated. Therefore, before starting the complex, you should consult your doctor. Diagnosis of disease in the cervical and thoracic spine is very important.

Conditions under which therapeutic exercises cannot be performed are noted:

• postoperative time (1-2 months);
• oncology;
• damage to ligaments or tendons;
• infectious diseases;
• late stage hypertension;
• serious cardiovascular, renal and hepatic pathologies.

Breathing exercises

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

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

Performing exercises under the supervision of a specialist

Gymnastics according to the Bubnovsky method, which is carried out under the supervision of a doctor, will relieve pain, discomfort and restore motor activity to the neck. However, certain requirements must be met:

• for the first three weeks, exercises should be done daily, and then every other day;
• smooth and measured movements are required;
• It is important to keep your back straight during exercise;
• First, do the exercises 5 times, and then gradually increase the number of repetitions.

Gymnastics Nishi

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

Fish

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

The duration of the exercise is at least two minutes.

Stimulating capillary function

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

It is recommended to do Chinese gymnastics twice a day - morning and evening.

Exercises affecting the blood vessels of the brain

Normal functioning of the brain is ensured thanks to the vessels in the neck. There are also arteries that supply it with oxygen. Due to tension, blood vessels are compressed, which leads to pain and dizziness. Among Bubnovsky’s sets of exercises there are those that restore cerebral circulation:

1. Take a sitting position and place one hand on your forehead. Press with your palm and tilt your head back. Hold without breathing for 10 seconds. Rest for 15 seconds. Perform 5 approaches.
2. Press your body tightly against the wall. Inhale and hold for 5 seconds, while tensing your neck muscles. Return to starting position. Repeat 5 times.
3. Rotational movements of the head 10 times in each direction.

Features of methods and varieties

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

The specialist must explain to the patient all the nuances of the exercises

Attention! Chinese techniques for blood vessels help maintain tone regardless of age. Such mastery is achievable by all patients without limitations.

It is possible to master the rules of performing exercises, but it is still better to take lessons on how to perform them from high-level specialists to understand all the subtleties. The price of such classes is high, but the methods can also be learned during video lessons. The video in this article will introduce patients to some of the features of gymnastics.

Life is in motion.

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

• Niches;
• Hu Xiao Fei;
• Yanshen Gong.

The most popular and widespread is the Nishi 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 doing them 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.

Yoga will benefit blood vessels.

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

During all exercises, you should control your breathing process. The instructions must be followed unquestioningly - only in this case can positive results be achieved. Some experts claim that Chinese gymnastics in combination with yoga can help overcome hypertension.

Exercises with an expander for the arms

Training using elastic bands is recommended for people who work while sitting and engage in mental work. But also training with this simulator helps with osteochondrosis, hypertension and joint disease.

Bubnovsky expanders come in several types:

• carpal, which are made like a rubber ring; develop forearm muscles;
• expanders in the form of a tape;
• pectoral, which are two arms connected by cords.

There are the following rules for performing the exercises:

• repeat 15-20 times;
• smoothness and softness of movements are necessary;
• Before training you should do a warm-up.

Strengthening blood vessels and heart

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

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

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

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

Gymnastics to improve the condition of the blood vessels in the brain and neck is an old and proven way to optimize the blood supply to the organ, strengthen and restore the natural elasticity of the bloodstream.

A set of simple and uncomplicated training movements designed for the head and neck helps ensure the transport of oxygen and other beneficial components to the brain.